Using a smartphone involves many small, repeated movements. Typing, scrolling, gaming and holding a phone for long periods can strain the thumb, fingers and wrist.

A 2026 systematic review published in Work examined 42 studies involving more than 67,000 people. Researchers identified several hand and wrist conditions among mobile-device users, including De Quervain’s tenosynovitis, carpal tunnel syndrome, tendinitis and trigger finger.

The review also found that heavier phone use was linked to a greater risk of these problems.

De Quervain’s tenosynovitis affects the tendons along the thumb side of the wrist. The condition can cause pain when people move their thumbs, grip objects or turn their wrists.

Repeated thumb movements can also irritate the tendons that control thumb movement. In some cases, this can lead to trigger thumb, which causes painful clicking or locking.

Carpal tunnel syndrome occurs when pressure builds on the median nerve inside the wrist. It can cause numbness, tingling and pain in the hand.

However, smartphone-related thumb and tendon problems are different from carpal tunnel syndrome. The latter has stronger links to prolonged computer use and other repetitive activities.

Looking down at a phone can strain the neck

The way people hold their phones can also affect their neck and shoulders.

Many users lower their heads and move their shoulders forward when reading or typing on a phone held near their laps. Staying in this position for long periods makes the neck muscles work harder to support the head.

A September 2026 study published in Scientific Reports examined 40 young adults using different head and neck positions. Researchers found that combining forward-head posture with a bent neck produced the highest cervical muscle activity and discomfort among the positions tested.

Smartphone use also placed considerable demands on the neck muscles.

Another study involving 30 participants found that neck and shoulder strain increased as people tilted their heads further forward. Discomfort rose sharply when the head angle exceeded 20 degrees.

The researchers also found that sitting without back support produced less favourable results in several measurements.

A 2025 systematic review and meta-analysis examined seven studies involving 10,715 people. It found that people classified as smartphone overusers had higher odds of neck pain than other users.

The researchers reported an adjusted odds ratio of 2.34. However, all the included studies were retrospective. This means the findings show a link between smartphone overuse and neck pain, but do not prove that phone use directly caused the condition.

Simple changes can reduce physical strain

People can reduce strain on their hands, wrists and necks by changing how they use their phones.

The University of California, San Francisco, recommends holding devices closer to eye level, keeping the wrists and arms relaxed, taking regular breaks and using a desktop computer for longer tasks when possible.

Other practical steps include:

• Use both hands: Alternate hands instead of relying on one thumb for extended typing and scrolling.

• Keep wrists straight: Avoid holding the phone with the wrist sharply bent for long periods.

• Raise the screen: Bring the phone closer to eye level while keeping the arms comfortable.

• Take regular breaks: Pause repetitive movements and change positions throughout the day.

• Use voice input: Dictation can reduce repeated typing when writing longer messages.

• Limit unnecessary screen time: Avoid prolonged phone sessions when they are not needed.

The American Academy of Orthopaedic Surgeons also recommends reducing repetitive texting and adjusting device use when thumb, wrist or arm symptoms appear.

Persistent pain, numbness, tingling or weakness should not be dismissed as ordinary fatigue. Difficulty moving the thumb or wrist may also signal an underlying problem.

These symptoms can have different causes. A healthcare professional can assess them and recommend appropriate treatment.

Smartphones remain essential tools for communication and work. However, how people hold and use them can affect their physical comfort. Taking breaks, reducing repetitive movements and maintaining more comfortable positions can help limit strain on the hands, wrists and neck.

Primary Sources: Braud et al., “Hand injuries associated with mobile phone use: A systematic review,” Work, first published March 26, 2026: Review of 42 studies involving more than 67,000 individuals and reported hand and wrist conditions associated with mobile-device use; Chen and Li, “Forward head posture and neck flexion influence cervical loading during smartphone use,” Scientific Reports, September 8, 2026: Experimental study of 40 young adults examining cervical muscle activity and discomfort across different head and neck positions; Chen et al., “Association of smartphone overuse and neck pain: a systematic review and meta-analysis,” Postgraduate Medical Journal, June 22, 2025: Analysis of seven retrospective studies involving 10,715 participants; Chen and Chan, “Neck and shoulder strains under various head flexing positions while standing and sitting with and without back support for male and female smartphone users,” Ergonomics, July 2024: Experimental assessment of posture, muscle activity and discomfort among 30 participants; Santandrea et al., “Digital Device Use and Hand–Wrist Disorders: A Scoping Review,” OTJR: Occupation, Participation and Health, October 8, 2026: Review of 32 studies examining musculoskeletal and soft-tissue disorders associated with digital-device use.

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