Maintaining mental and physical well-being is essential in our tech-driven world. While the negative impact of smartphones on mental health is widely discussed, their physical effects often go unnoticed. Just as we are mindful of our posture at a desk, it’s crucial to consider how we hold our phones.
The Silent Culprits: Hand and Wrist Injuries
Scientific research is yet to establish a direct link between extensive phone use and hand injuries, according to Lauren Shapiro, a professor of orthopedic surgery at the University of California, San Francisco. However, holding a smartphone or tablet incorrectly over long periods likely contributes to conditions such as thumb arthritis, carpal tunnel syndrome, and tendinitis.
To avoid these issues, it’s vital to maintain a neutral wrist position, keeping it straight or only slightly bent. When binge-watching videos, consider using a stand to bring the screen to eye level rather than holding the device. Regular breaks are key, and utilizing hands-free features like voice commands can also help minimize strain. If texting feels unavoidable, opt for calling instead to reduce repetitive thumb movements.
Another tip from Shapiro involves selecting a phone that fits comfortably in your hand. If your phone is too large, consider attaching a grip to the back of your device, though be cautious not to place too much weight on a single finger, which can create new problems.
Protect Your Eyes from Strain
The way we hold our phones also impacts our eyes. Ideally, keep the screen about 30 centimeters from your eyes and at eye level. Taking breaks approximately every 20 minutes is recommended, and stepping outside for a brief walk can significantly benefit your vision.
“Your pupils constrict in sunlight,” says Raj Maturi, a spokesperson for the American Academy of Ophthalmology. “This naturally reduces the strain on your eyes.”
A handy tip is the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away (around 6 meters). This allows your eyes to relax and prevents prolonged strain.
Give Your Brain a Break
Long screen sessions can lead to headaches and migraines. To avoid this, in addition to taking regular breaks, pay attention to your neck position, adjust screen brightness to a comfortable level, and remember to blink frequently. Conscious blinking can prevent dry eyes, a common issue for prolonged screen users.
Your brain also needs downtime from screens. Bringing your phone to bed can disrupt sleep patterns. Charles Flippen, a professor of neurology at the University of California, Los Angeles, recommends avoiding screens for at least an hour before sleep. If you must use your phone before bed, activate blue light filters to reduce interference with melatonin production, the hormone that regulates sleep.
In Conclusion
Being mindful of how you hold and use your smartphone can make a significant difference in your physical health. Small adjustments, regular breaks, and conscious usage can help prevent discomfort and long-term damage. Remember, it’s not just about holding your phone correctly but also about giving your body and mind the breaks they need. Your health is worth it!
My name is Noah and I’m a dedicated member of the “Jason Deegan” team. With my passion for technology, I strive to bring you the latest and most exciting news in the world of high-tech.