Woman with neck pain
Woman with neck pain illustrating the tech neck effect. Pexels

If your neck feels stiff, sore, or constantly tense, especially after hours hunched over a screen, you're not alone.

'Tech neck,' the modern malaise caused by poor posture during prolonged screen use, is affecting more people than ever. However, the solution, experts say, may be surprisingly simple and doesn't require expensive equipment or a trip to the physio.

Physical therapists now recommend a daily dose of 'adult tummy time'—a short, floor-based posture reset inspired by an exercise used for babies. According to several health professionals, just 10 minutes a day of this position could help relieve the nagging aches and tension caused by excessive screen time.

The idea borrows from a familiar childhood practice: infants are placed on their stomachs for brief periods to strengthen their neck, back, and shoulder muscles—a technique known as tummy time. Health professionals argue that adults can benefit in much the same way.

According to Dr Morgan Severe, quoted in the New York Post, lying on your stomach while propped up on your elbows '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.'

Reversing the Curve

Tech neck develops when the natural curve of the cervical spine is lost or flattened due to the forward-leaning posture commonly adopted when scrolling, typing, or watching screens. Over time, this positioning puts extra pressure on the neck and shoulders, leading to tightness, headaches, reduced mobility, and even disc issues.

Adult tummy time works by passively restoring that lost curvature, allowing gravity and proper positioning to encourage spinal decompression and muscular relaxation.

It also has the benefit of being a low-impact, easily accessible remedy that can be done almost anywhere, whether on a yoga mat at home or during a midday break at the office.

How to Do It

You don't need any special equipment to get started. Just follow these steps:

  1. Lie face down on the floor, ideally on a soft mat or towel.
  2. Prop yourself up on your forearms, elbows directly under your shoulders.
  3. Keep your neck in a neutral position—avoid tilting your head back.
  4. Breathe deeply and hold the pose for up to 10 minutes.
    (Tip: Start with 2–3 minutes and gradually build up.)

A 21st-Century Problem

According to recent data, the average adult now spends over seven hours a day looking at screens, much of it in a slouched or forward-leaning position. Unsurprisingly, chiropractors and physiotherapists report an increasing number of clients presenting with posture-related complaints, especially among young professionals and remote workers.

While exercises like yoga and Pilates are known to support spinal health, therapists say the key is simplicity: Don't underestimate the power of a few minutes lying on your belly each day. It can make a world of difference over time.

So, next time you reach for your phone or lean into your laptop, take a moment to think about your posture and consider adding a bit of tummy time to your routine. Your neck may thank you.

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