Are you experiencing thumb pain due to increased smart phone usage? You are not alone as approximately 40% of smartphone users experience thumb or wrist pain. Also, about 65% of physiotherapists report having thumb pain at some point in their lives.
There can be several reasons behind this discomfort—muscle and tendon overuse, tightness, ligament strain, or conditions like thumb joint osteoarthritis. Activities such as performing manual therapy, having joint hypermobility, and using a smartphone for more than 5 hours a day notably increase your risk. Plus, once you’re over 50, your chance of developing base-of-thumb osteoarthritis increases by about 1% each year.
Common symptoms of thumb pain
Symptoms depend on the structures involved and may include:
- Pain or tightness in the thumb joint or muscles
- Swelling around the joint or tendons
- Pins and needles, numbness, or sensory changes
- Weakness—especially when twisting lids or handling keys
If nerves are affected, you might also experience altered sensation in your thumb or hand.
What research shows on thumb pain
Here’s a summary of recent, high-quality research to help guide you:
1. Prevalence in the general population
A 2024 Saudi Arabian study found that 39.7% of smartphone users reported thumb or wrist pain, with higher rates in women and those using phones for more than 5 hours per day (Hassaan et al., 2024)
2. Role of holding posture & usage duration
A 2024 study identified that both how long you hold your phone and which hand or posture you use significantly affects thumb and wrist discomfort—especially when using only your dominant hand (Banadaki et al., 2024)
3. Smartphone addiction & thumb-wrist pain
Medical students with higher smartphone addiction scores were significantly more likely to experience thumb and wrist pain (Baabdullah et al., 2020)
4. Osteoarthritis: benefits of exercise
A 2024 meta-analysis (14 RCTs, 1,280 patients) confirmed that exercise-based therapy significantly reduces pain and wrist disability compared to other conservative treatments in CMC joint osteoarthritis (Lee et al., 2024)
Smart tips to protect your thumb
Based on these findings, here’s what you can do:
- Limit daily smartphone use to under 5 hours, and aim to use both hands equally during prolonged use.
- Change how you hold your phone, avoiding thumb stretching—opt for grips that support the phone on your palm.
- Take frequent breaks to rest and stretch your thumb, wrist, and forearm.
- Practice gentle thumb exercises, especially if you’re over 50 or have early osteoarthritis:
- Thumb abduction/adduction with soft resistance
- Web-space releases (gently massage/release muscle between first and second fingers)
- Consult a professional if pain persists. Bracing, tailored exercise programs, or physiotherapy may be recommended—especially for osteoarthritis or ligamentous injuries.
Parting Thoughts
Smartphones are a big part of modern life—but so is thumb and wrist pain. By adjusting how often and how you use your phone, incorporating simple thumb exercises, and staying alert to early symptoms, you can protect your joints and stay pain-free.
References
Banadaki, F. D., Rahimian, B., Moraveji, F., & Varmazyar, S. (2024). The impact of smartphone use duration and posture on the prevalence of hand pain among college students. BMC Musculoskeletal Disorders. journals.lww.com+15bmcmusculoskeletdisord.biomedcentral.com+15pubmed.ncbi.nlm.nih.gov+15pmc.ncbi.nlm.nih.gov+1reddit.com+1reddit.com
Baabdullah, A., Bokhary, D., Kabli, Y., Saggaf, O., Daiwali, M., & Hamdi, A. (2020). The association between smartphone addiction and thumb/wrist pain: A cross-sectional study. Medicine (Baltimore), 99(10), e19124. journals.lww.com+4pmc.ncbi.nlm.nih.gov+4pubmed.ncbi.nlm.nih.gov+4
Hassaan, H., Alqahtani, H. A., Albesher, M. A., Alnaim, M. F., Albesher, S. K., & Alhazmi, F. I. (2024). Prevalence of thumb and wrist pain among smartphone users in the Saudi Arabian general population. Journal of Family Medicine and Primary Care. he02.tci-thaijo.org+7pubmed.ncbi.nlm.nih.gov+7pmc.ncbi.nlm.nih.gov+7
Lee, S., Park, H., Kim, J., & Choi, Y. (2024). Exercise-based interventions are effective in the management of patients with thumb carpometacarpal osteoarthritis: A systematic review and meta-analysis of randomized controlled trials. PMC. pmc.ncbi.nlm.nih.gov
Leave a Reply