We rely on our phones for just about everything from texting friends and scrolling news to snapping photos, paying bills and, yes, watching one more TikTok before bed. The average American now spends more than four hours a day on their phone, often without realizing just how long they’ve been holding it.
While this small device has transformed how we connect and work, it can also take a toll on your body. You’ve probably heard of “tech neck” from hunching over screens, but the strain doesn’t stop at your shoulders. Your hands, wrists, elbows and even nerves can feel the effects of smartphone overuse.
If you’ve ever noticed tingling in your fingers, stiffness in your thumb or aching wrists after a long texting session, your phone could be part of the problem. Learn the signs of overuse and tips to prevent further pain or discomfort.
Why your phone grip matters
Phones may be small, but they force your hands into awkward positions. Holding one for long periods, or gripping it too tightly, can strain muscles, tendons and nerves in your hands and wrists.
“Your hands and wrists are designed for a wide range of motion and functions, but not repetitive motions in prolonged awkward positions,” said Nicholas Noce, MD, a hand and upper extremity orthopedic surgeon with Banner Health. “When you hold a phone for hours a day, your thumbs, wrists and even your ring and pinky fingers can become irritated.”
You might notice:
- Aching or burning in your thumb or wrist
- Tingling or numbness in your fingers
- Fatigue in your forearm or hand after scrolling
- A small dent or curve in your pinky from resting the phone’s weight there (a habit sometimes called “smartphone pinky”)
These small changes can add up, especially if you spend hours each day texting, gaming or scrolling without breaks.
Common conditions linked to phone use
Most phone-related pain starts with muscle fatigue or minor irritation. But over time, repetitive motion can contribute to more serious issues, including:
- Text claw: Hand cramping or stiffness from constant texting or swiping.
- Trigger thumb: A condition where your thumb catches or gets stuck in a bent position because of inflammation in the flexor tendon.
- Cubital tunnel syndrome: Pressure on the ulnar nerve (the funny bone nerve) from keeping your elbow bent for long periods. This can cause tingling or numbness in your ring and pinky fingers.
- Carpal tunnel syndrome: Pressure on the median nerve in your wrist can cause numbness, tingling or weakness in your thumb, index and middle fingers. Studies have shown that holding a smartphone for as little as two hours or more at a time per day increases your risk of carpal tunnel syndrome.
- De Quervain’s tenosynovitis: Repetitive thumb movements can cause swelling of the tendons along the thumb side of the wrist. De Quervain is a type of tendonitis.
- Arthritis: The loss of cartilage in the joints, often from wear and tear, can cause inflammation in the joints of your hands or wrists. Repetitive phone use may aggravate these symptoms.
“Many people don’t realize that numbness and tingling symptoms in the hand can actually start higher up in the elbow or even the neck,” Dr. Noce said. “That’s why it’s important to pay attention to early signs and not dismiss them as just temporary discomfort.”
Signs your pain might be more than a temporary discomfort
It’s normal for your hands, wrists or neck to feel tired after heavy phone use, but chronic symptoms or symptoms that persist after you put the phone down are a red flag.
Watch for:
- Pain that lingers long after you put your phone down
- Tingling, numbness or weakness in your hand, wrist or arm that wakes you up at night or in the morning
- Trouble gripping objects or opening jars
- Stiffness in your thumb or fingers when you wake up
- Pain or numbness in your hands that worsens with activities like typing, cooking, carrying groceries, driving or riding a motorcycle
If you have a pre-existing condition, such as arthritis or a previous injury, phone overuse can make your symptoms worse.
Tips to reduce phone-related pain
“To really stop any pain, you’ll want to stop that activity. But in the case of our smartphones, that’s not a realistic request,” Dr. Noce said. “Instead, you can reduce how often you use your phone and modify what you are doing to improve your comfort level.”
Small changes can make a big difference:
- Switch hands often: Rotate which hand you hold your phone in and use different fingers for scrolling and typing.
- Avoid gripping too tightly: Relax your hold. If you’re reading or watching videos, rest your phone on a table or stand instead of holding it in your hand.
- Use voice commands or a stylus: These tools can reduce repetitive thumb movements.
- Don’t cradle the phone between your shoulder and ear: This can strain your neck and shoulder muscles. Use earbuds or a headset instead.
- Take breaks and stretch: Every 15 to 20 minutes, set your phone down and take a break. Roll your shoulders, stretch your fingers wide and gently bend your wrists forward and backward. Get outside and go on a walk. Enjoy some fresh air.
- Keep your arms straight when possible: Avoid bending your elbows tightly for long periods, especially during calls or when reading.
When to talk to a provider
If your symptoms don’t improve within a week or two, or if they interfere with your daily tasks or the quality of your sleep, it’s time to get checked.
“You shouldn’t ignore persistent pain, numbness, tingling or stiffness,” Dr. Noce said. “Early care often prevents the need for more invasive treatments later.”
Your health care provider may recommend:
- Rest and activity modification
- Splints or braces to support healing
- Anti-inflammatory medication (when safe for you)
- Physical or occupational therapy to strengthen and protect your hands and wrists.
In some cases, imaging tests or minor surgical procedures may be needed to address the problem.
Bottom line
Your phone is an important part of your daily life, but your comfort and health matter more. Pay attention to early signs of pain or numbness in your hand and wrist, and make small changes to how you hold and use your phone. These efforts can protect your hands, wrists, arms and neck for years to come.
If discomfort persists, Banner Health experts can help you return to using your devices without pain. Schedule an appointment online today.
