By this point in our technological development, we’ve learned a lot about healthy ergonomics for computer and phone usage, but cell phones, tablets, and even laptops? Not so much. These technologies are still new, and represent the new frontier of repetitive stress injuries due to technology. A Repetitive Stress Injury, or RSI, is caused by repeated movements which ultimately damage tendons, nerves and soft tissues.
Pain in the thumb, forearm, wrist, and elbow can all be caused by using technology and the frequency at which we’re using it.
Hands & Fingers
The common texting method of wrapping the hand around the smartphone and texting with the thumbs is a strain on the wrist, and asks a lot of our thumbs, which are not very limber. Heavy texting with the thumbs can cause fine tears in the muscles and tendons, creating inflammation, swelling, and stiffness. One study that looked at muscle activity in cellular phone usage (including texting) noted that women used greater abduction of the thumb, faster movements and fewer pauses. All of these can be considered as causal factors of joint overload. While women may be at higher risk, anyone using a handheld device frequently (read: all of us) should be mindful about how we’re using our devices and how often.
To prevent or mitigate RSIs, periodically change the way you hold your device and how you type:
Use two hands to hold the device. This helps balance the weight load so that one hand doesn’t have to do all the work.
Use one hand to hold the device and the opposite index finger to type. This prevents one hand from having to weight-bear while stressing the thumb joint to type, and moves the bulk of the movement needed to a more dexterous finger.
Use the voice-to-text feature for hands-freedom!
Rest your device on a table or dock.
Wrists
Repetitive motions of the hand and wrist (such as typing) is one cause of carpel tunnel syndrome, in which the medial nerve becomes compressed in the wrist, often due to excessive flexion. In fact, studies have shown up to 69% increase in nerve strain related to cellphone usage. Carpel tunnel symptoms include numbness, tingling or pain in the thumb, index, and middle fingers which may radiate to the wrist and up to the elbow. This is often seen with keyboard and mouse usage, and is corrected by placing a support under the wrist. But wrist position can be a problem with handheld devices as well, particularly as we’re starting to use them for longer durations of time due to their increased functionality. Try to keep your wrists as straight as possible when using your device, and take frequent breaks to stretch and mobilize your wrists.
Elbows
Along with “Text claw,” “cellphone elbow” is a new name for an old ailment: cubital tunnel syndrome. The less famous sibling of carpel tunnel syndrome, cubital tunnel is characterized by finger cramping, aching muscles, numbness or tingling in the ring and pinky fingers from constant scrolling and texting on smartphones and/or having the elbow bent for long periods of time.
The ulnar nerve sits inside the cubital tunnel, a passageway consisting of bone, muscle, and ligaments. When that nerve becomes compressed due to injury, repeated or prolonged bending of the elbow, or sustained pressure (for example, leaning on your elbow on a table or desk for a long period of time) the nerve gets irritated resulting in numbness, pain, and tingling in the little and ring fingers. You may notice these symptoms flare up at night if you bend your elbow for long periods as you sleep.
If you’re spending a lot of time with your phone in your hand, make sure you take breaks to put the phone down and straighten out your elbow. While you’re using your device, set it on a table or stand so that your elbows can straighten.
Poor posture can also contribute to cubital tunnel symptoms since the ulnar nerve runs behind the pectoralis muscles and through some of the neck muscles. Releasing stress and tension from the neck and shoulders can help generate more space for the ulnar nerve. Stretching and nerve flossing might also help mobilize the nerves and the area around the nerves.
Treatment
As specialists of joints and the nervous system, chiropractors can help ensure your joints are in proper position to allow movement and function of the nerves. In particular, if your pain is impacted by posture, a spinal adjustment may help. Acupuncture can help decrease inflammation and relieve pain. Either our chiropractors or our acupuncturist are happy to assess your condition and recommend exercises or other treatments for your specific needs. If our providers see that your condition warrants additional treatment beyond their scope of practice, they will always refer you to someone who can help!