In many ways, technology has changed our lives for the better, but it can also prove too much of a good thing. According to one recent global survey, about 70 percent of internet users had increased smartphone usage due to Covid-19 lockdowns. The time we spend on phones jumped 17.7 percent in 2020, and it’s only increased since.
While we certainly enjoy the benefits of our devices, many people have no idea that their mobile device could be the culprit behind many of their body aches.
Pain game
Using your smartphone too much can damage the whole package, from your bones and muscles into your joints. A few specific areas are particularly susceptible to stress from these activities.
Texting, scrolling and talking
“Repetitive texting and swiping places a significant strain on your hands,” says Dr. John G. Westkaemper, an orthopedic surgeon in Texas.
Pain at the base of the thumb is one of the most common signs of phone overuse. “The thumb joint has a great potential for movement,” Westkaemper says. “However, a constant swiping motion can lead to inflammation and pain.”
Meanwhile, he adds, “Holding a phone in an awkward position for a prolonged period can irritate the wrist and forearm tendons and may contribute to painful tendonitis.” You may be exacerbating strain here both during texting and talking on the phone. For instance, when you grasp your device for long periods, that flexing motion can affect the ulnar nerve — your funny bone — at the end of your elbow, which can cause numbness and tingling in the ring and/or small fingers.
Westkaemper recommends using Bluetooth headphones or placing your phone on a surface on speaker as much as possible, to avoid holding your phone in an awkward position.
Power in posture
New York-based chiropractor Karen Erickson says many folks exhibit poor posture when using their devices, which can lead to a whole host of issues.
One common pose: You might round your upper and lower back to look down at your phone without realizing it. This position places the head, neck and spine at an unnatural angle and could contribute to the reversal of the normal curve in the neck.
“Poor posture puts stress on the vertebrae and the discs, which can cause pain and headaches,” Erickson says. She stresses the importance of “phone ergonomics,” which she calls an ongoing commitment to proper posture when using a smartphone.
“Good posture is not just a temporary measure, but something we need to be constantly mindful of,” she says. “It’s easy to forget, and you may have to reposition and correct your posture several times an hour until it becomes a habit, but if you make these changes part of your lifestyle, your pain may clear up.”
Erickson also suggests:
- Instead of looking down, hold your phone up at eye level.
- Frequently stretch your arms, hands, neck and shoulders.
- Use both hands to hold your phone or switch hands frequently.
- Use voice dictation, speaker or earbuds to free up your hands.
Calling for help
If you’re experiencing pain, stiffness or soreness at sites frequently compromised by smartphone use, there are some noninvasive options you could try at home:
- Rub topical anti-inflammatory medication on the bothered area.
- Apply heat in the morning to limber up stiff joints and ice in the evening to quell inflammation.
- Ask a medical professional about the right over-the-counter anti-inflammatory medicine.
- Massage the irritated area.
- Limit phone usage.
If these remedies don’t help after two to four weeks, seek medical attention from a primary care doctor, orthopedist or a chiropractor, depending on the location and severity of your pain or injury.
“If your life is being significantly affected or the pain is unbearable, it’s always a good idea to consult a doctor,” Westkaemper says.
Your doctor will physically examine you and may take X-rays to determine the best course of treatment. Depending on your diagnosis, your doctor might recommend physical therapy or give you a steroid injection to help with your pain. Most of all, they’ll probably encourage you to change up your phone hygiene.
“Limiting your device time is not only good for your mental health, but it may prevent or lessen physical discomfort or injuries as well,” Westkaemper says. He recommends installing a time tracker or screen time app to become aware of how many hours per day you use specific apps, as well as switching to a desktop computer to give the thumb a break.
“Cell phones are ubiquitous, and we are so used to them that sometimes people forget they actually have the option to utilize a computer,” he says.