How do you use your cell phone?

Most people use a cell phone these days and it is not only for calling people but also to check e-mail, play games, research on a restaurant close by, social media, or directions to their destination. All of these tasks usually involve looking down to the cell phone putting your neck and upper back at risk for injury.

The common issue when using the cell phone is your neck posture. You are looking down at your cell phone when you are checking your e-mail or looking through social media. This puts a lot of strain on your neck. Consider bringing the cell phone to you versus your head to the phone. This involves moving your arms up and keeping your elbows next to your body and placing your head over your shoulders. It is not as private, but it will decrease neck discomfort.

You can hold the phone with one hand and scroll on your e-mail or social media with the other hand. Make sure to switch hands periodically. It is very easy to grip the phone with our thumb and fingers. Try not using your thumbs to scroll since your thumb is a flexible joint and it is great for gripping and manipulating objects, but we don’t want to overuse it.

If you text, consider using voice text or using the swipe method if you have an Android phone. This does not work with iPhones. Make sure to take breaks and do some hand/wrist exercises. You might consider a pop socket to take the pressure off gripping the phone. Refer to my tip on pop sockets on my website, www.ergonomicsandyou.com/blog.

When making a call, if it is a long call, or you are multi-tasking, use a corded or cordless headset to reduce holding the phone for a long period of time since you are probably using a clawing posture while holding the phone. Consider walking or standing while you are using your cell phone to give you a break and put in some steps during the day, that is if you don’t need to be using your computer. If you are on a short call, practice switching ears periodically during the call. Do not cradle your phone between your shoulder and ear.

Don’t forget to take breaks when you are on your cell phone. It is a monitor, and you can get eye strain from staring at it for too long. Take breaks, blink your eyes, and look around your surroundings like you would do if you were working on your computer monitor.

If you have any further questions, contact me at kgranataclark@ergonomicsandyou.com or you can schedule some time with me to discuss this topic at https://calendly.com/ergonomicsandyou/1-1-consult.