- «Adult tummy time,» a viral social media trend, is being used to combat chronic pain caused by excessive screen use by strengthening weakened muscles and improving spinal alignment.
- Studies show 67% of adults suffer from tech neck, with prolonged phone use causing strain from the head’s forward tilt, leading to muscle and disc issues.
- The exercise involves lying prone on your elbows to engage your neck and back muscles, reversing screen-induced posture damage, and is backed by medical experts.
- While safe for most people, tummy time should be avoided by those with spinal injuries, osteoporosis, or late-stage pregnancy, and it should be introduced gradually.
- Tech neck reflects a broader societal issue tied to screen dependency, with tummy time offering a free, natural alternative to painkillers or chiropractic care.
In an era dominated by screens, a surprising trend is emerging that borrows from infancy to heal the ailments of adulthood. Social media users, particularly on TikTok, are embracing «adult tummy time» as a remedy for «tech neck,» the chronic pain caused by prolonged phone and computer use. What began as a viral hashtag has now gained medical validation, with experts confirming that this simple, gravity-defying posture can strengthen weakened muscles, improve spinal alignment, and counteract the forward-head posture plaguing millions.
Tech neck isn’t just a minor inconvenience; studies reveal that up to 67% of adults suffer from neck pain linked to device use, with the average person spending over four hours daily on their phones alone. The weight of the human head (10 to 12 pounds) exerts crushing pressure on the neck and upper back when tilted forward, leading to muscle strain, joint tension, and even disc issues. But as institutional medicine often overlooks preventative solutions, everyday people are turning to natural, drug-free fixes and finding answers in an exercise originally designed for babies.
How tummy time works for adults
Tummy time involves lying prone on the floor, propped on the elbows, with the spine gently arched. This position engages the posterior muscles of the neck, shoulders, and back, which atrophy under the constant flexion of screen use. «These are critical muscles for posture, spinal stability, and stabilization of the lower extremities,» explains Dr. Jason Snibbe, an orthopedic surgeon. Physical therapist Heather Jeffcoat adds that the pose «works to straighten the spine and work towards extension, reversing the forward curve of being on a phone or other devices throughout the day.”
The trend’s popularity exploded after TikTok users shared testimonials of pain relief. Even skeptics admit the science is sound: “While no clinical trials are known to investigate by name ‘adult tummy time,’ the fundamental principles and interventions are strongly evidence-based,” says Dr. Leah Verebes, a geriatric physical therapy specialist. The pose mirrors therapeutic exercises long used to treat spinal misalignment, offering a free, accessible alternative to costly chiropractic visits or painkillers.
Who should (and shouldn’t) try it
While tummy time is safe for most people, experts caution against it for those with recent injuries, spinal stenosis, or osteoporosis. Pregnant women, especially in later trimesters, should also avoid it. For others, the key is moderation. Consider starting with just a few seconds or a minute of tummy time before gradually increasing your duration, keeping in mind that overdoing it can backfire.
The exercise is part of a broader toolkit. Physical therapists recommend complementary moves like rows, planks, and «wall angels» (sliding arms up a wall in a goalpost shape) to reinforce postural muscles. Yet tummy time stands out for its simplicity.
A symptom of a larger crisis
Tech neck is more than a physical ailment; it’s a symptom of a society enslaved by screens. With neck pain now the fourth-leading cause of global disability, the toll of modern work and leisure habits is undeniable. Solutions like raised screens, standing desks, and movement breaks help, but tummy time’s appeal lies in its subversion: It forces the body into a primal position that modern life has erased.
Critics might dismiss it as another wellness fad, but the data is clear. As Dr. W. Zach Smith notes, «I never called it ‘tummy time,’ but I do prescribe this to my patients, especially folks with disc injuries at the low back.»
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