Back Pain from Slouching? Try ‘Adult Tummy Time’ for Relief

Our necks and backs have undoubtedly been at odds with extended screen usage and long desk hours. Experts offer their opinions on the potential benefits of the popular “adult tummy time.”

What does your typical day consist of? Do you brush your teeth, scroll, get ready for work, commute, work, and then scroll some more? Ultimately, those reels are just waiting to be seen. The majority of us are guilty as accused, so you’re not alone. Except for sleep hours, spending all of your time bent over screens has become the new normal.

Both phone addiction and doomscrolling are real. What was before a sinful pleasure is now a risk to one’s job. We see social media managers and people with desk jobs. Everyone seems to be best buddies with back pain, neck discomfort, and spondylitis (ride or die much?). You can rely on them to never abandon you.

What should we do, then, if we find ourselves stranded like a hanging screen? Make a fresh start. It’s time to get to the newborn stage, which is ground zero. What do you say? Babies are frequently advised to spend some time on their stomachs. With their hands on the bed or mat, they lie flat on their stomachs. It is believed to support a baby’s growth, development, and posture. Who said adults couldn’t give it a try, though?

It has a term on the internet that is gaining popularity. This is “adult tummy time,” an opportunity to improve your posture and attempt to repair some of the harm that scrolling and displays have inflicted. No, the Internet says so, and experts have a lot to say as well.

Returning to tummy time

Let’s start by defining tummy time.

It may seem like it’s time for a meal, but it’s actually for your back. For babies’ healthy growth and development, it is advised. As the name suggests, it entails placing the infant on their stomach. It is meant to assist infants in gradually gaining control over their muscles. It’s difficult to be an adult, and it’s even more difficult to be healthy as an adult.

I’m here to screen zombies now. Numerous studies demonstrate how “tech neck” is allegedly becoming a more common health issue among children. Simply said, tech neck refers to maintaining a forward-leaning neck position. Our neck, spine, and upper back muscles become quite tight as a result, which impairs neck movement and creates pain.

Experts agree that adult tummy time is a good way to try to repair some of the damage caused by screens.

For people with posture problems, tech neck, back discomfort, or cervical spine pain, the answer is definitely yes. Dr. Vandana Kumari, PT, Physiotherapy, tells India Today that lying on your stomach can help prevent the hunching posture by strengthening your back muscles and stretching your chest and belly.

She goes on to say that we must hold our heads up against gravity in this position. This may enhance the spine’s natural bend and strengthen the muscles in our necks from the back.

People who spend a lot of time online undoubtedly have rounded shoulders, weak postural muscles, and other pain concerns.

During the time it takes to read on the computer, we can relax our spine and awaken the muscles that keep us from sitting by simply lying on our stomach. Spondylitis can also be managed by strengthening the back and neck muscles, extending the hip flexors, and enhancing posture, according to Dr. Amith, Head of Physiotherapy at SDM College of Naturopathy and Yogic Sciences.

Although the advantages of adult tummy time are well established, the issue remains: to what extent may this position be beneficial? Is there anything it can do other than unhunch?

One thing is certain, experts agree: this works. For those with tight backs who find it difficult to exercise to relieve pain, it might be the most effective option. This posture may be beneficial for obese persons who have back problems and are frequently unable to exercise.

Dr. Saswata Chatterjee, a gastroenterologist at CMRI in Kolkata, agreed with the advantages of adult tummy time and explained its significance beyond its potential as a calming pose: “It helps in digestion because it puts a lot of pressure on our tummy, especially when a person breathes in air.” Assuming this position can also help people who have some degree of constipation or bloating.

How to approach tummy time as an adult

• To avoid getting wounded, look for a soft surface.
• Place your chin on the surface after flipping onto your belly.
• Begin modestly. Set a brief goal and progressively extend it. A suitable start time is five to ten minutes. Please scroll later.
• In the long term, back extensions and a mild head lift can be beneficial.

It’s critical to realize that adult tummy time is not a panacea. Consider it more of a low-effort method of relieving your strained shoulders. There are other options available. It simply enhances the others.

Read More: Mibot EV: Japan’s Popular Single-Seater EV Under ₹6 Lakh