If you've spent time working on a tablet, smartphone, or laptop, you don't need to be told that mobile devices can leave your body in a world of hurt. Stiff necks and shoulders, backaches, headaches, stiff arms, and sore thumbs are increasingly common complaints - and research is finding they are (at no surprise) linked to our mobile device use.

Mobile Devices and Your Health

For example, experts have found that people using touch screens rather than traditional keyboards are more likely to have shoulder problems. Why? Because with a virtual keyboard, it's easier to push harder on the keyboard than needed, causing issues with the neck, shoulders, and grip. We may type faster these days, but it comes with different kinds of risks.

Dr. Roger Powell, a board-certified orthopedic surgeon, has also stated that he's seen an increasing number of patients complain of pain or come in with injuries resulting from using their smartphones. Issues with the fingers and elbows are often referred to as "text claw" and "cellphone elbow."
Another article states that "go-anywhere digital gadgets can contribute to shoulder and neck pain, according to researchers from Harvard's School for Public Health, Microsoft, and Brigham and Women's Hospital." This can often result in a condition called "tablet shoulder."

So, what can we do? Our tablets, smartphones, laptops, and other tools have become part of our daily lives, both for work and personal use, so giving them up is not an option.

Instead, say ergonomics experts, there are some steps you can take to protect yourself:

Take frequent breaks. Stanford University's ergonomics guidelines suggest laptop users take a one- to two-minute break for every 20 to 30 minutes of laptop use - at a minimum.

Tablet users should vary positions frequently. But try to avoid having your tablet on your lap for more than a few minutes, as this causes unnatural neck angles that can hurt you. This can result in a phenomenon called "text neck," which is a repetitive strain injury. To help prevent neck issues, try to arch your neck and upper back. Exercising can also help your neck handle the extra stress.

Adjust your device position to make it more like a desktop. Laptops and tablets can be paired with wireless keyboards (if you plan on doing much writing on your tablet, experts advise using a separate keyboard). Laptops can also be hooked to monitors or set on laptop stands so that the top of the screen is at or slightly below eye level.

Avoid hunching over your devices or looking down excessively. Experts agree that when your neck is bent at a 60-degree angle, that's 60 pounds of weight on your cervical spine. You should try to look down at your phone or other devices with your eyes without bending your neck.

Get a tablet case or cover. Using tablet cases and covers that double as a stand can help avoid prolonged gripping. You can adjust the tablet to a 45-degree angle for lap use and 60 degrees if set on a table.

To avoid sore hands and fingers, alternate them when tapping buttons or swiping. You can use text shortcuts and voice-recognition apps, such as voice texting and commands using Apple's Siri or Android's Google Assistant.

Stretch often. This includes not only your neck and shoulders but also your wrists and hands.

By being aware of your body and its needs, you can stay productive with your mobile device.

About the Author 

Lorna Collier is a Chicago-area writer whose articles about business and technology have appeared in the AARP Bulletin, Intuit Small Business Blog, Workforce Management, Crain’s Chicago Business, CNN.com, USNews.com, the Chicago Tribune, and many others. Follow her on Twitter at @lornacollier.

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