Mobile phones can damage your hands: how to prevent arthritis and carpal tunnel syndrome

The mobile phone has become indispensable in everyday life, whether used for social media, watching films, or paying bills. However, the repetitive movements of typing and swiping are increasingly affecting hand health, according to a report from Euronews picked up by Digi24.

Specialists use the term "texting thumb" to describe a set of problems arising from intensive phone use: stiffness, a throbbing pain around the thumb joint, or a clicking sensation when bending it. If ignored, these conditions can progress to carpal tunnel syndrome, arthritis, or De Quervain's tenosynovitis.

"Our hands were not designed to use phones all day. If we want to use phones, we need to take care of our hands," explains Eugene Tsai, a surgeon at Cedars-Sinai Orthopaedics and Sports Medicine.

The phenomenon is not new – two decades ago, people were talking about "BlackBerry thumb" – but the far greater amount of time spent on screens today has made these overuse injuries more common. Holding the wrists and elbows in the same position for hours on end can cause pain at the base of the thumb and at the wrist, while holding the phone upright for extended periods also puts strain on the other fingers.

"Mobile devices are here to stay. Rather than saying we shouldn't use them, we need to find ways to make them compatible with modern life," says Maureen O'Shaughnessy, a specialist at the University of Kentucky HealthCare Hand Center.

Changes in phone use that can protect your hands

The simplest solution is limiting screen time or taking short breaks between sessions. Other recommendations from specialists include:

• switching the hand used to hold the phone;
• using the index finger instead of the thumb when typing;
• varying the way the device is held.

Accessibility features can help: voice dictation reduces the need for typing, whilst increasing the text size eliminates the need to hold the phone very close to your face. Ring holders or circular grip stands distribute the phone's weight more evenly and can also be used as a stand for watching videos.

Simple hand exercises

Daily exercises can reduce discomfort following prolonged phone use. For pain at the base of the thumb, it is recommended to place the hand on a flat surface with the thumb spread away from the other fingers, holding the position for approximately 30 seconds. Other recommended movements include:

• stretching the wrist by tilting the palm forwards and backwards with the help of the other hand;
• small circular movements with the thumbs;
• individually flexing each finger.

If pain, numbness, or tingling persists despite reducing screen time and measures such as applying ice or taking anti-inflammatory medication, a medical consultation is recommended.

Constant phone use can worsen existing arthritis in the thumb, trigger De Quervain's tenosynovitis, or cause "trigger thumb" – a painful condition caused by inflammation of a tendon. Doctors stress that taking a short break to change hand position may seem like a minor gesture, but over time it has a significant impact on hand health.