Adult Tummy Time: The Surprising Way to Combat Tech Neck and Back Pain

A burgeoning wellness trend known as adult tummy time is gaining traction online as a straightforward, floor-based technique to combat tech neck. This condition manifests as stiffness, pain, and poor posture resulting from prolonged usage of electronic screens.

Image: Shutterstock

Inspired by developmental exercises for infants, adult tummy time involves lying face down, supported by your elbows. This position stretches the front of the body and strengthens the neck, shoulders, and spine. Physical therapists suggest this practice can counteract the adverse effects of slouching, reduce tension, and promote improved spinal alignment. With millions of views on social media platforms, this trend is emerging as a low-effort, equipment-free solution for contemporary aches and pains, particularly among office workers and remote employees.

Understanding Tech Neck

Tech neck describes the neck pain and stiffness that arises from extended periods spent looking down at electronic devices. This posture places undue stress on the cervical spine, adding up to 10 pounds of pressure for every inch the head tilts forward. Over time, this can lead to chronic discomfort, headaches, nerve compression, and even spinal degeneration. The increase in remote work and screen time has led to more individuals, notably students and office workers, experiencing the symptoms of tech neck.

How Adult Tummy Time Provides Relief

Similar to how tummy time aids infants in developing neck and core strength, adult tummy time encourages spinal extension and muscle activation in the neck, shoulders, and lower back. By lying on the stomach and lifting the upper body, the position reverses the effects of constant forward flexion. Experts suggest that just 10 minutes a day can improve posture, relieve muscle tension, and prevent strain-related injuries. It is particularly beneficial for individuals with mild postural syndromes or sedentary lifestyles.

Performing Adult Tummy Time Correctly

To effectively practice adult tummy time:

• Lie face down on a firm surface, such as a yoga mat or carpeted floor.
• Rest on your elbows, ensuring they are aligned directly under your shoulders.
• Maintain a neutral head position and look forward, avoiding looking down.
• Breathe normally and relax your lower back.

Begin with 5–10 minutes per session and immediately stop if you experience sharp pain, dizziness, or numbness.

When to Avoid Adult Tummy Time

While generally considered safe, adult tummy time may not be suitable for everyone. Individuals with cervical or lumbar spinal conditions (such as stenosis or arthritis), those recovering from recent surgery, or pregnant women should consult a healthcare professional before attempting it. People experiencing severe neck or back pain may also require modified stretches tailored by a physical therapist.

Alternative Options for Correcting Poor Posture

If lying on the floor is not preferred, several other exercises can help combat tech neck, including:

• Neck and shoulder rolls
• Wall push-ups
• Arm circles
• Yoga poses like cat-cow and downward dog

The key is to strengthen postural muscles and stretch tight areas like the chest and back of the neck.

Experts agree that the most effective method for preventing tech neck-related discomfort is regular movement. Prolonged periods in a single position, whether slouched or upright, can strain muscles and joints. Taking frequent breaks, alternating posture, and incorporating simple mobility exercises can significantly contribute to preserving long-term spinal health.