If you’re a parent, “tummy time” is probably a familiar term, considered by many to be key to the physical development of babies. But now, tummy time is trending for adults, too.
Getting out of your desk chair and spending some time on your stomach might seem awkward at first, but if you think about how long you sit in the same position much of the day — at the office, on the couch and in the car — it makes sense. Experts say it’s offsetting the effects of tech neck and tight hips, too.
According to the U.S. Bureau of Labor Statistics, the average worker spends 45% of the day sitting. In addition to sitting, they stare at electronics all day; 91% of Americans own a smartphone. Screen-based lives might be causing a variety of orthopedic problems.
“Lying on your stomach for 10 or more minutes a day while watching TV or reading can improve bad posture and relieve ‘tech neck’ — the strain in our necks and shoulders caused by looking down at phones and laptops for hours each day,” said Julie Landis, a physical therapist and ergonomist in Washington, D.C.
Here’s what to know as you consider getting out of your chair and down on your belly — a position that’s no longer just for babies.
What is tummy time?
Tummy time is an activity in which new babies spend time while awake on their stomachs. There, they build multiple muscle groups and improve mobility as well as arm, trunk and neck strength.
In a TikTok post from 2023 that has recently gained popularity again, physical therapist “Sammy” on her profile “unifiedptandyoga” focuses on how adult tummy time can help one age gracefully by achieving more mobility. She shows viewers a progression of lying on your stomach with multiple pillows under you, and then reducing the number, assuming pain goes away each time.
She recently made a new video, noting her old one probably gained traction due to tech neck, a term used to describe the chronic shoulder or neck pain experienced from using technology. She showed some updated techniques in the video and stated that it’s even hard for some patients in her clinic to get into that position on their stomachs — but it’s important to be able to do.
Tummy time can have an effect on tech neck.
“I’ve seen a noticeable increase in patients of all ages complaining about neck stiffness, tightness or pain, which can be linked to prolonged screen time,” said Dr. Ehsan Jazini, a spine surgeon at VSI in Reston, Virginia.
“The mechanics of looking down for long periods squishes our spinal discs, which I refer to as ‘shock absorbers’ of the spine,” Jazini said. “Over time, this pressure placed on the discs can accelerate disc degeneration, pinch nerves, reduce mobility and trigger symptoms that radiate into the shoulders, arms and hands.”
He said not addressing poor posture affects your spine’s function in the long term. “That strain can lead to chronic neck pain, stiffness, instability and pain throughout the rest of the body. If left uncorrected, poor posture can lead to wear and tear on the spine that’s harder to reverse down the line.”
Tummy time can impact hip and back pain.
Adult tummy time also helps to open up the front of the hips and activate the core and back muscles, which are key players in everyday back pain.
“Many people spend far too much time sitting, whether at a desk, in a car, or on the couch. The human body was not designed for such inactivity,” said Dr. Gbolahan Okubadejo, a spinal and orthopedic surgeon at the Institute for Comprehensive Spine Care in New York and New Jersey. He fears if we don’t change these habits we will soon see “an increase in musculoskeletal issues across all age groups.” These include:
- Degenerative disc disease, where the discs between the vertebrae begin to wear down due to constant pressure and a lack of movement. “This can lead to stiffness, pain, and even nerve compression.”
- Sciatica, occurring when the sciatic nerve is irritated or compressed, often by a herniated disc or tight muscles in the lower back. “People may experience sharp pain that radiates down the leg, along with numbness or weakness.”
- Tight hip flexors, leading to pelvic misalignment and lower back pain. “Over time, this can impact your gait and make everyday movements more difficult.”
Flipping onto your stomach can counteract extended sitting just as it does for infants, he said. “When you lie on your stomach, you naturally extend the spine, which helps reverse the flexed posture that sitting creates. This gentle spinal extension relieves pressure on the discs, especially in the lower back, and allows the back muscles to stretch and activate differently.”
In addition, you are able to open the hip flexors, which are often tightened and shortened from sitting too much. “By relaxing into a prone position, the hips and pelvis can realign more naturally, which supports better posture when you return to standing or sitting,” Okubadejo said. So, your tummy time actually makes you better at sitting too.
Here’s what tummy time looks like for adults.
“The adult tummy time position isn’t natural for most of us, so I recommend starting slow, and breaking adult tummy time into increments,” Jazini said. “Take three to five minutes at a time, a few times a day, lying on your stomach while propped on your elbows. You should feel a stretch in the front of the neck, as well as in your back and in your hips.”
Katie Breaker, a sales director in Denver, said she’d tried various seat cushions and stretches without much improvement in back pain. Then, her physical therapist suggested tummy time — simply lying face down for 10 minutes per day. “No devices or setup. Just a flat surface, arms by the side, and a quiet room. After about a week of doing this twice a day, I added a thin towel under my chest and held it for fifteen minutes,” she said. Two weeks later, she could feel her back decompressing and had less hip tension and more flexibility.
“I could walk longer during event setups without fatigue,” she said. So, she kept upping her time and now does two 20-minute sessions per day, especially during long workdays on a computer.
Jazini recommended pairing this practice with a screen break, too. “Take five minutes to do something away from your screen whether it’s going for a short walk, stretching, or grabbing some water.” You can work up to hourly breaks of around five to 10 minutes, setting a reminder or timer to stay on schedule.
Breaker said: “I still sit most of the day, but I do not carry the same tightness I used to. It has been the simplest thing I have added, and it has worked better than anything else I tried.”
