#Posture

Across Thailand’s bustling cities and quiet provinces alike, a silent health crisis unfolds every day. Office workers in Bangkok’s glass towers hunch over keyboards. Students in Chiang Mai dormitories scroll endlessly through social media. Street food vendors check orders on their phones between customers. All share a common enemy: the persistent ache that radiates from neck to shoulders, the stiffness that follows them home each evening.

This phenomenon, dubbed “tech neck” by health professionals, affects millions of Thais who spend countless hours gazing downward at digital screens. But emerging research suggests a surprisingly simple solution lies within reach—just four targeted exercises that can be performed anywhere, anytime.

A short, regular programme of targeted neck and shoulder strengthening exercises can reduce the stiffness, pain and postural strain commonly called “tech neck,” according to rehabilitation experts and recent scientific reviews. Practical moves such as prone Y–T–W raises, assisted wall angels, raised neck repetitions and loaded shoulder shrugs aim to rebuild the local muscle support that holds the head over the spine, providing longer-lasting relief than stretching or intermittent breaks alone (These four neck and shoulder strengthening exercises are the answer to alleviating tech neck).

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).

New research highlights that everyday walking mistakes—often unnoticed by most people—can quietly contribute to premature aging of the body, according to a leading fitness expert. While walking remains one of the safest, most accessible forms of exercise with well-documented health benefits, the latest findings underscore that poor mechanics can undermine its positive effects and even accelerate physical decline, especially among Thai adults who view brisk walks as a cornerstone of healthy living (Eat This, Not That!).

Thai readers searching for new hope in the battle against recurrent low back pain may be encouraged by a recent international study validating the Canali Postural Method (CPM), a personalized exercise technique backed by solid science. A collaborative team from Italy’s National Research Council and Temple University in the US published their findings in the respected journal Healthcare, demonstrating that CPM offers significantly greater pain relief and functional recovery than conventional exercise programs for people with non-specific low back pain—a condition that remains a leading cause of disability both globally and in Thailand.