Finding and maintaining a neutral posture is vital for a healthy back. A neutral posture should come to us naturally, but due to all the sitting that we expose to our bodies, we forgot how a good posture looks. Research has shown that people who maintain a neutral posture throughout the day are less prone to lower back pain. So here is a quick guide on how to find your neutral posture!
What is a neutral posture?
First, let us understand the anatomy of the human spine. Let us take a look at the human spine.
When we look from the side, the human spine is not straight, but it looks like a double-S shape. There are five parts in the human spine, the cervical, thoracic, lumbar spine, sacrum, and coccyx. The three areas of interest are the cervical (neck area), thoracic (chest area), and lumbar spine.
You have a neutral posture when the double-S shape is maintained, and the force on the spinal discs is distributed evenly.
How do you find your neutral standing posture?
Let us start from the very bottom, your feet. Your feet should be a little less than shoulder-width apart, and your big toes should point toward 12 o’clock. Your knees should not be hyper-extended or bend too much forward. Take a soft-knee position in which you stand comfortably. Moving to your hips, make sure that your lower back is not hyper-extended or bend outward. To find a neutral position for your hips, squeeze your glutes 15%-25%. For your mid-section, focus on your belly-button and pull it toward your spine. Retract your shoulders and rotate your thumbs outward. Moving up, look straight forward, pull your chin back, and hold this position for a few minutes.
Repeat this process multiple times a day, and in just a short time, you will feel the positive effects on your posture, and finding and maintaining a neutral posture will become a habit.