Smartphones have become inevitable part of our lives. But medical researchers say their frequent use is posing health problems. Neck pain is the most common ailment found in most smartphone users. Frequent typing may result in severe elbow pain known as the ‘smartphone elbow’. ‘Touch thumb’ is another kind of pain widely reported.
The best way to avoid such joint and muscle pain is to use the smartphone properly. Every product has an ergonomics which is the safe and easy way to handle and use it.
Joint pains can be controlled by following the ergonomics of smartphones. A normal smartphone would weigh between 130 gm and 200 gm. With all the additional accessories this may even go up to 250 gm.
Those who use smart phone up to an hour or more should switch hands while holding it so that the weight will not be concentrated only on one hand. Studies say that it is ideal to hold the phone in one hand and type with the other. The size of the screen should complement the size of your palm. It has also been proven that heavier smartphone models are comparatively harmless than the lighter ones. A smartphone which weighs between 130 and 160 gm would be ideal. It is difficult to type on the phones which weigh much less than 130 gm, thereby putting more pressure on your thumbs.
These few exercises will ease the pressure off your hands and fingers:
1) Sponge ball: Fit a sponge or foam ball in the palm of the hand and squeeze it with the finger tips. It helps to unstiffen hands and fingers.
2) Stretch your thumb forward and backward.
3) Hand and forearm stretch: Open your palm and then stretch the fingers forward and backward.
4) Wrist bottle exercise: Rotate your wrist in every direction while holding a pet bottle filled with water. Rest your elbow on a table while doing this exercise.
5) Put rubber bands on your fingers tightly and try to stretch the fingers.
Ways to use mobile phone
There shouldn’t be much pressure on your hands and fingers when using the phone while you are standing, sitting or even lying on bed.
The elbow of the hand which holds the phone should be rested on a surface.
Rest your elbows on the arm rest of the chair while sitting.
When you are using the phone while lying on the bed, place a pillow on your chest and rest the elbow on it.
While standing, fold the elbow of a hand to 90 degree and rest it over the stomach with closed fists. Rest the hand which holds the mobile phone on the folded hand. Don’t bend the neck.
While using the phone when sitting in a squatting position, always rest the hand which holds the phone on the knees. Take care not to bend your neck while using the phone.
Place the phone on a table whenever you watch videos in it.
Use the landscape mode if typing on a small phone is strenuous.
The brightness of the screen should be adjusted according to the surrounding light. Straining your eyes could also result in severe neck pain.