The safest place to train your spine is “neutral”, however the ability to maintain neutral spine for ALL daily activities is impractical and unrealistic. When overcoming a heavy load, such as with a deadlift, it is best to maintain neutral however it is important to also train in non-neutral ranges to help build resilience for more dynamic and athletic positions.
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“You will always regret not training the position that got you injured” – @drandreospina .
Each spinal segment should have the ability to move. Often when you have an area that does not move well a segment above or below will be forced to compensate. The key is to mobilize the hypomobile segment and stabilize / control the hypermobile segment.
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1️⃣Resisted cat cow: This exercise reinforces segmental motion. It can help to train the control of the spinal musculture (Assuming there is not structural mobility deficit that limits the movement).
2️⃣Positional isometrics: When used for prehab this is used to safely train non-neutral spine positions. In regards to rehabilitation often people with back pain will have aberrant spinal musculture. Find the angle with suboptimal muscle activation or pain. Isometrically contracting against the resistance within 10 degrees of that position it will help re-engage the aberrant movements.