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

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 recently, one particular account keeps appearing in my feed. The "after" photos show riders leaning significantly back in the saddle with an arched lower back and a very forward leg position - based on the reasoning that this is how we sit when riding bareback .

As a physio who works with riders daily, this concerns me - especially 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 for this position but haven’t received an answer. So, I’d like to explain - clearly and respectfully - why I believe this posture increases the risk of injury, and why maintaining a neutral spine when riding  is key for spinal health, stability, and performance in the saddle.

It Might Feel Secure - But It’s Not Sustainable ⚠️

It might feel more stable 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 Riding💪

A neutral spine isn’t flat - it’s the spine’s natural, healthy alignment, with 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 - that lets you respond to your horse 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 - excessive arching of the lower back - and an anterior pelvic 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 or sustainable way to move with your horse.

Try This Yourself 🪑

Now although this rider isn’t leaning back in this example, they do have a forward leg position - and you can see how unstable they are when pressure is applied, compared to being upright and aligned.

👉 Try this yourself on a stool: Sit upright with your heels under you vs leaning back with your legs in front. Feel the difference in stability and core control.

Your Spine Is a Stack - Not a V-Hinge 🏗️

Think of your spine like a column of dominoes. When aligned properly (neutral), the load is shared evenly and your deep core muscles help stabilise it.

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

⚠️ Facet joints - designed to guide motion, not absorb load

⚠️ Discs - compressed at the back and stretched at the front

⚠️ Ligaments - 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 aren’t theoretical - I’ve seen them in clinic, and they are much harder to resolve once established.

Spondylolysis and spondylolisthesis are common in sports like gymnastics and tennis, where athletes repeatedly extend their lumbar spine under load. While riding may not involve explosive forces, maintaining an extended posture for long periods - especially during endurance riding - exposes the spine to similar mechanical stresses.

This isn’t fear-mongering - it’s about understanding how posture and loading patterns influence long-term injury risk.

Who’s at Risk? 🚸

This posture increases injury risk, especially for:

🔸 Younger riders - whose spines are still developing

🔸 Endurance / long-distance riders - hours in the saddle repeating the same load

🔸 Older or post-menopausal riders - more prone to insufficiency fractures with reduced bone density

It’s not just about pain - it’s about protecting your spine for long-term health, performance, and confidence in the saddle.

Pelvis, Centre of Gravity, and Control 🎯

Your pelvis is your axis of rotation when riding - but it should be dynamic and responsive.

Think of it like the hub of a wheel, or a compass needle floating in fluid. It constantly adjusts in every direction to keep your spine balanced and your seat connected 🧭.

When your pelvis is aligned and neutral:

✅ Your centre of gravity stays over your base of support (seat and stirrups)

✅ You can absorb movement more effectively

✅ Your seat aids are clearer and more consistent

When you lean back:

⚠️ Your centre of gravity shifts behind your base

⚠️ You pass your tipping point, making balance harder

⚠️ You’re more likely to grip or stiffen

⚠️ You reduce your ability to follow the horse smoothly, especially in transitions

This makes your seat less connected and your riding less effective.

Why Leaning Back Makes You Easier to Pull Forward 🔄

Here’s the simple physics:

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

✅ More balance

✅ Less leverage acting against you

✅ More control

When you lean back and arch your lower back, the moment arm lengthens. Your upper body becomes a long lever - making it easier for your horse’s movement, or an unexpected spook, to pull you forward.

You’re relying on bracing, not balance.

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.

What Neutral Riding Really Looks Like ✅

A neutral spine riding is not stiff. It is upright, responsive, and adaptable:

✅ 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 soft, reactive, and adaptable

It’s not about creating a "look" - it’s about riding with true 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 your body is compensating for weakness, instability, or lack of movement awareness.

At Pegasus Physio, I help riders:

✅ Understand what neutral spine riding feels like

✅ Build control and strength in the core, pelvis, and hips

✅ Translate this into smoother, more connected riding - and a healthier back

Good riding doesn’t come from forcing a posture - it comes from building the right foundations.

Ready to Improve Your Riding Posture? 🌟

Whether you’re dealing with lower back pain, want to ride more effectively, or simply want to feel more connected to your horse:

👉 Join the Rider Physio Video Subscription - tutorials, biomechanics education, off-horse exercises

👉 Book a Rider Physio Simulator session - real-time feedback on your posture and movement

👉 Learn what neutral really feels like - and how to make it work for your riding!