Lying Low: The Endo-Friendly Case for Adult Tummy Time
it's not just for babies anymore
The other day, I casually asked my Gen Z coworkers if they’d seen the articles floating around about adult tummy time. You know, the ones that recommend grown adults lie on their stomachs to improve posture, core strength, and reduce screen-time slouching. They stared at me blankly. Not a single one had heard of it.
That’s when it hit me: it’s just my algorithm. Because I’m older. And probably because I clicked on one video about pelvic floor health while lying flat on my heating pad last week.
But the joke’s on them because adult tummy time is actually not the worst idea.
As someone living with endometriosis, I’ve spent more time than I’d like to admit horizontal—either in pain, in recovery, or just trying to get through a flare. And while I’d love to say I’m always gracefully stretching or deep breathing through it, the truth is: sometimes I’m just lying there, wondering how my organs can feel this inflamed and still be legally inside me.
Enter: tummy time. Not in the baby-on-a-blanket sense, but in the “maybe this will help my tight hips, compressed lower back, and slightly unhinged nervous system” sense.
Here’s why I’m leaning into it (literally):
It decompresses my lower spine when my pelvic area is flaring.
It forces me to get off my phone.
It’s a low-pressure way to reconnect with my body when movement feels hard.
If you’re like me—navigating an invisible illness that can make even the gentlest yoga feel like running a marathon—consider giving tummy time a try. Toss a pillow under your chest, queue up a playlist, and just be. No pressure to be productive. No need to “work out.” Just 5-10 minutes of grounding on your own terms.
From Flare to Floor: A Gentle Guide to Adult Tummy Time
Set the vibe.
You don’t need a fancy mat—just a yoga mat, rug, or blanket. Bonus points for candles, a heat pack nearby, or your comfort show playing in the background.
Get comfy.
Lie on your stomach with your arms folded under your head or a pillow under your chest. Legs can be straight or slightly bent out to the sides like a sleepy starfish. You do you.
Start small.
Aim for 3–5 minutes at first. Set a timer if you tend to lose track of time (or fall asleep—no judgment). Work your way up if it feels good.
Breathe into it.
Deep belly breaths can help your nervous system downshift. Try to notice where you’re holding tension and soften into the surface beneath you.
Modify as needed.
If full tummy time doesn’t work for your body (especially during a flare), try lying on your side or using more props. There’s no wrong way to rest.
End with a gentle stretch or nothing at all.
This isn’t a workout. This is you time. If you feel up to it, push back into child’s pose or stretch your hips a little. If not, consider it a win anyway.
Also: if your algorithm is serving you the same content, you’re not alone. And if it’s not… give it a few years.
