If your smartphone never leaves your hand, you’re not alone. According to one report, Americans send more than 6 billion text messages, with 97% of Americans texting at least once a day. That’s a lot of scrolling, swiping and typing.
As much as smartphones have made lives more convenient, there’s a downside that’s becoming more common: hand and finger pain. You may have heard terms like “text claw” or “cell phone hand” tossed around to describe it.
What is text claw?
“Text claw” isn’t a formal medical diagnosis, but it’s the popular nickname for the cramping, aching and tingling sensations that come from repetitive use of smartphones. The term covers a variety of symptoms caused by overusing the small muscles and tendons in your fingers, hands and forearms often from texting, scrolling and holding your phone for long periods of time.
Common symptoms of text claw include:
- Pain in the elbow, wrist and finger joints.
- Cramping or stiffness in the thumb.
- A tingling sensation in the hand or wrist.
- Slight numbness, especially in the pinky and ring fingers.
- Muscle spasms.
Sound familiar? If you’ve ever set your phone down and noticed your hand felt cramped or sore, you’ve probably experienced a mild case of text claw.
Is text claw dangerous?
While it’s more annoying than dangerous for most people, text claw has the possibility to become a bigger problem if ignored. Texting is considered a fine motor activity, which means it requires precise, repetitive motion from small muscles. Over time, this can lead to strain or inflammation. In more serious cases, frequent texting can contribute to tendonitis, a condition that causes pain, swelling and decreased strength in the wrist or hand.
According to the Orthopedic Institute, symptoms of text claw may be similar to those of cubital tunnel syndrome, which occurs when the ulnar nerve (the one that runs along the inside of your elbow) becomes compressed or irritated. According to the Cleveland Clinic, this condition can lead to numbness, tingling and weakness in the hand.
If you're having pain while using your phone on a recurring basis, talk to your health care provider.
How to prevent text claw
You don’t need to give up your phone to avoid text claw. Just a few simple adjustments can go a long way in reducing strain on your hands and wrists.
- Keep your texts short and sweet: Limiting the length of your messages means less typing and less tension on your muscles.
- Change up your technique: Instead of using your thumbs, try holding your phone in one hand and typing with the index finger of the other.
- Go hands-free: Use Bluetooth or headphones for calls so you’re not constantly gripping your phone or holding it to your ear.
- Try voice-to-text: It’s fast, convenient and gives your fingers a break.
- Take breaks: If you’ve been glued to your screen for a while, give your hands and arms a few minutes to rest and move.
Stretches to treat text claw pain
If you’re already feeling the effects of text claw, some gentle stretching can help relieve discomfort and improve flexibility. Here are two simple Physical Therapy exercises you can try:
Prayer Position Stretch
Start with your palms together in front of your chest, like you’re praying. Keep your fingers pointing up and elbows out. Hold for 30 seconds or more. To deepen the stretch, slowly lower your hands while keeping them pressed together.
Reverse Prayer Stretch
This time, press the backs of your hands together with your fingers pointing down. Hold for 30 seconds. For a stronger stretch, gently lift your hands upward while keeping your elbows out.
Text claw is not a medical emergency, but it’s a sign that your hands and wrists might be working overtime. A little awareness, intentional stretching and smarter device habits can go a long way toward keeping you comfortable and pain-free.
Photo credit: Getty Images
Related:
- Your Phone Screen Is Dirty: Here’s How to Clean It
- On Your Phone Too Much? Here’s How to Set Realistic Tech Limits
- Limiting Screen Time to Simplify Your Life
