Can adult tummy time alleviate your tech neck?

Wellness influencers are now encouraging tummy time for adults, claiming it can relieve tech neck – the strain put on your neck and shoulders by looking down at your electronic devices. These videos have garnered over 3 million views on TikTok.

Is there any truth behind this trend?

“Adult tummy time can help address some of the issues that arise with tech neck, sitting for long periods or slouching,” agrees Emily Schreiber, a physical therapist with Aurora Health Care.

Tummy time is traditionally associated with babies, as it helps them develop and strengthen important muscles in the back, neck, shoulders and arms. “Babies who participate in more tummy time are better equipped to achieve developmental milestones,” she explains.

However, babies aren’t the only ones who can benefit from strengthening these muscles. Tech-centric work and school environments have caused a rise in tech neck across ages. Studies indicate that 73% of college students and almost 65% of people who work from home experience neck or back pain. Most cite computer or phone use as the cause.

Spending prolonged periods of time with your head tilted forward and down puts extra strain on the cervical spine. This can lead to discomfort and long-term issues.

“If you spend most of your day sitting, use tummy time as a regular break,” Schreiber says. “You can do activities you enjoy like reading, watching TV or scrolling on your phone in that position. It can also be a great way to play with your children and get everyone involved in tummy time.”

Adult tummy time can counteract tech neck by:

• Strengthening the muscles of the core and shoulders.
• Alleviating tension in the back.
• Improving spinal mobility.
• Opening the chest, hip flexors and shoulder muscles.

Schreiber recommends starting with short tummy time sessions. Lie on a soft, supportive surface like a yoga mat, carpet or cushioned floor. Keep sessions to 30 minutes. Laying on your stomach for too long can have the opposite effect and cause more pain.

However, tummy time isn’t advisable for all adults.

If you have breathing issues, you may find it more difficult to take full breaths while laying on your stomach. Pregnant individuals are generally advised to avoid lying on their stomach during later stages of pregnancy. It’s also recommended to avoid tummy time if you’ve recently had abdominal or spinal surgery or as advised by a medical professional.

Schreiber also recommends the following tips to alleviate tech neck:

• Adjust your screen height to eye level.
• Hold your phone up to eye level rather than looking down at it. Use a stand to prop your phone up when possible.
• Use an ergonomic chair that supports the natural curve of your spine. Keep your feet flat on the floor and your knees at a 90-degree angle.
• Take regular breaks to get up and move every 30 to 60 minutes.
• Check your posture throughout the day.

Do you have neck or back pain? Take a free online quiz.