Hand pain from overusing your smartphone. This one is for all the phone addicts out there. 

You know that feeling. When you spend hours scrolling on Instagram or are glued to your phone all day because almost everything is digital. As fun as it can be, it can come with consequences. When you constantly repeat a particular movement, you can experience pain – you begin to overuse those muscles. We have all heard of a repetitive strain injury, so as soon as you feel that twinge of pain, you need to take action and stop it from getting worse. We have created a simple list of tips for you to try and implement to help remove the pain from using your phone. 

What can you do? 

Although not the easiest, the most obvious tip is to use your smartphone less. For instance, did you know apps like Instagram and WhatsApp can be used on your computer? If you have a long typing session ahead of you, swap your handset for your computer and give it a go on a different device. Switching screens occasionally can help your wrists and fingers relax and help your posture as, hopefully, you have optimised your desk and computer set up.  

If you start to feel pain in your hand while scrolling, it’s best to put your phone down. If you persist, it could make the symptoms worse, and no post is worth that. Preventing the pain is always better than treating it. 


There are a few simple exercises that you can do to alleviate discomfort in your wrist, hand, or fingers. However, make sure not to move through the pain, if that is the case, it’s best to stop.  


Extend your arm and gently rotate your wrist in circles. Do this for about 30 seconds. Rotate alternately clockwise and counterclockwise. Also, try moving your wrist slowly from left to right, as if you’re waving. Make someone’s day at work and wave and smile at them while also helping yourself out. Do this for about 30 seconds as well. 

Hand and fingers 

  • Stretch your fingers as far as possible, spraying them out and then make a fist. Repeat this several times, alternating between the two.  
  • Use a stress ball or something soft that you can squeeze for one minute to engage the hand fully and then relax. Repeat several times. 
  • Tap each finger with your thumb one by one, doing this for about 30 seconds. 

If our tips don’t help, the pain may have already progressed too much, so we recommend you seek advice from a physiotherapist.  

Sharing is caring