In a world where everything is at your fingertips, smartphones can get addicting for people of all ages. Whether you're 20 or 80, it's amazing to be able to Google any question you may have, catch up with friends on social media and stream movies and shows while you shop online.
But you know what they say: "Too much of a good thing," and too much—or constant—screentime can and does hurt much more than your eyes.
Tech neck and headaches
Dr. Vivek Babaria, DO, RMSK, an interventional spine and sports medicine physician at DISC Sports & Spine Center, says he’s seeing more people with tech neck and carpal tunnel syndrome. The common culprit? Too much time on their phones.
Over time, the strain of the forward head posture can lead to a hump on the neck, which can lead to headaches as facet joints take on extra load, Babaria says. Additionally, he warns that the position can lead to muscle imbalances in the upper trapezius and levator scapulae, along with weakness in the deep cervical flexors.
Another condition to worry about is carpal tunnel syndrome. It’s a condition when there is extra pressure on the median nerve. The result is tingling, numbness and sometimes pain in the thumb, index and middle fingers. Babaria says this comes from gripping your phone too tight and bending your wrist awkwardly.
Related: Is Your Wrist Pain Carpal Tunnel Syndrome?
Mental health challenges
“Getting ‘likes’ and notifications from your phone releases dopamine, which makes us feel good, and in turn, we want to repeat these feel-good behaviors,” says Dr. Melissa DiMartino, Ph.D., an associate professor of psychology at the New York Institute of Technology.
One growing concern from constant scrolling is nomophobia—the fear of not having your phone. The number of people with nomophobia is unclear, although a 2023 study of university students estimated the rate of moderate nomophobia was 56 percent.
Related: This Common Condition Increases Your Chronic Illness Risk By 30%
The result? The brain has trouble winding down and smoothly transitioning into a relaxed state. Along with suppressing melatonin, Kaylor says engaging online content releases dopamine. The pleasurable, rewarding effects of dopamine keep the brain alert and primed to keep scrolling.
Related: Is It Bad to Sleep With Your Phone Next to Your Bed?
Dull skin, fine lines and wrinkles
Blue light ages the skin and creates dark skin patches by creating free radicals. These are unstable oxygen molecules that damage other nearby cells. “These unstable chemicals trigger inflammation and provoke the breakdown of supporting collagen and elastin fibers, speeding up the skin’s natural aging process and inducing early wrinkling and laxity,” Aparovich explains.
How to Break the Habit of Mindless Scrolling
Nowadays, it’s impossible not to use your phone, but giving yourself regular breaks can help with mindless scrolling. People can avoid doom-scrolling by turning off notifications and setting time limits for app use.
DiMartino takes it a step further. She advises people to leave their phones in another room before bed and when out with others. Doing so will help you stay present in the moment.
Up Next:
Related: Want Better Focus? Do This to Your Phone Right Now
Sources
Dr. Vivek Babaria, DO, RMSK, interventional spine and sports medicine physician at DISC Sports & Spine Center.Dr. Melissa DiMartino, Ph.D., associate professor of psychology at the New York Institute of TechnologyPrevalence of Nomophobia in University Students: A Systematic Review and Meta-Analysis. Healthcare Informatics Research.Dr. Leah Kaylor, PhD, MSCP, clinical and prescribing psychologist at Leah Kaylor, PhD, PLLC.Valerie Aparovich, biochemist and cosmetologist-aesthetician at OnSkin Read More Details
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