ABSTRACT

Learn how to find a neutral spine position and use core bracing to reduce low back pain from sitting, texting, and standing up. Get a simple bracing sequence, seated posture rules, lumbar support tips for travel, and practical coaching cues to protect your lumbar discs.

Key Topics

neutral spine position
low back pain posture
how to brace your core
sitting posture for back pain
back pain from sitting
core bracing sequence
lumbar support for sitting
pelvic tilt and low back pain
how to sit with a neutral spine
standing up with back pain
chronic low back pain exercise
neutral spine vs flat back
posterior pelvic tilt from sitting
how to sit on a plane with back pain
how to get up from a chair without back pain
hip hinge to stand up from seated
backpack vs shoulder bag for back pain

**Lower Back Pain / Photo:** **Kindel Media**

Introduction

I’ll never forget the time it took me 30 minutes to stand from a seated position. The spasms debilitated my body over and over as they sent me back to the floor, each time in excruciating pain. After four nights in the hospital for two bulging disks (L4/L5, L5/S1), I quickly changed my approach to fitness and my overall health. The following tips have nearly eliminated my back pain since, and they will help you too (with the help of Kelly Starrett's book Becoming a Supple Leopard)!

The Neutral Spinal Position

Personal Trainer Wisdom: Poor spinal mechanics can lead to mechanical compromises and increase the risk of injury. Organizing your spine in a braced neutral position means that your ears are aligned over your shoulders, your ribcage is balanced over your pelvis, and you're engaging the musculature of your trunk to stabilize (brace your position). (Starrett)

Keep the natural curves of the lower back and neck! When you maintain this position, the pressure on your disks (the green) is minimized. On the other hand, the flexion spinal fault (rounding your shoulders forward) and the overextension spinal fault (tilting your hips forward and downward), as shown in Image 2, will increase the pressure on the disks. Translation: Rounding or arching your back can destroy your disks, possibly leading to a bulge or herniation (among other physical problems and imbalance). Whenever a fitness professional asks you to "flatten your back, " consistently adjust your alignment to reflect the neutral position. If you flatten your back to achieve this, you are applying force to your spine, increasing pressure on the discs, and compromising the principles of the Neutral Spinal Position. Every time you bend your spine out of this line, you risk injuring yourself (even if you're sitting or standing in a stationary position).

**Image 2: Flexion and Overextension Spinal Faults**

Perfect your Posture: How to Organize Your Spine ‍ ‍

Personal Trainer Wisdom: The bracing sequence is the blueprint for organizing your spine in a braced neutral position. It would be best to run through the bracing sequence every time you set up to perform a movement, prepare to sit, or reset your posture (until it becomes automatic). Here's the step-by-step setup in a nutshell:

Stand with your feet straight and your posture upright. Squeeze your butt and externally rotate from your hips to set your pelvis in a neutral position.
Align your ribcage over your pelvis.
Engage your abdomen to lock in the position.
Pull your shoulders back into a stable position and align your ears over your shoulders, hips, and ankles. (Starrett)

Image 3 The Bracing Sequence Step by Step — **Image 3 The Bracing Sequence Step-by-Step**

**Image 4 The Bracing Sequence Step by Step Step 3 to Finish**

Braced Neutral Sitting and Texting Positions ‍ ‍

Personal Trainer Wisdom: Sitting and standing are skills that take practice. Use the bracing sequence to set your posture and maintain a neutral position while sitting and standing (even if you are leaning forward or back). Refer to Image 5 for an example. (Starrett)

Pelvic Rotation While Sitting

Personal Trainer Wisdom: I know... all this talk about a neutral spine position makes you want to curl up into a ball. I will assure you that most of your injuries and discomfort are, in one way or another, a result of how you have been compromising your spine. You may want to think twice about curling up. You may want to think twice about sitting. Not only does this position keep your hips flexed (creating an imbalance), but you are also likely to lose neutral spinal alignment throughout a stressful day. Take a look at Image 6. When you fall out of the neutral spine position by rounding or arching your back, you compromise your spine (specifically the disks). Although it may not seem like enough force or pressure on the spine, the compression will undoubtedly accumulate over time. Ask the 1 in 3 people around you who experience chronic back pain.

Standing Up Out of the Bottom (Seated) Position

Personal Trainer Wisdom: While Image 4 demonstrates the proper way to squat or sit with a neutral spine, Image 5 shows you how to stand up from the bottom (or seated) position. Please remember that Starrett refers to a neutral spine whenever he mentions a flat back.

Sitting is a squat with a long pause at the bottom. Even if you remain seated for an extended period, your back stays neutral, your shins are vertical, and your knees are out.
When you stand up, reclaim tension by loading your hips and hamstrings by hinging forward at the hips.
Keeping your back in a neutral position, shove your knees out and stand up, just as you would when performing a squat.

**Image 7: Standing Up Out of the Bottom Seated Position**

My Specific List of Lower Back Rules‍ ‍

Personal Trainer Wisdom: Here is my specific list of lower back rules:

Sleep on my back in a neutral position. Sleeping on your stomach puts you in extension (arching your back), and sleeping on your sides (rounding your back and internally rotating your precious shoulders) puts you in flexion—no bueno for sustained periods.
Only sit in chairs or stools where my knees fall below my hips. Most booths and chairs compromise my neutral spine by forcing a posterior pelvic rotation (rounding my back).
I use a self-inflating back pillow for the natural curve of my lower back on flights. I adjust the inflation to whatever feels natural for my lumbar curve, allowing me to sit comfortably with a neutral spine.
I carry my work gear and computer in a backpack (using both straps over my shoulders). Slinging any bag on a single side will create an imbalance. That includes a purse of any weight and size, my female friends.
Don’t run. I train many marathon runners and certainly encourage you to continue if you don’t feel discomfort. If you do, though, accept that running (or jumping) can be quite a bit of compression on your spine. Remove the unnecessary stress and walk on the beloved Stairmaster instead (with less joint impact).

Research-Based citations

Fernández-Rodríguez R, Álvarez-Bueno C, Cavero-Redondo I, Torres-Costoso A, Pozuelo-Carrascosa DP, Reina-Gutiérrez S, Pascual-Morena C, Martínez-Vizcaíno V. (2022). Best Exercise Options for Reducing Pain and Disability in Adults With Chronic Low Back Pain: Pilates, Strength, Core-Based, and Mind-Body. A Network Meta-analysis. Journal of Orthopaedic and Sports Physical Therapy.
- PMID: 35722759
- DOI: 10.2519/jospt.2022.10671
- Publisher: https://doi.org/10.2519/jospt.2022.10671
Fleckenstein J, Floessel P, Engel T, Krempel L, Stoll J, Behrens M, Niederer D. (2022). Individualized Exercise in Chronic Non-Specific Low Back Pain: A Systematic Review with Meta-Analysis on the Effects of Exercise Alone or in Combination with Psychological Interventions on Pain and Disability. The Journal of Pain.
- PMID: 35914641
- DOI: 10.1016/j.jpain.2022.07.005
- Publisher: https://doi.org/10.1016/j.jpain.2022.07.005
Dzakpasu FQS, Carver A, Brakenridge CJ, Cicuttini F, Urquhart DM, Owen N, Dunstan DW. (2021). Musculoskeletal pain and sedentary behaviour in occupational and non-occupational settings: a systematic review with meta-analysis. International Journal of Behavioral Nutrition and Physical Activity.
- PMID: 34895248
- DOI: 10.1186/s12966-021-01191-y
- Publisher: https://doi.org/10.1186/s12966-021-01191-y

Frequently Asked Questions (FAQ)

What is a neutral spine position?
A neutral spine keeps your natural neck and low-back curves while stacking your ears over your shoulders and your ribcage over your pelvis, reducing unnecessary stress on spinal tissues during daily tasks.
Is “flatten your back” the same as neutral spine?
Not usually. Flattening often removes the lumbar curve (posterior pelvic tilt), which can increase strain for many people. Neutral spine preserves a natural curve while you brace for stability.
How do I brace my core without “sucking in”?
Think “stiffen”, not “suck.” Exhale lightly, then tighten your trunk as if preparing to be poked in the sides—keeping ribs stacked over pelvis.
Why does sitting all day make low back pain worse?
Prolonged sitting can reduce movement variability and encourage slumped positions for many people. Over time, that combination can irritate sensitive structures and decondition supportive musculature.
What’s the best way to sit if I have low back pain?
Use lumbar support to maintain a natural low-back curve, keep your knees slightly below your hips when possible, and reset your posture frequently (micro-adjustments beat “perfect posture” held for hours).
How should I stand up from a chair to protect my back?
Reclaim tension first: hinge forward at the hips to load the hamstrings, keep a neutral spine, then drive through your feet while pushing your knees out (similar to standing out of a squat).
Do core-based exercises help chronic low back pain?
Yes—exercise is consistently supported for chronic low back pain, and core-based, strength, Pilates, and mind-body styles show meaningful benefits in research syntheses.
Is running bad for low back pain?
It depends. Some people tolerate it well; others flare with impact or volume. A good approach is to adjust dose (frequency, surface, speed) or temporarily swap to lower-impact conditioning if symptoms persist.

ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!