Beyond Neutral Spine
Can we talk about neutral spine for a minute? Because I'm getting really tired of this concept being treated like gospel when it makes most people feel terrible.
“Find your neutral pelvis.”
“Maintain neutral spine.”
“Perfect posture starts with neutral alignment.”
I hear these phrases everywhere, and I watch people contort themselves into positions that look “correct” but feel completely wrong. They’re grimacing, holding their breath, and creating tension in places that should feel easeful — all in pursuit of this mythical “neutral” position.
Here’s a radical thought: what if neutral spine isn’t actually neutral for your body?
The Neutral Spine Myth
Let me start with a confession: for years, I taught neutral spine like it was the holy grail of movement. I’d spend the first 10 minutes of every class helping people “find” their neutral position, adjusting pelvises and ribcages like I was tuning a piano.
And do you know what I noticed?
People got tenser, not more relaxed. They became more disconnected from their bodies, not more connected. They focused so hard on maintaining this “perfect” position that they stopped moving with ease and efficiency.
It wasn’t until I began studying Classical Pilates — really studying the historical record — that I realised we’d completely missed the point.
What We See in the Historical Record
There is no evidence that Joseph Pilates talked about neutral spine.
What we do see is that he was interested in natural movement. Efficient movement. Movement that served the person doing it.
Look at the historical photos and footage: bodies of all shapes and sizes expressing the exercises in their own way. Yes, there are principles and intentions, but there is no obsession with identical alignment.
From what we can observe, Joseph prioritised function over form. The goal was helping people move better in real life — not achieving laboratory-perfect positions that don’t match how humans actually move.
The Problem With One-Size-Fits-All Alignment
Here’s what the neutral spine obsession misses: we are all built differently.
Some people naturally have more curve, others less.
Some have long torsos, short arms, unique hip structures.
Some carry injuries or adaptations from decades of living.
Trying to force everyone into the same “neutral” is like making everyone wear size 8 shoes. It’ll work for a few. For everyone else? It’s uncomfortable at best — damaging at worst.
Real Bodies in the Real World
In our PTT, one of the first things we do is ask teachers and students to notice how their spine actually likes to be. Not how it “should” be — how it truly feels comfortable and strong.
One student had been battling back pain for months while trying to maintain a textbook neutral spine. The moment we allowed her pelvis to tip slightly back, her pain vanished and her deep torso muscles finally switched on.
Another student had been told her posture was “bad” because her lower back was naturally flatter. When she stopped forcing a curve, her movement became powerful, fluid, and easeful.
These weren’t problems to fix.
They were natural variations to honour.
What Your Body Actually Needs
Instead of chasing neutral, here’s what matters:
Dynamic stability – stability that adapts as you move
Ease of breathing – if you can’t breathe, the position isn’t right
Efficient force transfer – power without unnecessary tension
Comfort in stillness – a resting position that feels sustainable
Freedom of movement – alignment that supports movement, not restricts it
Teaching Real Alignment
So how do we teach alignment without rigid rules?
Start with breath. Natural breathing organises the rest.
Notice natural curves. Work with them, not against them.
Prioritise function. What does the spine need to do?
Value movement over positions. Alignment is alive, not static.
Assess individually. One person’s “ideal” is another’s limitation.
The Posture Police Need to Stand Down
And while we’re at it — can we please stop telling people their posture is bad?
I’ve worked with so many clients who were traumatised by constant corrections. They developed chronic tension from trying to hold positions their bodies weren’t designed for.
Your posture isn’t bad.
It’s adapted — to your life, your work, your stress, your injuries.
It may benefit from strength and movement, but it is not wrong.
What Classical Pilates Actually Teaches
When I teach Classical Pilates, I’m not trying to make everyone look the same.
I’m helping each person find their most efficient, comfortable, powerful way of moving.
The exercises are tools for exploration — not templates for conformity. Some people will thrive with more lumbar curve, some with less. Some will naturally organise their ribcage differently. All of it is valid.
Your Body Knows Best
Here’s the radical truth:
your body is intelligent.
Given the right experiences, it will find its own optimal alignment.
You don’t need to be placed into position — you need movement experiences that help you discover what works for you.
You don’t need neutral spine — you need to understand your unique spinal signature and move with confidence from that place.
Trust Your Internal Compass
The next time someone adjusts you into “proper” alignment, notice how it feels:
Does it create ease or tension?
Does it help your breath or restrict it?
Does it feel sustainable or forced?
Your body’s response is more valuable than any external cue.
And if you’re a teacher, get curious about your students’ natural alignment instead of fixing what you think is wrong. You may discover their “imperfect” posture is actually perfect for them.
The goal isn’t uniformity.
The goal is for everyone to move like themselves — only better.
Free the pelvis and free the spine.