Mobile phones are an indelible part of our lives. We use them for communication, information, entertainment, and even to perform everyday tasks like grocery shopping and navigation. While these devices offer numerous benefits, excessive use can have damaging effects on our physical health. This article looks at some physical problems associated with mobile phone use and discusses strategies, such as using phone gear, to mitigate these issues.
Finger, Thumb, and Wrist Pain
Excessive texting and typing on mobile devices can lead to repetitive strain injuries in many parts of the hands. These conditions can result from the repetitive and forceful movements required when using touchscreens or from holding mobile phones in awkward positions for extended periods. Some of the common thumb and finger problems include tendonitis, carpal tunnel syndrome, and trigger finger.
Trigger finger refers to when a finger gets stuck in a bent, ‘pulling the trigger’ position due to inflammation of the tendon sheath. It can make typing on a touchscreen uncomfortable and hinder fine motor skills. Tendonitis is another condition characterized by the inflammation of tendons in the fingers and thumbs. The swollen tendons can make simple tasks, such as gripping objects or using your phone, extremely painful.
Another problem that can be linked to mobile phone use is carpal tunnel syndrome. Although it is not exclusive to mobile phone use, repetitive or extended typing on a smartphone can contribute to this condition. Carpal tunnel syndrome occurs when the median nerve running through the wrist becomes compressed. This can lead to symptoms like wrist pain, tingling, and numbness in the hand.
Solutions:
Ergonomic typing may be able to help alleviate the strain on your fingers and wrists caused by excessive mobile phone use. Try to use both thumbs evenly when typing on your touchscreen device. Avoid excessive force and try to maintain a relaxed hand position. A well-designed phone grip can provide support and ensure that your hand and wrist are in a neutral and comfortable position while you are texting.
Eye Strain and Headaches
Eye strain, sometimes also called computer vision syndrome, can result from the prolonged use of mobile phones and other digital screens. It manifests as a range of uncomfortable symptoms, including dry eyes, eye fatigue, blurred vision, and headaches. Dry eyes are the most common complaint among smartphone users, as staring at screens for long periods can reduce blinking and lead to decreased moisture in the eyes.
Eye strain occurs due to excessive blue light emitted by smartphone screens and the constant focusing and refocusing required when looking at small text on a screen. Too much eye strain can lead to temporary blurry vision, making it difficult to focus on objects at varying distances. It can also lead to tension headaches, characterized by discomfort and pain in the forehead, temples, or the back of the head.
Solutions:
To reduce eye strain associated with mobile phone use, follow the 20-20-20 rule: After 20 minutes of phone use, take a 20-second break and look at something 20 feet away. This brief pause helps relax your eye muscles. Additionally, adjusting the brightness, contrast, and text size settings on your phone can help create a comfortable reading environment.
To reduce exposure to blue light, consider using blue light-filtering glasses or installing a screen protector that blocks harmful blue light. Some mobile phones will also have a built-in blue light filter feature or night mode that can be activated to reduce the blue light emitted from the screen.
Text Neck and Poor Posture
Text neck is a term used to describe the strain and discomfort that result from consistently hunching over a mobile phone. This unnatural posture places excessive stress on the neck and spine. Constantly craning the neck forward to look at your phone can cause tension and tightness in the neck and shoulder muscles. This discomfort can range from slight to severe and may lead to chronic pain if left unaddressed.
Furthermore, prolonged poor posture can contribute to spinal misalignment, which may affect the curvature of the spine over time. This can lead to persistent back pain and an increased risk of developing musculoskeletal issues like herniated discs in the long run. In extreme cases, slouching while using a mobile phone can compress the chest, reducing lung capacity. Over time, this can impact breathing and overall respiratory health.
Solutions:
The easiest way to avoid neck and posture issues is to maintain good posture while using your mobile phone. Elevate your phone to eye level so that you can look at it without bending your neck. This reduces the strain on your neck and helps maintain a neutral spine position. Consider using ergonomic accessories like phone stands or holders that allow you to position your device at a comfortable viewing angle.
Final Tips
Ultimately, the best defense against the negative effects of excessive mobile phone use on your health is moderation and self-control. If you find yourself engaged in extensive texting or typing, take regular breaks to rest your fingers and hands. Set a timer to remind yourself to take breaks from your phone. During these breaks, look at distant objects to rest your eyes and stretch your neck, shoulders, and upper back to relieve tension.
By being mindful of your mobile phone use and implementing these good habits, you can enjoy the benefits of technology while safeguarding your physical health.