Smartphones have become part of everyday life, from checking messages in the morning and working to scrolling through social media and using your phone before bed. Although using a smartphone may not seem physically demanding, looking down at a screen for long periods and repeatedly using your fingers and wrists can contribute to discomfort or pain in the neck, shoulders, upper back, and wrists.<\/p>\n\n\n\n
Research has found an association between excessive smartphone use and an increased risk of neck pain. Repetitive movements involved in handheld device use may also place additional strain on the thumb, hand, and wrist.<\/p>\n\n\n\n
When using a smartphone, many people hold the device around chest or waist level and look down at the screen. When the head remains tilted forward for a prolonged period, the muscles around the neck and upper back have to keep working to support the head.<\/p>\n\n\n\n
Biomechanical reviews have found that smartphone use can increase head flexion and muscle activity around the neck and upper back. The issue is therefore not simply looking down, but remaining in the same position for too long without changing posture or moving.<\/p>\n\n\n\n
Typing messages, scrolling, tapping the screen, and repeatedly using the same hand involve movements that may occur hundreds of times throughout the day.<\/p>\n\n\n\n
If the wrist remains bent or twisted for prolonged periods, this may increase the load on the muscles and tendons of the hand and wrist. If you begin to notice fatigue, tightness, or wrist pain after extended smartphone use, it may be a sign that you need to reduce repetitive movements and change the way you hold or use your phone.<\/p>\n\n\n\n
You do not need to stop using your smartphone completely. A few simple changes may help reduce unnecessary strain:<\/p>\n\n\n\n