If you’ve spent any time on Mom-Tok lately, you’ve definitely seen tummy time—the essential daily ritual where infants lay on their bellies to build muscle. But what if we told you that this nursery staple is actually the secret to fixing your “WFH back”? Experts are now suggesting that adults can benefit from a similar practice to combat the literal weight of modern life. We sat down with Ma. Elena Lourdes R. Tan, MD, from Makati Medical Center (MakatiMed), to break down why you might want to start spending some quality time on the floor.
Adult tummy time isn’t just about lying face-down on your bed; it is a deliberate exercise in spinal health. Dr. Tan explains that the technique involves lying on your stomach on a sturdy surface, propping yourself up with your forearms, and keeping your neck carefully aligned with your spine. This position promotes better posture by encouraging spinal extension and strengthening the back and neck muscles. More importantly, it serves as a direct antidote to “tech neck”—that chronic strain on your shoulders and neck caused by hours of hunching over smartphones and laptops.
However, before you dive onto the yoga mat, it is important to check if your body is ready for the shift. Dr. Tan warns that adult tummy time isn’t for everyone. If you suffer from severe or chronic back pain, spinal stenosis, osteoporosis, or degenerative disc disease, you should skip the practice until you get clearance from a physician. Pregnant women, particularly those in their second and third trimesters, should also avoid it, as should individuals who have recently undergone surgery.
Once you have the green light from your doctor, the key is to start slowly on a firm surface like a mat rather than a soft mattress. As you prop yourself up on your forearms, focus on keeping your shoulders relaxed and your abdomen engaged. While it might feel like a simple stretch, it isn’t a test of endurance. Dr. Tan warns that staying in this position for 30 minutes or more may do more harm than good, potentially leading to the very neck and back pain you were trying to treat. The best approach is to hold the position for a few minutes, rest, and stop the moment you feel discomfort.
For those who don’t have the time or space for floor exercises, Dr. Tan suggests a few easy alternatives that can be done anywhere. Simply looking up at the ceiling can help relieve neck strain and realign your head with your spine. You can also try “wall angels” by standing against a flat surface and moving your arms in a slow arc, ensuring your head, shoulders, and pelvis stay in contact with the wall. Ultimately, the simplest remedy is to take a walking break every hour or two. Getting out of your desk chair frequently is the most effective way to break the hunched posture responsible for most modern back pain.
