Any new parent can tell you of the importance of tummy time for healthy spinal development. The evolution of the human spine is an incredible thing, but the ‘devolution’ of the spine that occurs in adults who spend too much time hunched in front of a computer is frightening. I’m here today to say it: adults need tummy time, too. And yoga can provide it!
At birth, humans have a single C-shaped curve, and it is only in the first few months of life that the first secondary curve of the cervical spine develops. Tummy time is an important way that babies develop the strength and ability to hold their heads up, and thus create the curve of the cervical spine. The next secondary curve of the lumbar spine develops as a child learns to creep and crawl.
Imagine your posture after you’ve been sitting in front of a computer for hours. You’re tired of sitting and your back is achy, so you slump back in your chair. But then you can’t see the screen very well so you find yourself leaning closer and closer. Your chin juts forward, the cervical and lumbar curves are reduced to the point where the spine more closely resembles a c-shape than the s-shape it should be in a healthy adult. Prolonged bouts of sitting in this manner may lead to a profound loss in strength in the core muscles of the body (think support system for the spine rather than “abs of steel”), resulting in a loss of the ability to access, much less maintain, the good posture we developed as active toddlers.
What to do?
Consider the humble backbend known as salabhasana, locust pose. Or as I’ve come to think of it lately, tummy time for grown-ups. I was recently watching a sweet little yogi who hadn’t yet learned to crawl, and the ease with which he lifted his head and his legs was delightful. How many of us as adults can find that same ease in this pose on the yoga mat?
For years, I avoided locust pose in my practice because it was so hard to lift my legs, arms, and upper body simultaneously. But as I know now, it was hard precisely because I avoided it (and needed it so badly). So I’ve been treating myself like a baby by doing daily tummy time and it’s working like a charm. My core muscles are stronger and the pose is getting easier. It’s gotten to the point where my body craves the simple, strengthening backbend that locust pose provides.
You can even practice a seated variation right in your chair to help reset your posture and re-energize your body and mind. It’s the antidote to sitting and slouching in front of a computer and it will remind you to breathe more deeply and sit up straighter!
The bad news: All the time you spend hunched in front of a computer may be detrimental to your health and may be contributing to the ‘devolution’ of your spine as depicted by our poor friend in the first image above.
The good news: You don’t need to squirm and cry through the recommended 10-20 minutes of daily tummy time that a baby does. Start small and keep it simple. Integrate a simple backbend into your day, become more aware of your posture when you’re sitting at your desk, take frequent breaks to get up, walk around, and get you out of your seated slump. There’s even an app for that – you can download software that will provide you with timed reminders to get up and stretch every so often.
It seems simple, but a minor change in your daily habits may hold great potential for better back health and comfort. At first it will seem hard, but there’s no need to be a baby about it: when you make time for tummy time, your back will most definitely thank you!