5 Ergonomic Tips for Handheld Device Usage

Have you ever heard of the 42 lb. head? When our bodies are perfectly neutral, the force on our neck is approximately 10 to 12 lbs., similar to the weight of a bowling ball. However, that force increases with every inch or degree that we tilt our neck forward reaching forces of 42 lbs. on the neck and spine.

Now… Think about your body positioning when you are using your smartphone or handheld device. Most users tend to tilt their necks forward to an extreme degree causing the maximum force to be placed on our neck and spines, leading to pain and increased risk of injury.

The use of smart cellphones and tablets has become an integral part of our society over the past two decades, The way users interact with these devices has an extreme impact on our bodies.

The ergonomic risk factors of handheld device usage include grip forces, awkward postures, repetitive motions, and contact pressure. Changing the way we position our bodies and interact with our phones could greatly benefit your body and reduce the impact and stress put on it on a daily basis.

Take a look below at 5 tips for improved handheld device usage in your everyday life:

1.       The key to good phone ergonomics starts with your heart.

a.     Holding your phone at heart level reduces the strain on your neck and spine when interacting with your handheld devices.   Reducing this strain will improve your overall phone experience over time.

2.      The Power of the “Pop Socket”

a.     The grip forces that go into holding our phones for an extended period of time can cause strain on our wrist and hands. Utilizing a device such as a “pop socket”, stand, or straps will reduce the force required to grasp your phone saving your hands for more important things.

3.      Phone Use should be bilateral.

a.     Grip your device lightly with a flat and relaxed palm and use your opposite hand for text entry and scrolling to reduce the overall contact pressure required to interact with your device.

4.      Texting Thumb? It’s a thing!

a.     Texting thumb is caused by repetitive use of the thumb in an awkward posture while using a device. Using both thumbs and several digits to type or scroll, rather than only using your dominate thumb will break up the repetitive motions and disburse the workload while texting, typing, and scrolling.

5.      Neutral, Neutral, Neutral.

a.     When using your phone, it is paramount to keep your wrist in a neutral position. Similar to the thumb, the extended awkward positioning of your wrist can cause damage to the soft tissue in the area leading to pain.

Let’s face it, our world is only going to get more technical, so we probably won’t be ditching cell phones and screen time soon, especially when these devices help us stay connected to not only our work, but also our family, friends, popular culture, and entertainment. Technology and smart phones can have a positive impact on our daily lives, however, we want to emphasize positioning and using our devices in a way that will limit the stress on our already stressed bodies. Along with these tips make sure you are taking technology breaks and implementing the 20/20/20 rule. To refresh on that, just remember when using screens to look at something 20 feet away for 20 seconds every 20 minutes. Use these tips to take care of your body while staying connected to the world around you at the relaxed palm of your hand.

 

For more information on employee engagement programs, ergonomics, and workplace design, contact us at 828-214-5045 or connect@risingworkplace.com.