Computer ergonomics have been a cause for concern for many years now. But what about browsing the small screen? Here are a few of the most common injuries or discomforts associated with smartphone and tablet use, as well as tips on how to avoid them.

1. Neck Pain Caused by Excessive Smartphone Use

Gazing at your phone for hours on end can be a literal pain in the neck. In fact, the chiropractor Dr. Dean Fishman coined the phrase "text neck" to refer to the specific types of stress injuries associated with excessive smartphone use.

Part of these issues stems from the way people tend to gaze down at their phones, putting strain on neck muscles. It's easy to hunch over your phone, letting your neck drop toward your chest.

For instance, a study in the Journal of Musculoskeletal Surgery and Research determined a link between text neck syndrome and smartphone use, with many of the participants failing to use healthy postures while browsing their phones. There was also a link between the severity of neck problems and the angle at which participants tended to browse their phones, with those who had a 60° neck position tending toward worse injuries than those with 15°, 30°, and 45° neck positions.

Duration matters, too. A study in BMC Musculoskeletal Disorders found a correlation between people who used their phones for more than two hours a day and those who dealt with a weakening of the muscles in the neck and changes in the alignment of the neck posture. So how can you continue to enjoy your phone time and prevent these potential neck issues?

Possible Solutions to Text Neck

For starters, try to break up those marathon phone-scrolling sessions. Taking frequent rests from your phone, as well as checking in on your posture, are simple ways to give those neck muscles a little break.

Person with smartphone in front of face

When you are browsing, try to keep the phone at eye level, according to a case study in Radiology Case Reports. This helps reduce some of the strain on your neck.

2. The Rise of Smartphone Thumb

With all that scrolling and texting and tapping, it's no wonder a lot of smartphone injuries show up in the hands. In fact, heavy smartphone users often experience mild pain and stiff muscles in the hand area, according to Medicine.

Thumbs in particular tend to deal with injuries associated with browsing phones, to the point where phrases like smartphone thumb or texting thumb are becoming more common. Caused in part by the repetitive motions associated with smartphone use, these symptoms can result in aches or even outright pain in the thumbs, according to information from the UK HealthCare Hand Center.

Person browsing smartphone outdoors

Possible Solutions to Hand Pain

One of the simplest ways to ease pain in your hands and thumbs is to change the way you use smartphones and tablets, according to Cedars-Sinai. Holding your device in different positions, resting the injured areas, and perhaps using anti-inflammatories can help alleviate this pain or discomfort.

3. Carpal Tunnel Syndrome in Smartphone Users

Carpal tunnel syndrome occurs when the median nerve within the wrist gets compressed, sometimes resulting in prickling or numb feelings along the hand and arm, according to the Mayo Clinic. Although the exact origin of carpal tunnel syndrome is still under investigation—most cases do not appear to have a single, specific cause—there may be some connection between small, repetitive hand movements and the condition.

Along those lines, there appears to be a correlation between people who use smartphones more than two hours a day and the onset of carpal tunnel syndrome, according to the Journal of Family Medicine and Primary Care. Interestingly, people who used a phone with both hands were 7.8 times more likely to develop carpal tunnel syndrome than those who browsed with one hand.

Possible Solutions to Reduce the Risk of Carpal Tunnel Syndrome

Try to keep your wrist in a neutral position while browsing your phone, according to The Ohio State University Wexner Medical Center. Taking frequent breaks to move your hand and wrist around a bit can help, as well.

This video from the Cleveland Clinic provides demonstrations of many stretches that can bring relief to your hands and wrists. Incorporate some of these stretches into your daily routine to keep your hands healthy.

Smartphones offer an endless parade of distractions, and sometimes reading that latest text can result in injury. Although distracted driving is perhaps the most obvious form of smartphone-related injury, not every instance of digital distraction involves a vehicle.

In fact, an estimated 29,140 injuries associated with walking while distracted by a phone were reported between 2011 and 2019, according to the Proceedings of the Human Factors and Ergonomics Society Annual Meeting. Another study found that fractures, dislocations, and lacerations are among the common injuries associated with smartphone-distracted walking, according to JAMA Otolaryngology—Head & Neck Surgery. (Playing Pokémon Go accounted for a small portion of these injuries.)

Person on crosswalk looking at phone

Possible Solutions to Smartphone Distraction

Use voice technology such as Google Assistant to stay focused while driving. Anything that allows you to use your voice, rather than fiddling around with a touchscreen, can help keep your eyes on the road.

If you need to answer a text while you're out walking around, find a space away from other pedestrians to stop and focus on your phone for a minute. Try to avoid looking at your phone while crossing busy intersections. Lastly, keep the volume low on calls or music to remain aware of your surroundings.

5. How Smartphone Use May Contribute to Hearing Damage

What if you're someone who regularly uses your smartphone as an actual phone? A study in the Indian Journal of Otolaryngology and Head & Neck Surgery found that many cell phone users experienced high-frequency hearing loss in the ear they most often used when talking on the phone. In addition, people who used the phone more often (around 40 minutes each day) had a higher chance of experiencing hearing loss.

Person with smartphone to ear

In addition to potential hearing loss, cell phones may also be responsible for the onset or aggravation of tinnitus, according to the Brazilian Journal of Otorhinolaryngology. While the subject is still under investigation, sensitivity to electromagnetic radiofrequency radiation could increase the risk of tinnitus.

Possible Solutions to Avoid Hearing Damage

For the most part, taking care to protect your ears from your phone is well worth the effort. Consider taking calls over speakerphone or through headphones, and keep the volume relatively low. In addition, use Headphone Notifications and more of the iPhone's built-in tools to protect your hearing.

Use Your Phone With Care to Help Prevent Injuries and Accidents

While the vast majority of smartphone users don't experience negative health effects from their devices, there are a few ways in which smartphones may cause injuries or other issues. However, using the phone with care can help protect your hearing, hands, and more.