VIDEO: How to correctly hold your phone to reduce pain
There aren't just mental and emotional dangers to screen time...
When people talk about screen time and excessive amounts of it being dangerous, they often talk about the effects it can have on our mental well-being.
Did your parents ever give you slightly overdramatic warnings about watching television?
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They might have said that too much TV or sitting too close to it would turn your eyes into little squares.
While this is obviously a lie and medically impossible, they were on the right track.
There are many negative ways your smartphone can impact your health, such as carpal tunnel syndrome or migraines.
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Here are some changes experts recommend you can make to help you prevent any physical pain:
Hands
Lauren Shapiro, an assistant professor of orthopaedic surgery at the University of California at San Francisco, shares that the best way to hold your phone is in a neutral wrist position.
This means the wrist is straight or only has a slight bend in it.
Flexing the wrist, extending the wrist, and a tight grip or grasp will put more stress and strain on the body.
- Take breaks to avoid extended periods of use.
- Phone shouldn't be too big for your hand.
- Opt for hands-free tools (phone call or voice dictation) instead of texting.
- Don't rest your phone on only one finger.
- Best practice: prop it up or place on a stand at eye level.
Holding a smartphone or tablet incorrectly can contribute to thumb arthritis, carpal tunnel, and tendinitis.
@doctor.nick1 #duet with @hand.doc Smartphone pinky is real #smartphonepinky #smartphonepinkychallenge #smartphone #medical #hand #finger ♬ Anti-Hero - Taylor Swift
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Ears
Continuous loud noise can cause serious damage, especially if you are blasting your favourite tunes at full volume in your headphones. If you don't notice any hearing problems now, it will definitely get worse as you get older. The National Institute on Deafness and Other Communication Disorders says to keep any loud noise under 70 decibels.
iPhones allow you to choose the maximum volume by going to Settings → Sounds & Haptics → Headphone Safety. Androids also have this option in the Sounds and Vibration settings.
Eyes
It's no surprise that these lit-up screens can cause eyestrain.
But there are some very simple fixes, you just have to be aware of a few things.
Raj Maturi, a spokesperson for the American Academy of Ophthalmology and an ophthalmologist at Midwest Eye Institute, advises that your phone should always be 30cm from your face.
Take a break every 20 minutes and be sure to go outside.
When you’re outside in bright sun, your pupils go down to a very small size. This automatically relieves the pressure on your eyes.
It's known as the 20-20-20 rule:
- 20 second break
- Every 20 minutes
- Stare at something 20 feet (6m) away
Apple also has a feature that will warn you when your screen is too close to your face. (Settings → Screen Time → Screen Distance)
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Brain
For someone who suffers from tension headaches and migraines, screens can be a trigger.
This happens because you don't move enough, your neck position, sensitivity to light, and a decrease in how often you are blinking, drying out the eyes.
And the fix is the same as all the others. Reduce your screen time and use it in moderation with regular breaks in between.
Bring your phone to eye level to avoid straining your neck and turn down the brightness if you are light sensitive.
It's also important to minimise screen time before bed. It is recommended that you avoid screens for at least one hour before bed.
For good rest, you want to clear your head of all the leftovers from the day and the best way to do that is just to put the phone down.
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Main image courtesy of iStock/Inside Creative House