Like a laptop, desktop or a tablet, the smartphone is another device causing an ergonomic nightmare around the world. If you are a compulsive texter, social media fanatic, or use your phone as a mobile office, you know what we’re talking about.
More than half of mobile phones in the US are smartphones and that number is only increasing. These days, phones are more than just for phone calls. We use our phones to check emails, text, post updates on Facebook, find directions, check a restaurant review, play games, and even watch movies.
Increased smartphone use has many negative ergonomic implications.
With your smartphone becoming a permanent extension of your arm, you’ve likely started to develop a crick in your neck. Chiropractor and physician, Dr. Dean Fishman, calls this Text Neck. As well, Blackberry Thumb was coined for the pain at the base of your thumb muscle.
Your shoulders may hurt because they are curved inward and your back hurts from your bent neck putting pressure on your spine.
How can you reduce these problems?
- Limit continuous smartphone use to 15 min and then take a break.
- Avoid using smartphones for long email and text conversations.
- Bring your phone to your eyes, not your eyes to your phone.
- Keep your back straight and supported.
- Alternate between using fingers and thumb.
- Use typing short forms to limit the amount of typing required on your smartphone.
- Try to keep your wrist neutral or straight while holding your device.
- Do not round up or curve your shoulders in while using your phone.
- Stretch your fingers: form a tight fist, open your hand fully, and repeat.
- Use hands-free devices whenever possible.
Do you have any tricks to avoid “text neck” or “blackberry thumb?” Comment below!
