Back to top


using smart phone ergonomically

Estimated reading time:

Sore thumbs, tired wrists and aching necks are all typical complaints when we overuse our smartphones. Nowadays, we spend a lot of time on our phones. A large amount of this time is in a poor posture. If you know how to use your smartphone ergonomically, you are helping to prevent injuries. 

a mobile phone held too low

When we hold our head in a healthy neutral position, i.e. looking straight ahead, the forces on the cervical spine or neck area are approximately 5kg - 5.5kg. For every inch (2.5cm) the head moves forward, it’s an extra 4.5kg weight on the spine; as per the picture below . Consider the amount of time we spend looking down at our phones. Repeating this constantly and often for long durations throughout the day, places unnecessary strain on our necks and increases the risk of developing neck problems

Bring your phone to eye level using your arms What we want to think about here is removing the amount of looking down we have to do. This is important to prevent neck and shoulder pain. Start with your arms down by your side, keep your elbows close to your body. Bend your elbows and bring your forearm up towards you. Position yourself where you can look directly ahead at your phone. Look around the screen using your eyes. 

holding a mobile phone to eye level

Take a break – Consider setting a reminder or using an app which prompts you to take a break from your small screen. Try to implement the 20-20-20 rule to ensure your eyes do not become strained. For every 20 minutes spent looking at your screen, look 20 feet away for 20 seconds. 

Ergonomics Support for Your Company

Fit For Work provide a range of ergonomics services which are suitable for those working from home/remotely or those who are office based. To learn more about office setup and good ergonomics principles, you can reach out to Fit for Work to talk about how an ergonomic programme within your office can increase productivity, increase staff satisfaction, improve staff retention and reduce sick leave.