Mobile Phone Ergonomics

Written by Brett Harrop

Updated: 22 June 2022

With more and more people owning smartphones and spending greater amounts of time texting, tweeting, emailing, using social media sites (such as facebook), e-reading and surfing the net, physiotherapists are seeing a significant increase in mobile phone and hand-held device related injuries.

Some of the most common injuries relating to excessive mobile phone use and poor mobile phone ergonomics include:

• Cervical Postural Syndrome (neck)
• Thoracic Postural Syndrome (mid back)
• Lumbar Postural Syndrome (lower back)
• Cervical Disc Bulge (neck)
• Thoracic Disc Bulge (mid back)
• Lumbar Disc Bulge (lower back)
• Cervicogenic Headache
• Thumb Tendonitis 
• Carpal Tunnel Syndrome
• Wrist Tendonitis

In addition to the common overuse and posture related injuries, there is also the risk of acute injuries sustained from using mobile phones in at risk situations (requiring your full attention), such as whilst driving or walking (particularly on uneven surfaces). It is important to be aware of the risks associated with using a mobile phone or hand-held device and to take healthy steps and safety measures to avoid potential injury. Below are our top occupational health and safety ergonomic tips for smartphone users.

Mobile Phone Injury Prevention Tips

Correct Posture & Ergonomic Tips

The posture often assumed whilst using a mobile device (i.e. slouched over a tiny screen using thumbs to type) is unnatural and can result in a number of overuse and posture-related aches and pains. The spine is not designed to be held in awkward postures for long periods of time and our thumbs are not made to do such repetitive tasks, over long periods of time, in such a small area. Here are some healthy posture and ergonomic tips for using a mobile device:

• Alternate between using your thumbs and other fingers to type. Whenever possible, use your fingers to type instead of your thumbs. This can be achieved by placing your phone down on a hard surface if you’re texting (the surface should be positioned to encourage optimal spinal posture, i.e. a straight back and neck), or holding the phone in one hand (at eye level or slightly below) and texting with the other (as opposed to using one hand only).
• If using your thumbs to type, use the pad of your thumb as opposed to the tip of the thumb, as this can create an awkward bent position for your thumb which can lead to potential injury.
• Keep your wrists relaxed and as straight as possible. Minimise the strain on your wrists, fingers and thumbs by using a neutral grip when holding your device. A neutral grip is achieved when the wrist is relatively straight (or bent backwards slightly i.e. up to 30 degrees) and not bent in any other direction. If you keep your wrists bent excessively whilst using a mobile device your fingers and/or thumbs have to work a lot harder than with a neutral grip.
• Maintain an upright spinal posture when texting (see Posture). Avoid looking down as this bends the neck and tends to round the shoulders. This can ultimately lead to neck, shoulder or upper back pain. Avoid holding the phone in your lap or below chest height. Try to maintain the phone at your chest, chin or eye level to minimize the bend in your neck and to maintain optimal posture. If your phone is below eye level, look down with your eyes rather than your neck.
• Avoid using the phone to one side of the body with the neck rotated.

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

More Mobile Phone Injury Prevention Tips

Members Only ContentBecome a PhysioAdvisor Member to gain full access to this exclusive content. For more details see Become a Member. Already a member? Login Now

Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Physiotherapy Products to assist with Mobile Phone Ergonomics

Physiotherapy products to assist with mobile phone ergonomics and related injuries include:

To purchase physiotherapy products to assist with mobile phone ergonomics and related injuries click on one of the above links or visit the PhysioAdvisor Shop.

 Find a Physio to assist with Mobile Phone Ergonomics

Find a physiotherapist in your local area who can treat injuries related to poor mobile phone ergonomics.

 Injury Information

Click on the appropriate link below to view detailed information on some common injuries relating to excessive mobile phone use and poor mobile phone ergonomics:

• Thumb Tendonitis (“Blackberry Thumb”)
• Carpal Tunnel Syndrome
• Wrist Tendonitis
• Cervical Postural Syndrome
• Thoracic Postural Syndrome
• Lumbar Postural Syndrome
• Cervical Disc Bulge
• Thoracic Disc Bulge
• Lumbar Disc Bulge
• Cervicogenic Headache

 More Information

• View detailed information on improving your Posture.
• View Postural Taping.
• View detailed information on initial injury management and the R.I.C.E. Regime.
• View detailed information on when to use Ice or Heat.
• View detailed information on Ergonomic Computer Setup.

 Useful Exercises

• Postural Exercises
• Wrist Stretches
• Hand, Finger & Thumb Stretches
• Pilates Exercises

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