How to Prevent Hand Pain and Stiffness

Anyone who works on a computer is familiar with the pain it can cause your hands, wrists, and arms and likely knows how to test for carpal tunnel. This is a well-known issue with spending time typing on a keyboard and it’s something people have been trying to prevent for years now. While we all know about the physical problems with computers and keyboards, not many are aware of the risks of holding their phones for long periods of time.

We’re all guilty of spending too much time on our phones. Whether you’re scrolling through apps, messaging friends, or watching videos, many of us spend hours a day with our phones in our hands. Doing enough of this can leave you with serious hand pain and stiffness. If you want to prevent hand pain, but can’t let your phone go, follow these tips. 

Keep Track of the Time

No matter what you’re using your phone for, it can be easy to lose track of how long you’ve been on it. If you experience hand pain from your phone, it’s important to be mindful of how long you’re using your phone. Remind yourself to take an occasional break or set an alarm so that you can alert yourself of how much time you’re spending on the phone. Taking breaks from your phone can also help give your eyes a break from staring at a screen and your posture if you’re hunched over to use it. 

Give Yourself a Hand Massage

If you know that you’ll be using your phone for a long period of time, you can help prevent hand pain from occurring by massaging the muscles in your hand. Whenever you start to feel pain or tension in your hand, take a few moments to gently massage your hand before you continue using your phone. Knowing the proper way of doing this can be difficult, but if pursue physical therapy in Wilkes-Barre, PA, your physical therapist can show you the correct way. 

Try A Stylus 

To give your thumbs a break and to switch up the way you use your phone, try using a stylus pen. This allows you to do everything you’d normally do on your phone, but it could be more comfortable to use and gives you a chance to change the position of your hands from time to time while on your phone. You can hold your phone in your other hand, but you can also set it down on a table and use a stylus pen. 

Use Voice Commands

Voice commands are becoming incredibly common for those who often use smartphones. If you’re busy with other things, voice commands can be a much easier way of searching for something online or sending messages. This can be more convenient if you’re preoccupied, but it’s also a better option if you experience hand pain using your phone. When you’re able, instead of using your fingers, use voice commands to take a little bit of a break from holding your phone. 

Start Seeing a Physical Therapist

Cell phones aren’t going anywhere, so it’s important for everyone to learn the risks of using them too often and how to prevent pain from occurring. If you have serious pain from prolonged cell phone use and nothing seems to work, it could be time for you to go to Mountain Top physical therapy

Years of holding cell phones can cause real damage that requires professional care. To schedule an appointment with Cawley Physical Therapy, contact us today.