Painful hand due to smartphone? 

You know the feeling. Spending a long time scrolling on Instagram or being on your phone all day because almost everything is digital nowadays. But this sometimes comes with consequences. When you constantly make a certain movement, you can start experiencing pain after a while. As soon as you feel the emerging pain, it’s wise to take action before it gets worse. We have a few tips to help you get rid of that painful hand. 

What can you do? 

This is probably the most obvious tip, although not the easiest: Use your smartphone less. Did you know that many things you do on your phone can also be done on the computer, like WhatsApp and Instagram? So try to do long typing sessions on the computer. To give your wrists and fingers some relaxation, switch screens occasionally. 

When you feel pain in your hand while scrolling, it’s best to put your phone aside before the symptoms worsen. Preventing the pain is always better than treating it. 

Exercises 

There are a few simple exercises you can do to alleviate discomfort in your wrist, hand, or fingers. However, make sure not to move through the pain, in which case you should stop. 

Wrist 

Extend your arm and gently rotate your wrist in circles. Do this for about 30 seconds. Rotate alternately clockwise and counterclockwise. 

Move your wrist slowly from left to right, as if you’re waving. Do this for about 30 seconds as well. 

Hand and fingers 

Stretch your fingers as far as possible, then make a fist. Repeat this several times. 

Use a stress ball or something soft that you can squeeze for one minute. 

Tap each finger with your thumb one by one, doing this for about 30 seconds. 

If our tips don’t help, it’s possible that the pain has already advanced too much, and it would be better to consult a physiotherapist. They can certainly help you alleviate the pain!