Long term physical effects of excessive screen time

We can’t escape the value of smartphones into our lives; the click of a button has made sending email easy and accessible in a matter of seconds, bringing convenience and efficiency into our daily routines. In the past few decades, the frequent use of cellphones has sky-rocketed due to the increasing consumption of social media. On average, people spend approximately three hours on their cellphones a day, and this number is bound to increase over the next few years considering the effect of social media and hybrid working conditions. But how much is too much?

Excessive use of smartphones has always been linked to mental distress, but have you ever considered the long-term physical effects of constantly staring at your screen? Let’s unpack the physical effects of excessive screen use.

wellness

Information fasting or how to control the excess of information we receive daily to live better

Eye strain

Our eyes are one of our most important sensory organs, and over the past decade cellphones have played a major role in causing eye problems. “When you spend too much time looking at a screen you don’t blink as much as you should, which affects your tear film and can cause discomfort such as dry eyes and can lead to blurry vision,” says optometrist Itumeleng Sithole. Sithole further explains that excessive screen time can cause myopia, which means you may struggle to see things that are in the distance.

Eye strain is common but its long-term effect can be detrimental to the health of your sight. Spending too many consecutive hours staring at your phone could increase the risk of macular degeneration where part of your retina (the macula) could be permanently damaged.

3 tips for preventing eye strain

• Just like any other activity, take a break when you feel any concerning discomfort. “Take a 5–10 minute break from the screen,’’ says Dr Sithole. Go outside, play an instrument or just take a walk.

• Blink, blink, blink.The average person blinks 15 times a minute, but studies have shown that when we are looking at our screens we only blink 5–7 times a minute. Blinking helps moisturise our eyes and it’s crucial to blink as often as possible to avoid dryness and irritation.

• Follow the famous 20-20 rule. Every 20 minutes, shift your focus and look into the distance for 20 seconds. This is a popular method that many people have adopted to give their eyes a break.

Neck and back pain

When you use your phone, you’re constantly looking down, which can lead to strain on your neck and back. Hours of hunching over your phone can also negatively affect your posture, adding stress to your neck and shoulders. Prolonged strain on your neck and back can increase the risk of herniated discs and chronic pain. Make sure to take regular breaks and adjust your posture.

3 tips for prevening neck and back pain

Rotate your head in a circular motion when you feel any intense twinges, and to keep supple. Also tilt your head forwards and backwards and from side to side –this will help maintain good posture.

• Shrug your shoulders regularly. This will help strengthen your shoulders and neck and build your trapezius muscles, which are located on either side of your neck and extend down your back.

• Hold your phone at eye level to avoid tilting or hunching. Your phone or digital screen must be directly in front of you; you can also use a phone stand to keep your view at eye level.

Hand-and-wrist effects

Who can forget the iconic episode of Keeping Up with the Kardashians when Kim consulted a doctor for a sore wrist only to be told to take a break from selfies? As funny as that may sound, there’s nothing funny about ending up in the ER because your texting thumb is numb or has suddenly gone stiff.

Repetitive typing and constantly taking selfies can pose a threat to your hand movements, which could affect your hand joints in the long run. The overuse of smartphones could also potentially cause arthritis or contribute to the development of osteoarthritis in the hands. Other conditions associated with excessive use include trigger finger, tendonitis, inflammation of the tendons in the hands and fingers, and carpal tunnel syndrome.

3 tips for preventing hand-related issues

• Take a break from typing and use voice commands, such as Google Assistant, Siri or Alexa. This will give your fingers some time to regain some strength.

• Exercise your fingers and wrists regularly.

Rotate, bend and do finger spreads

• Do not use pressure when typing and try to relax your thumb or fingers. Avoid twisting your wrist when holding the phone, and try to maintain a good hand position.