As mobile device usage soars across Thailand, millions are experiencing the stiff, aching discomfort known as “tech neck”: pain and tightness in the neck and upper back caused by prolonged hunching over screens. Recent research and expert insights highlight that the cause is not the posture itself, but the number of hours spent in that position—and new evidence-based exercise routines offer hope for relief to digital natives and office workers alike (NYTimes, 2025).
For Thai readers—whether hunched over Line chats, surfing Instagram, gaming, or toiling at virtual meetings—tech neck is quickly becoming one of the country’s most common non-injury musculoskeletal complaints. As highlighted in recent local studies, almost half (46%) of frequent smartphone users in one study experienced neck disorders in the past year (PMC9760021). The syndrome is even more pronounced among young Thais: a 2025 review found that 69% of children and adolescents reported text neck symptoms, fueled by hours of study and play on digital gadgets (PMC11856789).
But what exactly is tech neck, and why should Thais worry? The problem arises as more people spend extended hours with their heads and necks flexed forward, increasing stress on spinal tissues. “The important thing about posture is it’s not such a binary good and bad,” a Boulder-based physical therapist told the New York Times. Our bodies can adapt to many positions, “but few of them are ideal to hold for long periods of time.”
Pain specialists use a vivid analogy: try to hold your thumb stretched far out from your hand for eight hours—a challenging feat most wouldn’t attempt. Yet, mobile device users are essentially holding their necks in a similarly strained position day after day, which can lead to persistent pain, tension headaches, and even early spinal changes (Healthline, 2025).
What can be done about this growing issue, so prevalent among Thailand’s students and workforce? New advice from global experts and physical therapists recommends a dual approach: adjust your digital habits, and introduce targeted stretching and strengthening exercises into daily routines. Crucially, most of the recommended exercises can be performed right at your desk—an important consideration for Thais working in busy offices or studying in compact home spaces.
The latest evidence-based routine, highlighted by the New York Times and assembled with input from physical therapists and university professors in the United States, combines gentle stretches with strengthening work:
Chin Tucks: Sit tall and gently pull the chin backward (as if making a double chin), holding for two to three seconds. This stretch targets the area at the base of the skull, the very spot where tech neck often starts.
Upper Trap Stretch: Sit or stand tall, tilting one ear toward the same-side shoulder (or armpit), while gently pressing or anchoring the opposite hand down. Hold for up to a minute to release tense fibers along the neck and shoulders.
Neck Rotation with Resistance: Place fingers at the side of your head and rotate your neck into gentle resistance, improving strength and mobility.
Strengthening for Mid-back: With or without weights, hinge forward and perform rowing motions, focusing on slow, controlled movements that build supportive muscles along the spine.
Leading Thai physiotherapists have started integrating similar exercise protocols, emphasizing the importance of frequent “movement breaks” during study and work sessions. The impact is significant not just in relieving pain, but in preventing future disability. As noted by Bangkok-based specialists, early intervention during adolescence—when device use is high—may prevent chronic pain patterns in adulthood (ScienceDirect, 2023).
However, experts caution that exercise alone is not a magic bullet. “Workplace ergonomics must go hand in hand with self-management,” said an official from a leading Thai hospital’s occupational health department. Good posture is achievable for most, if workstations and device habits are adapted: screens should be at eye level, chairs should support a neutral pelvis (not overly arched or slouched), and dedicated “tech breaks” should become a routine part of study or work.
Culturally, Thais have long been accustomed to close-contact socialization, with community ties reinforced through shared meals, religious rituals, and hands-on activities. But the Covid-19 pandemic, followed by a digital boom in education and commerce, has shifted much of daily interaction online. The result: more Thais than ever are glued to their screens, intensifying risks for neck and upper back pain and prompting a national conversation about digital health.
These trends echo similar findings globally; studies from other Asian countries report comparable or higher rates of tech neck among urban youth and professionals. Yet, in Thailand, unique social and economic factors—including high mobile penetration rates, after-hours homework loads, and a culture of politeness that often prevents office workers from asking for ergonomic changes—may present particular risk.
Looking to the future, as e-sports, online education, and remote work settle into the mainstream, the tech neck epidemic is expected to worsen unless rapid interventions are embraced. Some urban schools are already piloting “movement bell” programs, where alarms remind students to stretch every 30 minutes. Leading medical universities are updating curricula to teach digital posture awareness, and occupational health services are being offered in major government offices and corporate towers.
Meanwhile, Thai physical therapists and wellness coaches are popularizing traditional practices—like yoga, “ram wong” dance, and even modified “wai” somatic stretches—for easing daily postural strain. Such culturally rooted approaches, paired with evidence-based exercise protocols, promise a more holistic path to relief.
So, what can Thai readers do today to protect themselves and their families? Practical steps include:
- Arrange your screen and chair so your eyes are level with the top of your monitor.
- Incorporate the recommended stretches—and others, like gentle Thai dance movements—into work or study breaks.
- Set your phone or computer to remind you to move every half hour.
- Enlist family or colleagues to join mini workout sessions (even 2-3 minutes at a time counts).
- Seek professional ergonomic advice or visit a physical therapist, especially if you experience ongoing pain.
Simple daily actions—combined with Thailand’s community spirit—may help the nation stay healthy and productive as the digital revolution continues.
For more in-depth explanations and visual guides, see the New York Times’ illustrated article on tech neck exercises (NYTimes, 2025), or consult with physical therapy professionals at local health centers.
Sources:
- 7 Exercises to Relieve ‘Tech Neck’ (NYTimes, 2025)
- Prevalence of text neck posture, smartphone addiction, and its relation to neck disorders (PMC, 2022)
- Physiotherapy in Text Neck Syndrome: A Scoping Review of Current Evidence (PMC, 2025)
- Self-Management Exercises Intervention on Text Neck Syndrome (ScienceDirect, 2023)
- How to Prevent Tech Neck and Fix Your Posture For Good (MSN, 2024)
- Tech Neck: Signs, Causes, and Prevention (Healthline, 2025)