Learn how to protect your physical health while enjoying some screen time.
In today’s digital age, it’s hard to imagine life without smartphones and tablets. These devices have become an integral part of our daily lives, allowing us to stay connected, entertained, and productive.
However, prolonged use of cell phones and tablets can affect our physical health if we don’t pay attention to ergonomics. Ergonomics refers to figuring out how to adapt our environment and behavior to maximize comfort, efficiency, and health.
There’s a lot of focus on ergonomics when it comes to using computers or working at a desk job. But practicing good ergonomics for cell phones and tablets can also help prevent pain, strain, and poor posture, which are common complaints associated with excessive device usage.
By making a few adjustments to how we interact with these devices, we can significantly reduce the risk of developing musculoskeletal issues.
Here are a few practical tips on ergonomics for cell phones so you can protect your physical health while enjoying some screen time:
- Maintain a neutral posture
- Support your wrists
- Take frequent breaks
- Optimize display settings
- Use voice commands
- Practice good thumb technique
- Get a tablet stand
- Test different models
Let’s explore these eight tips below.
Maintain a neutral posture
Posture is one of the most fundamental elements of ergonomics. When using a cell phone or tablet, it’s crucial to keep your neck, back, and shoulders in a relaxed and neutral position. Avoid hunching over or craning your neck to view the screen. Instead, hold or prop the device at eye level to reduce strain on your neck and upper back.
Support your wrists
Typing or swiping on a cell phone or tablet for extended periods can strain the muscles and tendons in your wrists. To avoid this, try using a soft wrist rest or a cushioned surface while typing or interacting with the device. This will help maintain a neutral wrist position and reduce the risk of developing conditions like carpal tunnel syndrome.
Take frequent breaks
Continuous use of cell phones and tablets can lead to muscle fatigue and eye strain. It’s essential to take regular breaks to give your body a chance to rest and recover. Set a reminder to take a short break every 20-30 minutes. During these breaks, stretch your neck, shoulders, and wrists. Look away from the screen and focus on distant objects to reduce eye strain.
Optimize display settings
Struggling to read small text on your device can strain your eyes and make you adopt awkward postures. To avoid this, adjust the text size and display settings on your cell phone or tablet to a comfortable level for your needs. Increasing the font size and brightness settings will help reduce eye strain and minimize the need to lean closer to the screen.
Use voice commands
To minimize the amount of typing or swiping required, make use of the voice commands and dictation features available on most smartphones and tablets. Voice-to-text technology allows you to compose messages, emails, and notes by speaking rather than typing, thereby reducing the strain on your fingers and wrists.
Practice good thumb technique
Many people use their thumbs to navigate through the applications on their cell phones and tablets. This repetitive motion can lead to thumb strain and discomfort. To avoid this, practice using a light touch and distribute the workload across all your fingers instead of relying solely on your thumbs. Additionally, consider using a touchscreen stylus for more precise actions, which can reduce the strain on your fingers.
Get a tablet stand
You can take all the strain off your body by simply getting the right kind of stand for your tablet or phone! This way, you can easily prop it at eye level on a table, desk, or nightstand and easily use your fingers (or stylus) to swipe instead of just your thumbs.
Test different models
When the time comes to choosing or upgrading your phone or tablet, go to a brick-and-mortar store so you can test out different models and see how they feel in your hands. Consider the weight and shape and choose the one that feels most comfortable for your needs.
Implementing these ergonomics tips for cell phones and tablets can help you enjoy a healthier digital experience when using your cell phone or tablet at home or on the go. Next, check out our tips for computer ergonomics!
