Combating Phone-Induced Hand Pain: Tips and Advice

Do your hands feel sore when using your smartphone? Frequent texting and scrolling might be straining your fingers. The term ‘texting thumb’ describes various phone-related discomforts, such as joint stiffness, throbbing near the knuckle, and a clicking sensation when bending the thumb. If unaddressed, this repetitive motion can lead to severe issues like carpal tunnel syndrome and arthritis.

For decades, individuals have encountered overuse injuries from device use, such as the infamous ‘BlackBerry thumb’. Modern smartphones are both larger and heavier compared to earlier models. Our use patterns have evolved as well, with activities ranging from playing games to watching full-length movies.

“Mobile devices are here to stay. So rather than saying ‘you cannot be on your device,’ we really need to learn and think about ways to make the devices compatible with modern life,” said Dr. Maureen O’Shaughnessy from the University of Kentucky HealthCare Hand Center.

To prevent texter’s thumb, consider changing your posture. Holding wrists and elbows in the same position for prolonged periods can result in soreness, including discomfort at the base of the thumb or wrist. Keeping phones upright for extended times can also tire other fingers.

O’Shaughnessy pointed out that people often notice relief when they decrease device usage, such as during a vacation. This is when phone-related aches often subside. A straightforward way to reduce this pain is by limiting phone time or taking breaks between scrolling sessions. However, if detoxing proves challenging, try altering your posture, alternating hands for typing, and using different fingers.

Built-in accessibility features can also decrease thumb strain. Consider using the voice-to-text feature for messaging and increasing text size, which helps avoid holding the phone too closely. Additionally, grip accessories that attach to the phone can distribute its weight more evenly. They can also serve as stands for watching media.

If your hands throb after extended screen time, try daily stretches. Tilt your wrist toward and away from you while pulling and pushing down with the opposite hand. Dr. O’Shaughnessy also suggests flexing all fingers and moving thumbs in small circles.

For pain at the thumb’s base, place your hand flat and pull the thumb away from the other fingers, holding this position for about 30 seconds. If pain, numbness, or tingling continue despite reduced screen time or using remedies like ibuprofen or cold compresses, consult a physician to rule out serious conditions.

Consistent phone use can worsen thumb arthritis or lead to De Quervain’s tenosynovitis, which causes sharp pain or swelling at the thumb and wrist base. It may also result in carpal tunnel syndrome due to a pinched nerve. Trigger thumb, an issue where the thumb painfully catches when bent, arises from an inflamed tendon.

Breaking the cycle of continuous scrolling and swiping requires effort. Taking intentional breaks to adjust your posture is beneficial. “Our hands were not designed to use phones all day long,” noted Dr. Eugene Tsai, a surgeon at Cedars-Sinai Orthopaedics and Sports Medicine. “In order for us to use the phones, we have to be kind to our hands.”

The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Department of Science Education and the Robert Wood Johnson Foundation. The AP retains full control over content.