Is ‘adult tummy time' the secret to fighting tech neck? How it can ease neck and back pain
'Adult tummy time' is taking the internet by storm, with fans claiming the face-down position helps fix posture and fends off the modern-day menace known as tech neck.
The Post spoke with three physical therapists to find out if this trend is a back-saving breakthrough — or just another pain in the neck. Here's everything you need to know before hitting the ground.
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What is tech neck?
Turns out all that scrolling, typing and slouching comes at a cost.
'Tech neck is a term used to describe the neck pain, stiffness and discomfort that results from prolonged periods of looking down at electronic devices like smartphones, tablets or laptops,' said Caitlin Reid, clinical director at Spear Physical Therapy.
It's often the result of poor posture, when the head leans forward and the neck has to support its weight for an extended period of time, Reid explained.
And that's no small task.
'Ten pounds of weight is added to the cervical spine for every inch that the neck is tilted forward,' said Dr. James Higgins, a physical therapist and partner at Integrative Physical Therapy of NYC.
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He said more patients are coming into his practice with symptoms of tech neck, especially office workers.
While it's tough to pin down exactly how many Americans are affected, studies indicate that 73% of university students and 65% of people who work from home have neck or back pain.
'If left unaddressed, tech neck can lead to chronic neck pain, headaches, muscle imbalances, nerve compression and disc degeneration,' Reid warned.
What is 'adult tummy time'?
If you've ever spent time with a baby, you've probably seen this move in action.
''Tummy time' for infants is a critical activity that supports several key physical and cognitive milestones,' Reid said.
It helps strengthen neck, core and upper body muscles, prevents flat head syndrome and supports hand-eye coordination and motor skills, she explained.
6 'Tummy time' can help strengthen the neck, shoulders and back muscles.
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For adults, the move is all about counteracting poor posture.
''Adult tummy time' requires the participant to extend the neck and lower back, reversing the poor postural position of a flexed neck and lower back,' Higgins explained.
'The reversal decreases pain and provides relief to the neck and lower back joints.'
Does it actually work?
'As a physical therapist, I see value in this position because it helps counteract forward head and rounded posture by stretching the front of the body, improving spinal extension and strengthening the muscles that support the shoulders and neck,' said Dr. Morgan Severe, an orthopedic clinical specialist at the Hospital for Special Surgery at Naples Comprehensive Health.
Reid said even 10 minutes a day can help prevent tech neck — and ease the aches that come with it.
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''Tummy time' can relieve neck and lower back pain for patients who are suffering from postural syndromes, strain and cervical or lumbar disc displacement injuries such as herniations and protrusions,' Higgins added.
Proceed with caution
While 'adult tummy time' is a widely accessible move, it's not for everyone.
''Tummy time' would not be appropriate for individuals diagnosed with cervical or lumbar stenosis, spondylosis and osteoarthritis,' Higgins warned.
'In these cases, extension-based movements such as 'tummy time' would most likely exacerbate their symptoms,' he continued.
Reid said others should be cautious too, such as those with serious back or neck pain, recent abdominal or cardiac surgeries, severe breathing problems and women near the end of their pregnancy.
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'It's important that the position feels comfortable and doesn't cause pain, such as in the lower back,' Severe said. 'If it does, I recommend speaking with a licensed healthcare provider for modifications.'
'Tummy time' tips
To do the move, find a firm spot such as the floor or a yoga mat. Avoid soft surfaces like beds or couches.
'For proper positioning, lay face down on your elbows,' Higgins said. 'Make sure your elbows are positioned directly underneath your shoulders. Look straight ahead and relax your lower back.'
Begin with five to 10 minutes in the position.
Stop immediately if you experience sharp or shooting pain in your neck, shoulders or back, feel lightheaded, have difficulty breathing, notice numbness or tingling in your hands or arms or cannot maintain proper posture, Higgins said.
Don't want to get on the floor? You've got options
If you're not ready to hit the carpet, there are plenty of other moves you can try to tackle tech neck.
6 Strengthening neck, shoulder and back muscles is important for babies, seniors and everyone in between.
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'Commonly used strategies for addressing tech neck and poor posture include strengthening of the postural muscles in the neck, shoulders and upper back as well as stretching of the tight muscles in the shoulders, chest and back of neck caused by poor posture,' Reid shared.
Think neck and shoulder rolls, arm circles, wall push-ups and yoga poses like downward dog or cat-cow.
Higgins agreed.
'When we slouch our shoulders forward, our neck will tilt forward as well,' he said. 'Through strengthening our upper back/scapular muscles, we keep our shoulders retracted and, in return, our neck stays in a neutral, pain-free position.'
The most important part of all is simple — move.
'Ultimately, our bodies aren't designed to stay in one position for too long,' Severe said.
'Frequent movement breaks and posture changes throughout the day, alongside an active lifestyle, are key to long-term musculoskeletal health.'
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