Most of us can’t imagine life without our smartphones or mobile devices. However, as physiotherapists see on a regular basis, they have also introduced a new range of ailments, sometimes referred to as i-injuries, tech neck and texting thumb….smartphones can be very damaging to our health and can result in a variety of musculoskeletal and neurological injuries.
5 Top Conditions caused by Mobile Devices
- Headache
- Neck pain
- Shoulder pain
- Cellphone Elbow
- Texting Thumb
Symptoms that you may be using your phone incorrectly or too much are headache, numbness or tingling in the arms and hands, eye strain, neck, back, shoulder, elbow, hand or wrist and thumb pain. Is this you? If so, YOUR PHONE may be the cause of those mysterious aches and pains that you may be experiencing. Recent studies show that the average smartphone user is on their phone for over 4 HOURS per day!
TIPS TO REDUCE YOUR MOBILE DEVICE INJURIES
1. Don’t hold your phone in one hand; put it down on a hard surface if you’re texting, or hold the phone in one hand and text with the other, instead of using only one hand.
2. Use the pad of your thumb instead of the tip to avoid awkward positioning of the thumb which can lead to potential injury.
3. Relax your wrists and keep them as straight as possible. Minimize the strain on your wrists, fingers and thumbs by using a neutral grip when holding your device.
4. Watch your posture! Try to maintain the phone at your chest, chin or eye level keep your neck and low back in a straight line. If your phone is below eye level, look down with your eyes rather than your neck.
5. Switch between using your thumbs and other fingers to type on your device.
6. Don’t cradle the phone between your ear and shoulder.
7. Use a protective case that reduces the need for grip strength when holding your device. Try using a hands-free headset or portable keyboard.
8. Limit the amount of time you spend on the phone to 20-minute sessions. Take breaks in between use.
9. Implement the 20-20-20 Rule to give your eyes a break. For every 20 minutes of screen time, take 20 seconds to look 20 feet ahead.
10. Stretch your neck, shoulders, wrist and fingers regularly….
Need some help? Call your physiotherapist today to get your mobile injury on the right track.
Services Offered:
Acupuncture
Dry Needling
Intramuscular Stimulation (IMS)
Physiotherapy
Virtual Physiotherapy
Related Conditions:
Neck + Cervical Spine
Shoulder + Rotator Cuff
