Neutral Pelvis- What, How and Why?

What: Neutral Pelvis is a term used to refer to the alignment of your pelvis and lower back. Your pelvis is joined to your spine at your sacrum - a bone made up of five fused vertebrae in the lowest part of your spine starting at your tail bone. Your sacrum forms the back wall of your pelvis. Your pelvis is connected to your sacrum which is also part of your low back so when your pelvis is in “neutral” your lower back, also known as your lumbar spine, will result in a neutral or natural curve as well. Don’t confuse neutral with “flat”. Our spine has 4 natural curves to help us move optimally and absorb shock and load. When your pelvis is in its neutral the normal curves of your spine can exist naturally as well.
How: You will be in neutral when the main bones in the front of your pelvis are on the same horizontal plane. To find neutral pelvis you need to be able to find the bones in the pelvis called the ASIS and the pubic symphysis. (See image) The ASIS is the bony prominence at the top and front of the pelvis. People often refer to it incorrectly as the "hip" bone. Your hands would likely be placed there if I said “put your hands on your hips”. It is easiest to find the ASIS when you are lying on your back since the bones tend to stick out in that position. Try finding this position while lying on your back with your knees bent. With the heel of your hands find your ASIS. Then make a triangle with your hands and place you fingers on your pubic symphysis. Rock the pelvis slightly back in forth until you feel that they are in the same horizontal plane. Imagine trying to balance a cup of tea on your lower abdomen. When your pelvis rests in its neutral state notice the curve behind your lower back it is typically greater than you might expect. We can address the other 2 curves of the spine later, but for now make sure your ribs are also resting on the floor, not jutting forward and allow your neck and shoulders to relax.
Why: Neutral pelvis is the only position where all of your core muscles can activate and strengthen uniformly. As is emphasized in Pilates, you want to be to strengthen the “core” or pelvic floor, transverse, multifidus and diaphragm muscles optimally and evenly. This is also the only position where the bones of your spine can safely absorb the most shock and impact. A neutral pelvis and neutral spine are also the optimum position to bear weight, lift objects, twist and move from. It is a good position to consider as your “home-base”. You should try to maintain neutral throughout your day; you can freely move into other shapes and positions but you can comfortably settle back into this optimal alignment.