New parents often find themselves inundated with various advice, one key instruction being to ensure their infants engage in daily “tummy time.” This refers to the practice of letting babies lie on their stomachs, which is beneficial for strengthening neck muscles and preventing conditions like misshapen heads.
Interestingly, adults have begun adopting this practice, dubbing it “adult tummy time,” and it has gained popularity on social media platforms. Videos of individuals lying prone have gone viral, with viewers drawn to the idea of using this method for postural improvement.
What is adult tummy time?
Adult tummy time typically involves lying face down in postures reminiscent of babies, either resting on elbows in a position similar to the yoga sphinx pose or using arms like in the cobra pose. Some might choose to hold a static position, resembling a Superman arch.
Claims circulating on social media suggest that this practice can improve posture, relieve neck and back pain, and help counteract “tech neck”—the common forward-leaning position many adopt while working at desks.
Posture and pain
When envisioning “good posture,” many might picture a stiff, upright stance, often associated with military discipline. Professor Leon Straker from Curtin University notes that society has strong beliefs about ideal posture.
However, despite the widely held belief that slumping increases the likelihood of neck or back pain, research has found limited evidence to substantiate this. In a study co-authored by Straker involving teenagers, no link was found between sitting posture and neck pain. Another long-term study tracking young adults surprisingly indicated that those with what was traditionally considered good posture had a slightly higher risk of discomfort.
Straker concluded that while posture is important for functionality, it doesn’t strongly correlate with pain. Professor Suzanne Snodgrass, head of physiotherapy at the University of Newcastle, adds that neck pain often coincides with a forward-leaning posture, but whether the posture causes the pain or vice versa remains unclear.
Snodgrass emphasizes that while there’s an ideal posture people generally aim for—upright, with shoulders above hips—it’s not necessary to remain rigidly in that position all the time. Movement and comfort in various postures matter more.
Moreover, Associate Professor Bruno Saragiotto from the University of Technology Sydney points out that numerous individuals may display poor posture without experiencing any pain. Factors such as low physical activity, stress, and sleep quality play larger roles in the experience of pain.
Can tummy time ‘fix’ tech neck?
With extended hours in front of screens, there’s a notion out there that we might all end up resembling slouched figures after years of hunching over. Snodgrass believes there’s some truth to the idea that prolonged sitting can lead to habitual postures. Yet, it’s possible that exercise and movement can reverse those effects.
The idea behind adult tummy time is that if individuals spend a lot of time in a rounded position, lying on their bellies can help balance that out. While it may benefit the lumbar spine more than the neck, it won’t “fix” sitting habits but rather offer another way to retain spinal mobility.
Saragiotto raises concerns about the idea of “fixing” posture, arguing it implies a flaw that is often over-medicalized, leading to unnecessary anxiety about natural posture variations. A more effective approach, he suggests, would be to develop postural tolerance through exercise, as posture is dynamic and should not be viewed as something to be rigidly corrected.
Snodgrass recommends keeping the neck neutral during tummy time. For some, simply lying flat may be challenging at first, but as one gains flexibility, it becomes easier to shift positions.
From a biomechanics perspective, Straker believes it’s sensible to engage in activities that encourage neck extension to counterbalance the flexed positions we often occupy. While there’s no conclusive evidence that adult tummy time will improve long-term posture or pain, it can help maintain mobility, provided it’s approached gently.
Other movements to try
According to Saragiotto, there isn’t a single ideal posture that prevents pain. Although tummy time is low-risk, there are alternative, evidence-supported interventions, like pilates and regular physical activity, that can be more beneficial. In an office setting, taking breaks and moving frequently often prove more helpful than striving for perfect ergonomic alignment.
Snodgrass suggests simple, effective movements such as standing against a wall and pulling shoulder blades back, coupled with engaging the core. At home, lying on the back with bent knees and arms stretched out can relieve tension in the upper back. Strengthening exercises, like swimming, can also be beneficial. Ongoing pain should always be evaluated by a health professional.
