Sufferers of back pain have probably heard of the benefits of neutral posture. However, it might be a new term if you just recently noticed some back pain or tension. A neutral posture means positioning your body so it is aligned and balanced, regardless of whether you are sitting or standing. When sitting in a neutral spine, you should have an alignment between your pelvis, rib cage, and neck, allowing your vertebrae to line up.
This position offers numerous benefits, including spinal stability, minimizing stress on muscles, tendons, nerves, and bones, and defense against spinal issues
developed over time from poor posture. Your body is in a stronger position when maintaining a neutral posture.
While a neutral spine might feel odd if you are used to slouching or awkward postures, it is the most natural position for your body and requires the least
expenditure of energy. Awkward postures are one of the most significant risks for developing a musculoskeletal disorder.
Benefits of a Neutral Posture
A neutral posture minimizes strain on the muscles surrounding your spine, ultimately reducing the chances of injury from twisting and compression of the spine with poor posture.
Other benefits include:
- Improves blood flow.
- Increases lung expansion.
- Improves balance and energy.
- Increases endurance.
Sitting in a Neutral Posture
Many people spend long days sitting in front of a desk. Developing bad posture and habits during these long periods is normal. When trying to reestablish a healthier posture, be intentional and set a timer for 15-30 minutes to remind yourself to maintain this new posture.
If you are at a desk, you may find your chair or keyboard need minor adjustments to allow this position. There are also many ergonomic office desks and chairs designed to help you maintain a neutral posture.
Finding a neutral posture while sitting can be achieved with these simple steps:
- Align your head above your shoulders.
- Keep your feet flat on the floor and avoid crossing your legs or feet.
- Keep your knees and hips at a 90-degree angle with your torso.
- Bend your elbows to a 90-degree angle and keep your upper arms aligned with your shoulders.
- Create a straight line from your elbows to your wrists.
Standing in a Neutral Position
A neutral position can be equally beneficial in a standing position, especially if you stand in one location for a long period.
These simple steps can help you achieve a neutral position while standing:
- Look straight ahead and position your ears over your shoulders.
- Align your shoulders, rib cage, and pelvis.
- Stay straight and square in your stance rather than leaning to one side.
- Space your feet directly below your hips.
The biggest benefit of maintaining a neutral posture and creating an ergonomic work environment is reducing the risk of injury and lowering pain and discomfort. Ultimately, most people are far more productive in their work environments when they maintain this posture throughout the day.
