Neutral vs. Imprinted Spine - Which is right for you?

Natural curvature of the spine detailed in sections

"Take a deep inhale and on your exhale find your neutral spine"

For most people finding neutral spine when lying supine on a reformer can feel a bit like trying to find your phone when it's on Do Not Disturb...battery at 1%...lost somewhere between the couch cushions and your sanity!

So what exactly is neutral spine? How do you find it? And once you uncover this highly coveted spine position, is it right for you?

Backstory coming! Sorry, I make short stories long and usually there is tie in; however, at times my menopausal brain leaves my thoughts unfinished, so this will either be a well-connected story or a useless tidbit of information that may help you impress your couch-mate during Jeopardy!

"Picture it...Sicily ...1959" Well more like Wellington, Florida circa 2012. A South Florida hotspot famous for its world-class equestrian scene! In a minimally decorated, climate-controlled warehouse strategically positioned along the outskirts of the polo fields, jumping arenas, dressage rings and not-so-shabby stables owned by music men like "The Boss" and "The Piano Man"; I set eyes on a pilates reformer for the first time! (Insert angelic singing here) Eight torture-chamberesque, S&M looking contraptions I never knew, I always needed, sat before me in two neat rows of 4! I won't go into the horrid details of my first reformer private session (yes, your first session should absolutely be a private), but I will tell you that it was life changing! Don't roll your eyes! My scoliotic girlies know what I'm talking about! The reformer, well, it reformed me! For the first time ever, I moved freely assisted by springs, straps and a gliding carriage that I knew, without a crumb of a doubt, would always be a part of my life!

In that studio, Pilates Rocks, (a clever and incredibly accurate name for a studio BTW) I took class daily, sometimes twice daily, learned the foundations of pilates. I made great friends, and eventually resigned my position as a 5th grade teacher to became a pilates instructor working with locals and Florida snowbirds who left their frigid wonderlands to ride horseback in the gorgeous Palm Beach "winter"!

Why am I telling you this, well, obviously I'm an anxiety-ridden over-sharer, and, more importantly because in that studio we ONLY worked with an imprinted spine. It was all I knew! Laying supine on the reformer and imprinting my spine on that carriage for footwork evoked a sense of euphoria I can only liken to freeing myself from the constricted underwired misery of my minimizer bra and slipping into my favorite sweats!

Because of my scoliosis, coupled with weak abdominals, imprinting not only felt great, it was easier to attain, maintain and cue! In fact, I can cue it in my sleep I've heard it so often, "Inhale and as you exhale gently draw your belly button down toward your spine, like zipping up a tight pair of jeans. Feel your lower ribs soften down into the mat, your tailbone tips slightly toward the mat, closing that space under your lower back".

When I started teacher training through Balanced Body, I had no choice but to learn how to execute and teach neutral spine position, but after being in imprint for so long, neutral spine felt awkward, and incredible unsupportive! So I secretly reverted back to imprint.

So which spine position is best? Well let's dive deeper into both, and see if we can come to a conclusion together!

Some benefits/drawbacks to working in IMPRINTED spine:

THE GOOD!

• Lumbopelvic stability

Having your spine imprinted can protect your back engaging in exercises where your legs are lifted off the floor or open-chain exercises when feet/legs are suspended.

• Great for beginners

  Imprint is a great starting point for beginning pilates practitioners learning to connect core muscles, eventually a transition to neutral spine would be beneficial, barring any spine curvature abnormalities.

  
  

• Helps those with weak core muscles

  Weak core muscles can be problematic in maintaining neutral spine, this often leads to arching of the back. In this case imprint would be a great alternative. Again, keep in mind, as the core is strengthened, the goal would be to transition to neutral spine!

THE BAD!

• Natural spine curvature is important!

  The natural curve in the spine is compressed when imprinted and flattening the curve can put pressure on spinal tissue.

  
  

• Prevents proper muscle engagement

  The deep core muscle engagement is integral in the pilates practice and finding spinal stability; at times imprint, when used exclusively can create an over-reliance on the "six-pack" or superficial abdominal muscles.

Some benefits/drawbacks to NEUTRAL spine:

THE GOOD!

• Injury prevention

  Neutral spine during pilates can help distribute load evenly across your spine and joints, reducing the risk of strain and injury.

  
  

• Improved posture

  Working with the natural curves of the cervical, thoracic and lumbar spine leads to more upright and efficient posture.

• Enhanced Core Activation

  Neutral spine engages deep abdominal and pelvic floor muscles, which are integral for stability and control.

  
  

• Increased stability and balance

  Neutral spine allows for more controlled movement on a stable base, improving overall balance and coordination.

• Pain reduction

  Many people with lower back pain find relief by learning to maintain a neutral spine, as it minimizes stress on the back muscles and bones.

• Optimal movement:

  Neutral spine is considered the foundational for proper movement, it allows you to move with great efficiency and less effort.

THE BAD!

• It's not for everyone!

  Neutral spine can be challenging for certain individuals with specific needs. With every BODY being unique a one-position-fits-all mentality is not ideal in the pilates world. Due to individual variability as it pertains to spinal curvature and musculature, neutral spine can feel and look very different from one person to another. Clients who are lordotic (excessive inward curve of the lower back (sway back) or kyphotic (excessive outward curvature in the upper back (hunchback) will look very different in a supine position. It's important for instructors to be aware of those spine abnormalities and provide modifications for those clients.

  
  

• Not for every exercise!

  While neutral spine is optimal for exercises requiring lumbar stability, exercises like roll-down and roll-up require a great deal of spinal articulation, moving through extension and flexion would be limiting with a neutral spine.

  
  

• Difficult for beginners

  For a beginner, trying this spinal position without proper, knowledge and proper abdominal support can lead to back arching and a potentially painful workout!

I think it is abundantly clear that the best spine position is the position that works best for the unique body you are working with, on that specific day, doing a specific exercise. An adept, and knowledgeable pilates instructor working in a small group pilates setting can provide on-the-spot modifications for each client, optimizing their pilates practice. If you are told at any given studio that we only work with imprinted spine, or we only work in neutral spine, you might need to find a studio that will cater to your individual needs and understand the spinal position necessary for each exercise!

It is also important to know your body! There is nothing I love more in a client than when they come to me before class, I repeat, BEFORE CLASS, with important information regarding their unique abilities and disabilities. This invaluable information allows me to look closely during a class or private session and apply necessary modifications!

While pilates is having a moment, a very glamorous and popular moment, and being a pilates instructor evokes images of a matching two-piece set; at the end of the day, the instructor is there to insure the client is working effectively, safely, and in a manner that optimizes growth in their individual practice of pilates!

Joanne Dal Bon

Certified Pilates Instructor