--- title: Working Out with a Neutral Spine description: Working out with a neutral spine is important to reduce the strain on your bones and joints. image: https://news.briotix.com/hubfs/Lumbar_Lower%20Back_Spine_AdobeStock_282276722.png --- [![Briotix Health Company Logo A Registered Trademark](https://news.briotix.com/hubfs/BH%20logo.png) ](https://www.briotix.com/) - Solutions - [Industrial Sports Medicine™ ](https://www.briotix.com/industrial-sports-medicine) - [Ergonomics ](https://www.briotix.com/ergonomics) - [Return to Work ](https://www.briotix.com/return-to-work) - [Functional Employment Testing ](https://www.briotix.com/employment-testing) - [Clinical Solutions ](https://www.briotix.com/clinical-solutions) - [Technology Solutions ](https://www.briotix.com/technology-solutions) - Benefits - [Why Choose Briotix Health? ](https://www.briotix.com/benefits) - [Success Stories ](https://www.briotix.com/case-studies) - Company & Careers - [Our Story ](https://www.briotix.com/about-us) - [The Briotian Way ](https://www.briotix.com/values) - [Upcoming Events ](https://www.briotix.com/events) - [Press & Media ](https://www.briotix.com/press) - [Careers ](https://www.briotixcareers.com/) - Resources - [Industry News ](https://news.briotix.com) - [Podcasts ](https://podcasters.spotify.com/pod/show/briotix-health) - [Papers and Research ](https://www.briotix.com/papers-research) - [Webinars ](https://www.briotix.com/webinars) # Working Out with a Neutral Spine Working out with a neutral spine is important to reduce the strain on your bones and joints. [ Team Briotix ](https://news.briotix.com/author/team-briotix) Feb 26, 2021 --- If you’ve ever joined a workout class, met with a personal trainer, or researched proper exercise form, you have probably heard or seen the phrase “neutral spine.” This is because when performing any type of exercise, working out with a neutral spine is key to reducing the strain on your bones and avoiding injury. ![Lumbar_Lower Back_Spine_AdobeStock_282276722](https://news.briotix.com/hs-fs/hubfs/Lumbar_Lower%20Back_Spine_AdobeStock_282276722.png?width=208&name=Lumbar_Lower%20Back_Spine_AdobeStock_282276722.png) **What Exactly is a Neutral Spine?** A neutral spine is simply when all three curves of the spine (neck, chest, and lower back) are in good alignment. In other words, a neutral spine is a good posture from neck to hips. Although a neutral spine is an optimal position, it can be challenging to achieve. That’s because our bodies adapt to our frequent movements and many of us have poor everyday posture as a result of our daily bad habits. For most of us, that means we must be intentional about finding a neutral spine before exercising. **What are the Benefits of Working out in Neutral Postures?** - Allows the body to be in the safest, strongest, and most efficient position - Places joints in a balanced state with the least strain on muscles and tendons - Supports and maintains natural curves of the spine while maintaining alignment **How do You Find Neutral Spine?** When beginning an exercise, make sure the body is in good posture. To find your neutral spine, it is best to focus on one area of the body at a time. - **Upper Body** - Keep shoulder blades down and back when raising arms - Avoid hyperextending elbows when lifting and lowering weight - Keep wrists straight and thumbs up when holding weights - **Lower Body** - Stand with feet shoulder-width apart - Keep knees relaxed with a soft bend - **Spine** - Keep ears over shoulders, avoiding forward head posture - Always keep abdominal muscles tight throughout the entire motion of the exercise When working out if you lose form, stop, and put yourself back in a good position. This will train your mind and body to maintain good posture throughout the entire exercise.   ## Similar posts ### [Stay Physically Active with a 5-Minute Stretching Workout](https://news.briotix.com/stay-physically-active-with-a-5-minute-stretching-workout) Here is a five-minute stretching routine to add to your day to stay active while at work. Team Briotix Sep 1, 2021 ### [Creating an Ergonomic Workspace for Your Child](https://news.briotix.com/creating-an-ergonomic-workspace-for-your-child) Learn how to set-up an ergo-friendly workspace for your child to improve productivity and reduce the risk of injury. Team Briotix Apr 13, 2020 ### [Webinar: Office Work-Related Injuries, Strategies to Avoid Discomfort](https://news.briotix.com/common-office-work-related-injuries-and-prevention-tips) Join Briotix Health for a free, educational webinar on common office-related work injuries and strategies to avoid discomforts. Team Briotix Jan 19, 2021 ### Follow the Briotix Health Blog for New Releases The Briotix Health Blog is your source for new and up-to-date information on industry innovations, in-depth explorations of current topics, and discussions with experts. [![Briotix Health_Compact_Inverse_RTM](https://news.briotix.com/hubfs/Briotix%20Health_Compact_Inverse_RTM.png) ](https://www.briotix.com/) 9000 E. 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