Search

Why a Neutral Spine Matters for Your Riding and Your Spine Health

pegasusphysiotherapy
Apr 13
6 min read

There’s a lot of advice on rider biomechanics floating around online. Most of the time, even if I don’t fully agree with it, I let it go - it’s not always helpful, but it’s rarely harmful.

But there’s one account that keeps appearing in my feed, where the “after” photos show riders leaning significantly back in the saddle with a pronounced arch in their lower backs and a very forward leg position. With the reasoning being that's how we sit when riding bareback. As a physio who works with riders daily, this concerns me - particularly because many of the riders featured are endurance riders, spending hours in the saddle where posture really matters.

I’ve asked the coach behind the account to explain the rationale in further detail for this position but haven’t received any kind of answers. So, I’d like to explain - clearly and respectfully - why I believe this posture increases the risk of injury and why a neutral spine is key for spinal health, stability, and rider performance.

It might feel more secure to lean back and arch your lower back with your leg forward, but that doesn’t mean it’s safe or sustainable. Here’s why.

Neutral Spine = Strong, Functional, and Adaptive

A neutral spine isn’t flat - it’s the spine’s natural, healthy alignment. This includes gentle curves through the neck (cervical), mid-back (thoracic), and lower back (lumbar). It’s how we’re designed to move and absorb load.

In the saddle, a neutral spine:

Distributes force evenly through the vertebrae and discs
Engages the deep core muscles effectively
Absorbs the horse’s movement without jarring the rider’s joints
Allows smoother, more balanced transitions
Supports relaxed, coordinated movement

It’s a dynamic position - not stiff - and allows you to respond to the horse beneath you in all gaits and directions.

Why Leaning Back Feels “Stable” - But Isn’t

There’s a common belief that leaning back gives you more control. But this often causes lumbar extension, where the lower back arches excessively, and the pelvis tilts forward (anterior tilt).

This posture may feel braced or secure in the short term, but it typically leads to:

Reduced deep core activation
Overuse of the lower back muscles
A stiff, locked upper body
Gripping or bracing with the thighs or lumbar spine
Poor force absorption through the pelvis and core

In other words, you’re not riding with control - you’re holding tension. That might feel strong, but it’s not a functional way to move or stay balanced on a horse.

Now although this rider isn't leaning back, they have a forward leg position and you can see how unstable they are when pressure is applied compared to when in an upright and aligned position. Try this yourself sitting on a stool- feel the difference between being upright with heels underneath you v leaning back with legs in front.

Your Spine Is a Stack — Not a V-Hinge

Imagine your spine like a column of dominoes. When they’re aligned properly (neutral), the load is shared evenly, and the supporting muscles - like tent ropes - keep the stack stable.

But when you arch your lower back and lean behind the vertical, that alignment is lost. The spine becomes a V-hinge, and all the pressure shifts to the joints at the back of the spine, including:

Facet joints - designed to guide motion, not absorb load
Discs - which become compressed at the back and stretched at the front
Ligaments and stabilisers - placed under unnecessary strain

Over time, this can lead to:

Facet joint inflammation and arthritis
Disc degeneration
Spondylolysis (stress fractures in the vertebrae)
Spondylolisthesis (vertebral slippage)

These issues aren’t just theoretical — I’ve seen them in clinic, and they’re much harder to resolve once established.

Spondylolysis and spondylolisthesis, in particular, are common in sports like gymnastics, tennis, and cricket, where athletes repeatedly extend their lumbar spine under load. While riding may not involve the same explosive forces, maintaining a similar extended posture for long periods — particularly at faster gaits or during endurance rides — could expose the spine to comparable mechanical stresses over time.

This isn’t fear-mongering — it’s about recognising patterns across sports and understanding how postural loading influences injury risk.

Who’s at Risk?

This posture may increase the risk of injury, especially for:

🔸 Younger riders – whose spines are still developing and more vulnerable to stress injuries

🔸 Endurance or long-distance riders – who spend hours in the saddle, repeating the same postural load

🔸 Older or post-menopausal riders – who may be more prone to insufficiency fractures due to reduced bone density and prolonged spinal compression

It’s not just about pain — it’s about long-term spinal health, performance, and resilience in the saddle.

Centre of Gravity, Pelvis, and Control

Your pelvis is your axis of rotation when riding - but unlike a rigid seesaw, the human body is dynamic, elastic, and responsive.

A better way to think about it might be like the hub of a wheel, a bowl floating on water, or even a compass needle suspended in fluid. Your pelvis needs to adjust in every direction - tilting, shifting, and rotating - to keep your spine balanced and your seat connected. Like a compass needle, it stays centred but constantly responds to the smallest changes in movement and direction.

It’s not about locking it in place - it’s about giving it enough awareness and support so it can adapt to the horse’s movement with control and clarity. That’s why pelvic control and neutral alignment matter so much: they give you freedom through stability.

Your pelvis is the foundation from which the rest of your body - and your seat aids - operate. Ideally, your centre of gravity should stay aligned over your base of support (your seat and stirrups).

But when you lean back:

Your centre of gravity shifts behind your base
You pass your tipping point, making balance harder to maintain
You’re more likely to grip or stiffen to stay upright
You reduce your ability to follow the horse smoothly, especially through transitions and changes in gait

This posture reduces your ability to absorb movement and disconnects your seat from the horse - making effective riding more difficult, not easier.

Physics Check: Why Leaning Back Makes You Easier to Pull Forward

Let’s apply some simple physics principles.

When your upper body is upright and vertically aligned over your pelvis, your moment arm (the distance between your centre of mass and the pivot point - your pelvis) is short.

This means:

More balance
Less leverage acting against you
More control

But the moment you lean back and create a bigger arch in your lower back, your moment arm lengthens. Your upper body becomes a long lever, which makes you easier to pull forward, not harder.

In riding terms:

Your horse’s movement or an unexpected spook can unseat you more easily
Your reflexes are slower because your core can’t engage from that position
You’re relying on bracing, not balance

True security comes from alignment, not leaning back.

What Neutral Really Looks Like

Neutral spine riding is not stiff. It’s a balanced, upright, responsive position that allows freedom of movement and effective communication with the horse.

It looks like this:

Gentle curves in the spine maintained
Pelvis in neutral tilt — not tipped forward or tucked under
Rib cage stacked over pelvis
Seat bones connected to the saddle
Core engaged but not clenched
Movements are soft, reactive, and adaptable

It’s not just a “look” — it’s a feeling of connection and control.

Final Thoughts: Bracing Isn’t Better

Leaning back and over-arching the lower back might feel more “in control,” but it’s usually a sign that your body is compensating for weakness, instability, or lack of movement awareness.

At Pegasus Physio, I help riders:

Understand what their neutral spine feels like
Build control and strength in the core, pelvis, and hips
Translate this into smoother, more connected riding — and a more comfortable back

Because good riding doesn’t come from forcing a posture — it comes from training the right foundations.