The way we use smartphones is wreaking havoc on our hands, and can cause texting thumb, carpal tunnel and arthritis. Doctors say a few simple changes could make a difference.
Doomscrolling for hours, paying bills, watching full episodes — smartphones have become an all-day habit. But all that swiping and typing is taking a toll on our hands.
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"Texting thumb" is an umbrella term for a range of phone-related pains: stiffness, throbbing near the knuckle, a clicking sensation when bending the thumb.
Left untreated, the repetitive strain can develop into carpal tunnel, arthritis or De Quervain's tenosynovitis.
"Our hands were not designed to use phones all day long," said 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."
Today's smartphones are larger and heavier than their predecessors, and the way we use them has shifted too.
The warnings are not new — BlackBerry thumb was a common complaint two decades ago — but the sheer volume of screen time has made overuse injuries more widespread.
Switch up your posture
Locking wrists and elbows in the same position for hours causes soreness at the base of the thumb and wrist. Holding a phone upright for extended periods strains other fingers too.
"Mobile devices are here to stay. So rather than saying 'you can't be on your device,' we really just need to learn and think about ways to make the devices compatible with modern life," said Maureen O'Shaughnessy of the University of Kentucky HealthCare Hand Center.
The simplest fix is to limit screen time or take short breaks between scrolling sessions.
If that feels unrealistic, try switching hands, using the index finger instead of the thumb, or mixing up how you hold the device.
Built-in accessibility features can also help. Voice-to-text reduces typing strain, while enlarging text size means you no longer need to hold the phone as close to your face.
Ring and circle-shaped grip accessories distribute the phone's weight more evenly across the hand and can double as a stand for watching video.
Stretch it out
Daily stretches can ease hand pain after long stretches of screen time. Flex the wrist by tilting the palm toward and away from you, using the other hand to add gentle resistance.
Rolling small circles with the thumbs and flexing each finger individually also helps.
For pain at the base of the thumb, place your hand flat on a surface and pull the thumb away from the other fingers, holding the position for around 30 seconds.
If aching, numbness or tingling persists despite reduced screen time and remedies such as ibuprofen or ice, see a doctor.
Constant phone use can worsen existing thumb arthritis, trigger De Quervain's tenosynovitis or cause trigger thumb — a painful catching sensation when bending the thumb caused by an inflamed tendon.
Taking a short, deliberate break to adjust posture may seem minor. Over time, it can make a real difference.
