Could a position made for babies be the adult solution to modern-day posture problems?
Has all that sitting at your desk during work hours made your back suffer?
What about all the neck pain from being stuck hunched over your phone endlessly scrolling through social media?
Welcome to the world of tech neck – one of the many physical consequences of our screen-obsessed lives. But while modern problems often demand modern solutions, this one comes with an unexpectedly adorable twist.
Lo and behold, TikTok’s new (and admittedly cute) solution: adult tummy time.
Yes, that activity meant for the physical development of little ones? It can be beneficial for us older versions too!
But how? And…why?
What “Tummy Time” Means for Adults
For babies, tummy time, which involves placing a baby on their stomach as a form of supervised play, is important for their health.
It not only aids in working on their motor skills, the position also helps them strengthen their neck and back muscles, preparing them to sit up, crawl, and even walk on their own.
It is the support towards these muscles in particular that makes the move so valuable for adults.
“Tech neck”, a type of chronic neck or shoulder soreness or stiffness, is said to come about due to the added pressure of the weight of your head on your neck and upper back, created when you’re bent over an electronic device for a little too long.
Basically, using your gadgets can give you bad posture, and misalignment leads to pain.
Unfortunately, such musculoskeletal disorders are becoming an increasingly prominent issue among grown-ups.
“With current lifestyle trends and our societal pre-occupation with our devices and gadgets, it is likely we will see more patients with chronic neck pain in the coming years,” said Dr Alex Teo, a Consultant in the Division of Spine Surgery at the National University Hospital (NUH), in The Straits Times.
Hence, tummy time offers a chance to reset your posture by reversing that forward-hunched position – relieving tension and realigning your spine in the process. This reduces the strain, and thus alleviate pain.
Plus, in addition to building up the muscles that support your neck, it could also give your core a nice little boost.
How Do We Do It?
The way babies do.
@vsi_spine Adult Tummy Time: Something so simple yet so effective to reverse Tech Neck. As a spine surgeon who looks down in the operating room all day, Dr. Jazini is a big fan of these practices to help with sore neck muscles. Have you tried this trend yet? #adulttummytime #tummytime #techneck #neckpain #neckpainrelief #backpain #backpainrelief #relax #yogaflow #cobraposition #posturehelp #posturetips #posturecorrection #healthy #lifestyle ♬ Cozy Day (Lofi) – The Machinist Beats
It is easy to try at home too – no gym or yoga mat required.
Lie on your stomach
Prop yourself up – You can bend your elbows and rest your forearms on the ground, or place your palms to the floor – depending on your flexibility. Either way, lift your head and chest slightly (similar to yoga’s “sphinx” or “cobra” poses).
Hold the position – Start with a few minutes a day, slowly increasing over time based on comfort.
Breathe and relax – Let your muscles activate naturally. There should be no pain, only mild stretching or effort.
Could Adult Tummy Time Become a Hazard?
While tummy time is intended to ease pain, trying it when you have certain pre-existing physical conditions can worsen it instead.
This includes conditions that affect the lower back, such as spinal stenosis, spinal instability, or degenerative disc disease, and osteoporosis. For such conditions, positions like the one meant for tummy time can put further pressure on the spine, endangering your physical state.
In fact, if you feel your neck and back pain has been disruptive to your daily life, that is a sign that you should visit a doctor for professional advice.
And if you have just undergone abdominal or spinal surgery, or are currently pregnant, going down on your belly to stretch your body backwards isn’t recommended.
Other Ways to Support Your Spine
If you cannot perform tummy time for the moment, or you want to incorporate other spine-enhancing measures to your daily routine, you can consider the following:
- Looking Up: If you can’t lie on your stomach, just rebalancing the weight in your neck for a short while can do the trick.
- Keeping Your Devices at Eye Level: You can keep your phones and laptops raised or propped up, and even consider a standing desk for work.
- Not Sitting for Too Long: Have regular breaks from your desk to stretch and move around.
- Staying Active: Practicing Pilates and yoga, or doing stretching exercises can help maintain flexibility in your back.
- Getting Enough Calcium and Vitamin D: Keeping your bones strong and healthy with a nutrient-rich diet isn’t going to hurt either.
If your back feels tight or your neck constantly aches, adult tummy time might be worth a try, especially if your daily routine involves hours of sitting and screen time.
It will not replace a physiotherapy plan or undo years of chronic strain, but as a gentle counterpose to modern life, it could be the small shift your spine needs.
After all, babies can do it. Why not you?
Read more:
External References
- Ee, A. (2024, November 21). ‘Tech neck’ and other musculoskeletal disorders from using devices more prevalent: Doctors. The Straits Times. Retrieved from: https://www.straitstimes.com/singapore/tech-neck-and-other-musculoskeletal-disorders-from-using-devices-more-prevalent-doctors
- HealthHub. (2023, February 20). The Beginner’s Guide To Taking Care of Your Baby: 0 to 6 Months. Retrieved from: https://www.healthhub.sg/live-healthy/the-beginners-guide-to-taking-care-of-your-baby-0-6-months
- HealthXchange. (n.d.). Back Pain: How to Prevent. Retrieved from: https://www.healthxchange.sg/bones-joints/back-spine/back-pain-how-to-prevent
- Mayo Clinic. (2024, April 10). ‘Tech neck’: Technology’s effect on your neck. Retrieved from: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/effect-of-technology-on-your-neck
- Witmer, S. A. (2025, May 5). Adult ‘Tummy Time’ Is a Thing Now—Here’s Why Physical Therapists Like it. Health. Retrieved from: https://www.health.com/will-adult-tummy-time-fix-your-bad-posture-11722557
