Suffering from back pain or tech neck? 'Tummy time' might solve problem

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MANILA, Philippines — In this technology-driven age when we rely on desktop computers, laptops, tablets and cell phones for everything, it is inevitable for us to be staring at the screen for hours, in the process rendering our backs and necks stiff and causing them severe strain.

Well, the good news is that the solution to your back pain and tech neck may be very simple — Tummy time. It is that developmental activity in a baby’s early life that involves laying baby awake on his (or her) chest for a few supervised minutes at a time to encourage him to raise his head and, in the process, strengthen his neck to help support his head.

“Tummy time!” has also become a TikTok trend that shows moms with infants doing the said developmental activity, which is ideal for babies who are at least three months old. More than just the neck, it is said to strengthen a baby’s shoulders and back as well.

So, what has “Tummy time!” got to do with fully grown adults who are suffering from back pain and tech neck?

Since “Tummy time!” has tremendous benefits for babies, experts have figured out that it can help adults, too, since it involves the same area — back, shoulders and neck.

“In adult tummy time, you lie on your stomach, prop yourself up with your forearms, and keep your neck aligned with your spine,” explained Ma. Elena Lourdes R. Tan, MD, from Makati Medical Center (MakatiMed). “This helps improve posture by promoting spinal extension and strengthening your back and neck muscles. It also relieves you of ‘tech neck’ or the strain you feel on your neck and shoulders from sitting hunched forward and staring down at a cell phone or computer.”

“Think of adult tummy time as the opposite of slouching and leaning forward while you sit for hours,” added the MakatiMed health expert.

Although lying on your belly may seem easy, adult tummy time isn’t for everyone, said Dr. Tan.

“If you have severe or chronic back pain, spinal stenosis, osteoporosis, or degenerative disc disease, skip adult tummy time until you get clearance from your physician. Certain health states, such as pregnant women, particularly those in their second and third trimesters, shouldn’t attempt it either, as do individuals who just underwent surgery may not be a target population for this exercise," the doctor added. 

How to do it

After getting the go signal from your physician, you can now start your adult tummy time but make sure you start slowly. Lie on your stomach on a sturdy surface, such as a mat, on the floor. Prop yourself up with your forearms. Keep your shoulders relaxed, and make sure your neck is aligned with your spine and your abdomen engaged.

Hold the position for a few minutes, rest, then repeat until you’re strong enough to go longer the next time.

Remember not to rush yourself. This isn’t a test of endurance. You should not pour it all in on your first or second attempt.

“Staying in adult tummy time position for 30 minutes or more may do more harm than good. You could develop neck and back pain, which are the very things you were trying to treat. Stop when you feel a strain and discomfort from the position,” Dr. Tan advised. 

No time for adult tummy time?

It’s a given: Not everyone can squeeze in enough time for adult tummy time right away. But although you have no time to spare for adult tummy time for now, you can still get its benefits through other positions that promote good posture and ease the aches and pains of your back and neck tech — without eating up too much of your precious time.

“Looking up at the ceiling relieves neck strain and realigns your head with your spine,” said Dr. Tan. “Try wall angels: Stand straight and lean your back against a wall, making sure your head, shoulders, and pelvis are touching the wall as well. With your arms stretched to your sides, slowly raise them up and down as you would when you’re doing snow angels.”

“The simplest thing anyone can do is to take walking breaks every one to two hours or when you start to feel stiffness or discomfort anywhere in the back while sitting behind a desk. This gets you out of that hunched position that’s responsible for your back and neck pain," the doctor added. 

RELATED: Working from home? How to avoid back pains, tech neck