Smartphones are an integral part of our life and are always with us except when we sleep. Constantly carrying the phone and using the fingers to navigate the touch screen is a pain, both metaphorically and physically. Physical pain is on the rise at an alarming rate, say experts. You may miss it altogether, brushing aside that pinching pain on one of your finger joints or the wrist as a minor niggle.
“In earlier times, people working on typewriters used to get pain in the fingers because of constantly hitting the keys,” says Ahmedabad-based orthopedic surgeon Dr Pravin Kanabar.
“In today’s times, people are constantly operating their smartphones. They don’t have to hit the screen to operate it, but the fingers are constantly being used to swipe the screen,” adds Dr Kanabar. “Overdoing it will result in some sort of pain as the small muscles get tired easily. Overusing the finger joints as well as the wrist joints to operate and hold the smartphone puts additional stress on the joints, cartilage and tendons. There will eventually be pain, be it mild or moderate,” he says.
Effects of overusing smartphones
Studies say that apart from the nerves getting affected, the muscles, tendons and joints of the fingers and wrists come under strain due to repeated usage. A 2015 paper published in Muscle & Nerve concludes that overusing smartphone enlarges the median nerve causing pain in the thumb and decreasing pinch strength and hand functions.
Dr Kanabar says that using heavier smartphones with big screens lead to increased strain.
“The human hand is of a particular size, so holding a large-sized phone will also have its own ill effect,” adds Dr Kanabar. “Holding the phone for a long period at a particular position can lead to carpal tunnel syndrome, a condition caused by compression of the median nerve which travels through the wrist’s carpal tunnel.”
Other causes of finger and wrist pain
Overusing smartphones is not the only reason for finger and wrist pain. Leading a sedentary life is another cause. Being less physically active leads to postural weakness which puts more load on the small joints.
People with a family history of rheumatism, and those with multi-joint arthritis and gout can also suffer from pain in the fingers and wrist.
Management of finger and wrist pain
Kunal Vashist, a New Delhi-based sports and musculoskeletal physiotherapist, says that lifestyle change is one way to tackle wrist and finger pain caused by smartphone usage.
“Usually, overusing smartphone brings mild to moderate amount of discomfort to the fingers and wrist,” says Vashist. “But the discomfort can be disabling if it is ignored. So, bringing a lifestyle change can help in recovery.” Self-help can mitigate most cases.
“Working on the posture accompanied by strengthening and conditioning the upper back, shoulder and grip strength can help in avoiding pain,” adds Vashist. “In addition, one should start by reducing smartphone usage or at least use it with frequent breaks to avoid finger and wrist pain, as rest makes a difference. Self-massaging the tendons and forearm muscles along with stretching the forearm muscles at least three times a day can be beneficial. However, if that doesn’t work, a manual therapist accompanied by medical acupuncture can be availed,” he says.
Regular stretching of shoulders, chest and forearms keeps the strain off the wrists and fingers. While sitting, it is advised to support the elbows by resting it on a table or the armrest of the chair.
Strengthening the upper body will lead to better posture, thereby avoiding unusual pressure on the small joints. Therefore, working on one’s fitness is paramount. Pain can be avoided altogether by not holding a smartphone at a particular position for a long time.
Keeping the muscles and tendons healthy is important. Maintaining a high protein diet helps as proteins are the building blocks of muscles and tendons. Supplements taken as per doctor’s advice (like vitamin D3, Omega-3 fatty acids, calcium and magnesium) can improve bone health apart from keeping the nervous system healthy and maintaining hormonal balance.
Takeaways
- Using smartphones for a prolonged period puts stress on the muscles, joints and tendons of the fingers and wrist, leading to pain.
- People suffering with rheumatoid arthritis are more at risk (as the joints are already damaged due to their condition).
- Operating a smartphone for long hours can also lead to carpal tunnel syndrome.
- Reducing smartphone usage or using it with frequent breaks can prevent finger and wrist pain altogether.
