Tips on Combating the Physical Toll of Smartphones

The Physical Toll of Smartphones

Technology has undoubtedly brought positive changes to our current day lives, but it also has a downside. During the Covid-19 lockdowns, smartphone usage skyrocketed, with approximately 70 percent of internet users reporting increased screen time. This surge has continued even after the pandemic with continued advancement of smartphone capabilities and apps. Despite the convenience of our devices, many are unaware that excessive smartphone use can lead to various body aches and pains. Dr. Deryk Harting, a chiropractor at one of the highest rated auto injury care medical facilities in the Tampa Bay area, provides insight on the unexpected physical toll of smartphones in current times.

The toll on our bodies from using smartphones excessively can cause damage to our bones, muscles, and joints. Certain activities like repetitive texting and scrolling strain our hands significantly. The base of the thumb is particularly vulnerable leading to inflammation and pain due to constant swiping motions. Holding the phone awkwardly for extended periods can irritate the wrist and forearm tendons, potentially causing tendonitis. Prolonged gripping of the device may even affect the ulnar nerve, leading to numbness and tingling in the ring and pinky finger.

Another concern is poor posture while using smartphones, which can lead to a range of problems. For instance, looking down at the phone can cause rounding of the upper and lower back, straining the head and spine. This has the potential to reverse the natural curve of the neck and cause excessive compression to spinal nerves. Maintaining proper phone ergonomics and good posture is essential to avoiding pain and headaches as it reduces stress on the vertebrae and spinal discs.

Excessive or prolonged cell phone use can also have several impacts on the eyes and vision. One of the most common effects includes digital eye strain. Staring at a cell phone screen for extended periods can lead to dry eyes, headaches, eye discomfort, and blurred vision. Another effect smartphone use has on the eyes and vision is due to blue light exposure. Cell phones emit blue light, which is a high-energy visible light. Prolonged exposure to blue light can contribute to eye strain and may disrupt the sleep-wake cycle and cause sleep disturbances. Additionally, some studies suggest that staring excessively at close objects, like prolonged cell phone use, may be associated with an increased risk of myopia (nearsightedness) in children and adolescents. Lastly, people tend to blink less frequently when using cell phones, which can lead to dry eyes and discomfort.

If you experience these symptoms or pain due to smartphone use, there are noninvasive remedies you can try at home like heat, ice, and over-the-counter anti-inflammatory medicine. However, if the pain persists, seeking medical attention from a primary care doctor, orthopedist, or chiropractor may be recommended. They may conduct physical examinations and X-rays and suggest other treatments like physical therapy, joint adjustments, medications, or steroid injections. Here are some other at-home tips:

• Take regular breaks and follow the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something 20 feet away. This is also a good time to examine your posture and stretch the neck and upper limbs.
• Adjust screen settings to increase font size, adjust brightness, and reduce blue light emission using built-in screen settings or specialized apps.
• Maintain an optimal viewing distance by holding the phone at least 16 to 18 inches away from your eyes and use both hands to avoid awkward hand or wrist positions.
• Blink frequently and make a conscious effort to blink regularly to keep the eyes moist and prevent dryness. If you experience dry eyes, consider using over-the-counter artificial tears to lubricate the eyes.
• Set time limits for cell phone use, especially before bedtime, to reduce the impact of blue light on sleep.
• Utilize smartphone features such as speakerphone, voice dictation, or Bluetooth headphones to further reduce wrist, hand, neck, or eye strain.
• Installing time tracker apps can help raise awareness of screen time. Some smartphone devices have these apps already installed.
• Switching to a desktop computer is also an option to give the thumb a break and may be more ergonomic for certain tasks.

Ultimately, it’s crucial to limit device time for both mental health and physical well-being. Excessive cell phone use can lead to addiction-like behaviors causing people to spend extended periods staring at screens, neglecting breaks, and engaging in unhealthy habits.  While smartphones are ever-present, it’s essential to be mindful of our phone usage and making necessary changes that can prevent discomfort and injuries leading to a healthier and more enjoyable life.

— This article is written by Deryk Harting, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Florida.

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Have you been in a car accident? If you or somebody you know has been in a car accident, be sure that you seek medical attention from a car accident doctor or car accident chiropractor to treat your injuries. Visit Chambers Medical Group  to receive world-class medical treatment for your injuries.

Chambers Medical Group has car accident medical clinics in the following locations:

• Car Accident Medical Clinic in Tampa
• Car Accident Medical Clinic in Plant City
• Car Accident Medical Clinic in Brandon
• Car Accident Medical Clinic in Lakeland
• Car Accident Medical Clinic in Sarasota
• Car Accident Medical Clinic in Louisville
• Car Accident Medical Clinic in Lexington
• Car Accident Medical Clinic in Florence