Smartphone syndrome: How modern tech is damaging our upper limbs

Smartphone syndrome is an increasingly common issue in today’s digital age that affects the upper limbs – particularly the arms, wrists, and hands.

This article provides an expert insight, exploring the impact of smartphone syndrome and what can be done to prevent or treat it.

What is smartphone syndrome?

Smartphone syndrome refers to the group of physical symptoms caused by prolonged and repetitive use of smartphones and other handheld devices. These conditions primarily affect the neck, shoulders, arms, wrists, and fingers, collectively referred to as the upper limbs.

How does smartphone use damage the upper limbs?

Excessive smartphone use can negatively impact the upper limbs in several ways:

Wrists and hands

Smartphone syndrome mainly affects the wrists and hands due to repetitive motions like typing and swiping. "Texting thumb" is one common complaint. Additionally, holding the phone for long periods without supporting your arms can strain your wrists and lead to conditions such as carpal tunnel syndrome and tendinitis.

Fingers

Constant typing and tapping on small screens may also cause finger pain. The repetitive stress on the fingers' tendons and joints can lead to inflammation and discomfort.

Nerve compression

In addition to muscular and joint strain, prolonged smartphone use can also result in nerve compression, which occurs when nerves are pinched or compressed due to poor posture or repetitive hand motions.

What are common conditions associated with smartphone syndrome?

Several conditions are linked to smartphone syndrome, resulting from the poor ergonomics, repetitive strain, and device overuse. The most common ones include:

Carpal tunnel syndrome

Carpal tunnel syndrome occurs when the median nerve in the wrist becomes compressed, often caused by repetitive hand movements. Symptoms usually include numbness, tingling, and pain in the fingers and hand. Severe cases of carpal tunnel syndrome may require medical intervention, including wrist splints or surgery.

De Quervain’s tenosynovitis

"Texting thumb" describes the pain and inflammation in the thumb tendons resulting from repetitive movements. The condition, known medically as De Quervain’s tenosynovitis, can cause swelling and difficulty moving the thumb.

Tendinitis

Tendinitis is the inflammation of a tendon, which typically develops in the wrists, fingers, and elbows due to the repetitive nature of typing and swiping on small screens. The condition can cause pain, swelling, and tenderness around the affected joints.

Cubital tunnel syndrome

Cubital tunnel syndrome is caused by the compression of the ulnar nerve, which runs through the elbow. It is often linked to the habit of holding a smartphone with a bent elbow for prolonged periods. The condition results in pain, numbness, and tingling in the forearm and hand, particularly in the ring and little fingers. 

Can smartphone syndrome be treated?

Smartphone syndrome can be treated, especially when noticed early. Treatment options can vary, depending on the severity of the symptoms. It typically involves:

Rest and breaks

One of the simplest ways to alleviate smartphone syndrome is to take frequent breaks by limiting smartphone use and ensuring proper rest for your muscles and joints to prevent overuse injuries. The 20-20-20 rule is commonly recommended: every 20 minutes, take a 20-second break and look at something 20 feet away to relax your neck and eyes.

Physiotherapy

For people with more advanced symptoms, physiotherapy may be necessary. A physiotherapist can provide targeted exercises to strengthen weak muscles and improve posture. In cases of tendinitis or carpal tunnel syndrome, physiotherapy may also include massage, joint mobilisation, and specific rehabilitation exercises.

Medical intervention

In severe cases, such as advanced carpal tunnel syndrome or De Quervain’s tenosynovitis, medical interventions may be required. Anti-inflammatory medications, corticosteroid injections, and even surgery may be recommended if other treatments don’t provide relief.

Finally, making lifestyle changes can prevent further damage, as well as mindfulness around how and how much you use your phone.