Avoid Neck and Nerve Trouble with Smart Use of Phones

Mobile technological devices, such as digital
personal assistants (PDAs) and smartphones
have made our lives more convenient. We can
now send e-mails, access the Internet, manage
our schedules, and use spreadsheets and other
office software from our phones. While this
makes it easier to accomplish tasks without
being tethered to an office, it has also increased
the amount of time we spend using these
devices, which is not without risks.
Before these advances in technology, our bodies
moved as we used the phone and the computer,
we walked to the fax machine, and we flipped
through our calendars. Now we slump over a
small screen with little change in our position.
Our bodies are made to move—not to maintain
the same posture for long periods of time. This
doesn’t mean you have to sacrifice these modern
conveniences for your health, but you
should be aware of the risks and what you can
do to minimize them.
Protect Your Neck
The bent-forward position common among
mobile device users increases disc pressure. It
also increases loads on the muscles. This is
similar to the faulty forward position often used
when working on the computer. Remember
these tips:
• Sit upright, keeping your ears over your
shoulders.
• Look down with your eyes and gently
tuck your chin in, not forward.
• Never pinch the phone between your
ear and shoulder. Using a headset
reduces muscle fatigue and frees your
hands for typing or writing.
• Support your forearms on a pillow
during extended texting to reduce the
strain on your neck and shoulder
muscles.
Prevent Elbow Injury
The ulnar, or “funny bone,” nerve wraps around
the inside of your elbow. Keeping your elbows
bent can compress the nerve. As the nerve
becomes irritated, you can experience pain,
numbness, tingling, and even weakness or muscle
atrophy. The nerve sits close to the surface
and is also damaged by external pressure. To
prevent injury:
• Minimize the time you bend the elbows
to hold the PDA screen up to see it.
• Instead of returning all your e-mails on
the phone, wait until you can use the
computer.
• Avoid leaning on the flexed elbow while
talking on the phone or in the car.
Like a Sore Thumb
Our thumbs are not made to quickly and forcefully
press the small keys on cell phones to text
and input data. Use the following tips to minimize
the risk of injury:
• Alternate among using your thumb,
index finger, and a stylus, if available.
• If your only choice is a stylus, change
how you hold it. Switch between holding
it like a pen and holding it between the
index and middle fingers.
• Several multi-tip pens are available at
office supply stores that enable you to
switch between pen and stylus tips. This
is a good option, as the barrel of the
pen is thicker than a standard stylus and
requires less force on the joints and
muscles.
• Minimize the use of scroll wheels as
they often cause inflammation of thumb
tendons.
As technology progresses, there will likely be
more tasks we can complete on our phones.
While this is convenient, remember to take
breaks and think about the effects on your
body.
Tips to Minimize PDA and Cell
Phone Use
• Return only urgent e-mails on the PDA.
Respond to other e-mails from your
computer.
• Use key shortcuts (cut, paste, etc.) and
abbreviations.
• Enter all contact info on the computer,
and synchronize the devices to transfer the
data to the PDA.
• Monitor the time spent on the phone or
PDA.
• Avoid, or at least minimize, using
word processing and spreadsheet programs
on your PDA.
• Take breaks to stretch and shake out
the hands.
• Turn the PDA off when possible! If it is
on all the time, it’s more likely to be overused.
For more information on injury prevention
and wellness, or to find a doctor of
chiropractic near you, go to the patient
information section on ACA’s Web site
at www.acatoday.org/Patients or call
800-986-4636.
This patient information page is a public service of the Journal of the American Chiropractic Association. The information
and recommendations appearing on this page are appropriate in most instances, but they are not a substitute
for a diagnosis by a specialist. For specific information concerning your health condition, consult your doctor
of chiropractic. This page may be reproduced noncommercially by doctors of chiropractic

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