Adult Tummy Time: The Viral Trend Promising Relief From Tech Neck and Back Pain

A new wellness trend, dubbed adult tummy time, is gaining popularity online as a straightforward, floor-based technique to combat tech neck. Tech neck refers to the stiffness, pain, and poor posture resulting from prolonged use of electronic screens.

Inspired by exercises designed for infant development, 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 that this exercise can help counteract the adverse effects of slouching, alleviate tension, and promote improved spinal alignment. With millions of views across social media platforms, this trend is emerging as a convenient, equipment-free solution for contemporary aches and pains, particularly among office workers and remote employees.

Image: Practicing adult tummy time can alleviate pain associated with tech neck.

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 as much as 10 pounds of pressure for every inch the head is tilted forward. Over time, this can result in chronic discomfort, headaches, nerve compression, and even spinal degeneration. With the increasing prevalence of remote work and increased screen time, a growing number of individuals, especially students and office workers, are experiencing symptoms of tech neck.

How Adult Tummy Time Provides Relief

Just as tummy time assists infants in developing neck and core strength, adult tummy time promotes spinal extension and muscle activation in the neck, shoulders, and lower back. By lying on the stomach and lifting the upper body, this position reverses the effects of constant forward flexion. Experts recommend dedicating as little as 10 minutes a day to improve posture, alleviate muscle tension, and prevent strain-related injuries. It is especially beneficial for individuals with mild postural issues or sedentary lifestyles.

Performing Adult Tummy Time Correctly

To practice adult tummy time effectively:

• 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, looking forward rather than down.
• Breathe naturally and relax your lower back.

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

Image: The correct form when performing adult tummy time.

When to Avoid Adult Tummy Time

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

Alternative Options for Improving Posture

If lying on the floor is not feasible, 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, such as the chest and back of the neck.

Experts agree that the most effective way to prevent tech-related aches is through 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.