LESSON 1 - THE NEUTRAL SPINE
Introduction
Summary
Exercises alone won't give the results you want without also improving your sitting setup. Even small ergonomic changes compound significantly over time spent sitting. Implement every recommendation to the fullest to get the most from both aspects of the program.
Transcript
The first thing we will look at, while not directly related to our spine, is still important - you cannot avoid needing to set up your desk at the right height. We will revisit this when discussing standing, but for now, while sitting, the rule is the same. I would like to set up the height of my desk and chair, and the height of the surface I am sitting on, relative to one another.
The goal is to have my forearm comfortably horizontal at the same height as my desk. This allows, when using the keyboard and mouse positioned on the desk, very neutral wrist positions. My arms can be positioned very comfortably next to my body. If your chair has armrests, they should be at the same height so you can rest your arms on the armrests, with your forearms flush with the desk as well.
This provides your shoulders and wrists a very comfortable working position. Your keyboard, trackpad, or mouse should also sit on the flat surface of your desk.
Why Neutral?
Summary
Sitting still in fixed positions for long periods stresses the body. To reduce this strain, set up your sitting position to be as neutral as possible. For the spine and back, the optimal alignment is the natural neutral spine.
Transcript
The most stressful part of sitting is spending so long with our bodies fixed in the same positions. Our bodies are not designed to stay completely still for so long. Any position we remain in for extended periods quickly becomes stressful. With the UnSit Your Back approach, we aim to set up the body so that if we must be in one position for a long time, it is the least stressful posture.
When it comes to the spine and back, the least stressful posture is the neutral spine. Looking at the natural curve of the spine, it has both concave and convex shapes. In the exercise program and ergonomic optimizations, we will focus heavily on maintaining these natural curves that comprise neutral spine alignment.
All the recommendations in the ergonomics section will help you more easily maintain neutral spinal positioning as you spend long periods sitting. This will keep your spine in the lowest-stress arrangement possible.
What is Neutral?
Summary
The spine has natural concave and convex curves. When sitting, consciously maintain these curves as much as possible to avoid excessive flexion or extension. This balanced neutral position involves muscles in the front and back of the core working together. Developing awareness and control of your neutral spine will take practice that the exercises will facilitate. For now, optimize your setup to support neutral.
Transcript
You are now familiarizing yourself with the neutral spine. Many of us have sat our whole lives completely flexed forward; this is the common back position. I am now asking you to maintain an inward concave lower back curve. This does not mean swinging fully the other way and over-arching.
Neutral means balanced between the two extremes. Your muscles in front and back share the load. This middle “neutral” range takes practice to find and control. The exercise program will develop awareness and skills for supporting a neutral spine in varied positions.
Be careful not to over-correct your habitual posture just yet based on limited information. Finding true neutral spine alignment is nuanced and requires time.
Even a neutral spine includes a small range of balanced, mid-range spinal positions, not stuck at one extreme of flexion/extension. With the spine’s lack of structural integrity, muscles must contribute to sustainably load it. We cannot expect to find a neutral posture when completely relaxed or unaware.