The Rider’s Spine, Part 1: Reframing the Story

Your spine isn’t a weakness—it’s your bridge to balance and connection.

Series: The Rider’s Upper Body, Spine & Core

Take a moment and notice your own spine.

Is it tall and free—or does it feel compressed, maybe even invisible in your awareness?

Now imagine your horse carrying that version of you. Horses are masters at feeling what we bring into the saddle. The state of your spine—supple or stiff, alive or locked—becomes part of the conversation every time you ride.

This series will explore the rider’s upper body, spine, and core. Together, we’ll uncover how these parts of us influence balance, communication, and connection with our horses.

The Stories We Tell About Our Spine

When most riders talk about their spine, the words that come up aren’t usually positive.

“Stiff.”

“Weak.”

“Painful.”

It’s no wonder many of us ride as though the spine is something fragile that must be protected, or ignored altogether. But the words we use matter. They shape not only how we think, but how we move—and how we show up in the saddle.

Take a moment: what’s the first word that comes to mind when you think of your spine right now?

The Power of Inner Dialogue

The words we think about our spine don’t just stay in our head—they show up in our body.

If you tell yourself “my back is weak” or “my spine is stiff,” notice what happens. You might tighten unconsciously, hold your breath, or brace in anticipation of discomfort. That thought becomes movement, and your horse feels it.

Now shift the inner dialogue: “my spine is free,” “my spine is strong enough to move with ease,” “my body knows how to adapt.” Immediately, your posture softens, your breath expands, and your body follows with more suppleness.

As a coach, I’ve seen again and again how much a rider’s inner dialogue shapes their body. Riding isn’t just about technique—it’s also about the stories we tell ourselves. Every word is a cue to your nervous system. Negative self-talk closes doors: the body braces, breath shortens, freedom shrinks.

Supportive words, on the other hand, open doors. Your spine moves with more ease, your aids soften, and your horse feels the difference instantly.

Reframing the Narrative

What if your spine isn’t the problem, but the solution?

In reality, the spine is one of the most adaptable, resilient, and brilliant parts of the human body. It’s designed to be both strong and supple—absorbing force, distributing motion, and offering freedom in every direction.

Instead of thinking of your spine as stiff or weak, imagine it as:

• Free – able to move and follow your horse’s rhythm.

• Strong – stable enough to support balance without bracing.

• Supple – elastic, alive, and adaptable.

Your spine is not a rigid stick; it’s a living spring.

Your Spine, Your Horse’s Experience

Here’s the part we often forget: your horse feels your spine.

Every state you bring—whether ease or rigidity—becomes part of their experience under saddle. A supple spine allows you to follow, absorb, and guide your horse’s movement. A locked spine transmits tension.

So ask yourself: which state would your horse prefer to carry—your stiffness, or your suppleness?

A Simple Awareness Practice

Before you mount, pause for a moment.

1. Breathe and notice your spine.

2. Does it feel tense, collapsed, or alive?

3. Choose one quality you’d like to ride with today: supple, tall, free, strong.

You don’t need to fix everything. Just bring awareness, and make a choice. That choice alone begins to change the conversation with your horse.

Your spine isn’t a limitation—it’s your bridge to connection.

In the next part of this series, we’ll explore the spine’s role in balance, clarity of aids, and the freedom of movement that both horse and rider can share.e freedom of movement that both horse and rider can share.

With love and awareness,

Ale