The TikTok trend known as “tummy time” for babies may also benefit adults struggling with back pain or “tech neck,” doctors at Makati Medical Center say.
Tummy time involves placing a baby on their stomach while awake for short, supervised periods, which helps strengthen the neck, shoulders, and back. Doctors say a similar approach can improve posture and relieve muscle strain in adults.
“In adult tummy time, you lie on your stomach, prop yourself up with your forearms, and keep your neck aligned with your spine,” said Dr. Ma. Elena Lourdes R. Tan of MakatiMed. “This helps strengthen back and neck muscles and counteracts the strain caused by sitting hunched over a phone or computer.”
Dr. Tan cautioned that adult tummy time is not suitable for everyone. People with severe or chronic back pain, spinal stenosis, osteoporosis, degenerative disc disease, recent surgery, or those in the later stages of pregnancy should consult a physician before attempting the exercise.
For those cleared to try it, doctors recommend lying on a firm surface, keeping shoulders relaxed, and maintaining neck alignment. The position should be held for a few minutes at a time, with rest periods in between.
“Staying in the position for 30 minutes or more may cause neck and back pain, which defeats the purpose of the exercise,” Dr. Tan said.
For people unable to do tummy time, alternative exercises can help relieve strain. Looking up at the ceiling, performing wall angels, and taking short walking breaks every one to two hours can promote posture and reduce discomfort.
Dr. Tan emphasized that the goal is to relieve tension and strengthen muscles rather than test endurance.
