Smartphones: Friend or Foe?

Tricia Hayton, Registered Physiotherapist
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Smartphones make our lives much easier.   From communication to working from home to entertaining kids in the waiting room, we can no longer get a long without them.     However, like most things if they are used too much or improperly injuries can happen.   If we take away distracted driving and texting and walking, most injuries from smartphone use are due to repetitive strain injuries.   These injuries typically slowly increase over time due to overuse of small muscles or poor postures.    On our social media this week, we have discussed some of the most common injuries associated with handheld devices.  These injuries include Tech Neck, DeQuervain’s Syndrome (tendinosis of the thumb) and Carpal Tunnel Syndrome.  

Treatment of these injuries can often be slow and long, as most people are not able to completely stop using their devices.  Thus, rest and healing can be delayed.    The muscles of the hand are small with long tendons.  This anatomy can create slower healing than the bigger muscles of the leg or upper arm.   This means that prevention is key.   But what can be done?

1. Reduce time. I know that sounds difficult, but it can be done.   Use a desktop and full keyboard whenever possible.  Even a laptop is less stressful on your hands than a handheld device. 
2. Break the habit.  This is part of reducing time.  If you find yourself checking social media for the third time in an hour, it may be time for a break.
3. Lift it up.   Hold your device higher.   This reduces the amount that your neck must bend.   Always holding your device in your lap creates a lot of stress on the neck.  Ideally, hold it at chest level, or even higher.
4. Roll the neck.   You can look down two ways.   The first is letting your chin jut out making most of the work come from the upper back and lower neck.   This is very stressful for the muscles of the neck.   When looking at your device, think about bringing your chin to your throat or Adam’s apple, this will curl the upper spine and stretch the back of the neck.   Try it and feel the difference.  It is a current adage that should become as important as “lift with the knees.”
5. Put it down.   Whenever possible, place your device on a table or a desk.   Not only does this reduce wrist stress from holding it, but you can then use both hands and all your fingers for typing.
6. Avoid the thumb scroll.  Commonly, smartphone users will use the thumb of their dominant hand to scroll through their screen.   This is very difficult for the thumb and can add up over time.   Think about it, the strength of our thumbs is for gripping.  This motion is very different than most other demands on the thumb.  Instead, hold the device in both hands and use the index finger to scroll.  
7. Talk and listen.  When possible, use a talk to text command to avoid typing and sweeping.  A blue tooth connection prevents the urge to hold the phone between your shoulder and ear, preventing neck cramping and injury.

If you do notice pain and swelling in your hands, heat and slow motions through range can help restore blood flow and reduce pain.  If the problem persists, see your physiotherapist.  We are here to help.