Using a cellphone can increase your risk of carpal tunnel syndrome. If you need to use your smartphone frequently, you may wish to hold it with one hand instead of two or take advantage of hands-free technology.

It’s estimated that somewhere between 3% and 6% of the world’s adult population has carpal tunnel syndrome, a nerve condition that affects the hands and wrists. Carpal tunnel syndrome is caused by compression of the median nerve, resulting in tingling, numbness, or weakness in your wrist and hands.

Certain health conditions and repetitive movements, such as long, frequent phone usage, can increase the chances of having carpal tunnel syndrome. To treat it, a doctor may suggest bracing, stretches, and surgery.

Carpal tunnel syndrome is often thought to be related to repetitive grasping and bending of the wrist. This may occur when an individual spends hours typing, sewing, or kneading dough. These types of movements can cause swelling, thickening, or irritation of the tendons in the carpal tunnel and compress the median nerve.

Much like other repetitive hand and wrist movements, holding your phone for extended lengths of time can increase pressure on the median nerve. Research indicates that if you use your cellphone for several hours a day, you are at an increased risk of developing carpal tunnel syndrome.

A 2021 study of individuals 18 years and older found that using a smartphone for 2 hours a day or more was associated with having carpal tunnel syndrome.

When the researchers in this study adjusted for additional variables known to potentially contribute to carpal tunnel syndrome, like diabetes and rheumatoid arthritis, 4 or more hours of daily cellphone use was associated with developing carpal tunnel syndrome.

If you need to use your smartphone and want to avoid carpal tunnel, you may want to hold it with only one hand.

The above 2021 study found that those who held their cell phones in both hands were almost eight times more likely to develop carpal tunnel than those who held their cell phones with only one hand.

Alternatively, you may wish to call people using the speakerphone function so that you don’t have to hold your phone at all. Even if you don’t want to have a full conversation on speakerphone, you can use the function periodically to give yourself breaks to stretch your arm, wrist, and fingers.

You can also use Bluetooth and other hands-free technology to talk on the phone without holding your cellphone. You can read more about this technology here.

Other activities and positions that can worsen or lead to carpal tunnel symptoms include:

  • using vibrating machinery
  • sleeping on your side
  • activities that require repetitive use of the wrist and hand, such as driving, typing on a keyboard, or playing the piano
  • sudden physical injury to the hand, wrist, or arm

It’s important to keep in mind that certain health conditions can also contribute to carpal tunnel pain. These may include:

Treatment for carpal tunnel syndrome may include:

  • splinting or night bracing
  • nonsteroidal anti-inflammatory drugs (NSAIDs) or corticosteroid injections
  • surgery
  • physical or occupational therapy

To help with carpal tunnel symptoms, a doctor may also recommend:

  • stretching
  • icing the affected wrist and arm
  • rest breaks from repetitive actions
  • using ergonomically designed tools and equipment

Spending 2 to 4 hours a day on your cellphone may increase your chances of developing carpal tunnel syndrome. Using your smartphone frequently for long periods of time can also worsen your carpal tunnel symptoms.

Tips to help avoid pain from carpal tunnel syndrome include:

  • stretching
  • taking breaks from repetitive movements
  • icing your arm