Neutral spine

Neutral spine is the spine’s normal lumbar curve, described by the NSCA as a lordotic lower back with an erect upper torso in its exercise technique checklists.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 369.} ISSA’s corrective exercise text describes the lumbar position as neither flexed nor extended.^{2International Sports Sciences Association, Corrective Exercise, 1st ed., p. 201.} Its strength and conditioning text says the deep spinal muscles and pelvis stabilize the spine in response to its curvature, making neutral a position suited to counteracting gravity and providing support.^{3International Sports Sciences Association, Strength and Conditioning, p. 327.}

The IPTA textbook recommends maintaining neutral spine through most resistance exercises, describing it as optimal for power in sport movements and protective of the muscles alongside the spine.^{4International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 281.}

In practice

• Check spinal position alongside knee tracking and shoulder alignment; the IPTA lists the knees, shoulders and back as the most commonly injured areas in resistance training.^{4International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 281.}
• If a client can’t maintain neutral spine, the IPTA recommends core strengthening.^{4International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 281.} It advises bracing when a sport-specific movement requires leaving neutral under load, while most general fitness clients should focus on a neutral spine brace during heavy lifts.^{5International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 284.}
• Experienced, well-trained lifters may use the Valsalva maneuver during structural exercises to help maintain the position; the NSCA limits the breath hold to 1 to 2 seconds at most.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 369.}
• ISSA’s study guide suggests the cue “lengthen your spine” rather than “straighten and maintain a neutral spine.”^{6International Sports Sciences Association, Exercise Selection, Technique, and Training Instruction: Fast Track Study Guide, p. 4.}