Scientists have been studying the health effects of cellphones on our bodies for at least 30 years, but the technology has only tightened its grip on our hands. Now, a growing body of research points to how our smartphone dependency takes its toll on our entire body. Doctors refer to it as ‘phone body’, a catch-all term to describe the many ways extended cellphone use changes the body’s physiology. But how is this different from ‘doomscrolling’ or ‘brain rot’ – and can a digital detox fix the issue?
How much time do we spend on our phones, anyway?
South Africans are known to have some of the heaviest phone usage in the world. Because phones are easier to access than laptops and smart TVs, they’ve become essential tools, doing everything from paying for your flat white to providing your entertainment. About 93% of South African households use only cellphones, and 51% of online purchases are made on a smartphone.
And our screen time? South Africans spend an average of 9 hours and 37 minutes on the Internet daily. The global average is 6 hours and 38 minutes. Of those 9-and-a-half hours, we spend 3 and a half on social media, with YouTube, Facebook and Messenger following the dominant app: WhatsApp.
READ MORE: “I Swapped My Smartwatch For A Screen-Free Tracker And I Felt More Present”
So, What Is ‘Phone Body’?
We use our phones for everything: making payments, investment management, communication, watching Masked Singer, filming our gym sessions, calculating how much you owe on the bill. Over 9 hours a day on one device alone, day after day is bound to leave a mark on the body. So, what’s the damage?
Experts have been worried about the harms of cellphones since at least 2006, per a WHO report from that time. Back then, scientists worried about possible radiation from the device. While the NIH says that’s not true, there are still plenty of other health effects of cellphones. These health impacts, experts say, are what make up the term ‘phone body’. Basically, a body that’s been negatively impacted by cellphones. Here’s what they found.
1. Posture & Spinal Health
Good posture is important for many things, including your lifespan. But studies link high screen time with changes in the spinal column, which impact posture. Overall, excessive cell use subtly encourages the body to round the spine, creating a hunchback shape with a protruding chin. It’s known as ‘tech neck’ – but the damage is more than chin-deep.
Tech neck’s impact on your body can’t be understated: the weight of a human skull is heavy. Every change in the spine impacts how the body is able to carry the weight of the skull. Per experts, for every inch your head is pushed forward, the spine is loaded with an extra 4.54 to 5.44 kilograms. Anyone who’s ever had to do a hollow hold can tell you: that weight adds up, fast. Over time, this imbalance causes a domino effect: difficulty breathing, facial pain, neck pain, headaches and more.
New studies challenge the idea that spinal changes can be unanimously pinned on phone usage, saying that broader lifestyle factors (sleep, activity level) matter more than posture alone. However, it’s worth pointing out that a 2021 study creates the link between extended phone use and poor lifestyle habits, such as poor sleep and lower fitness levels.
To help get your posture back on track, there are daily exercises you’d be remiss to skip. They’re stretches and activation exercises that release tension and work to restore balance.
READ MORE: Your Fitness Tracking App Is Sharing More Than Your Step Count – Here’s How To Fix It
2. Vision Weakness
Myopia, or nearsightedness, is skyrocketing. A 2011 study reported that staring at mobile device screens leads to fatigue, headaches and forces our eyes to adjust to the light hitting our eyes continuously. Now, we know for sure that visual discomfort creates nearsightedness. There are a few contributing factors aside from the screen’s glare, such as the distance between the screen and your face and how many screens you’re looking at (the TV vs the laptop vs the phone).
The solution here is maddeningly simple: go outside. A smartwatch-based cohort study found that continuous outdoor exposure of at least 15 minutes at >2,000 lux was associated with less myopic shift. Experts say at least 15 minutes of outside time can reduce this myopia, but really aim for two hours a day.
3. Grip Strength
Anyone with a “Plus”-sized cellphone, stand up: we know your baby fingers are upset with you. Northwestern Medicine identified three different ‘smartphone tendinitis’ conditions, all from texting. They’re called trigger finger (finger spasm or stiffness), De Quervain tendinitis (thumb tendon inflammation), and carpal tunnel syndrome (wrist strain).
All three painful conditions are caused by the repetitive thumb and wrist strains that come from overusing those muscles. A 2021 study found that using a smartphone four or more hours per day increased the risk of developing carpal tunnel syndrome, with intensive users reporting significantly more wrist and hand discomfort.
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4. Cognition
We could do an entire, multi-volume tome on the research and case studies surrounding ‘phone body’s’ biggest victim: your brain. You’ve heard of FOMO (fear of missing out), brain rot (mental fog, short attention spans, and lack of concentration) and phantom vibrations (thinking your phone’s ringing when it’s not). The science is a lot less hashtagable, but also scary: a 2019 study, published in the says taking a break with your phone (i.e., using your phone in the bathroom, or when you take a breather) actually interferes with your rest, resulting in poor performance and increased mental depletion. Ditch it.
Get Your Body Back
The quick fix to ‘phone body’ is to simply ditch your phone. We’re willing to bet you’d struggle with that: global averages estimate that 6% to 27% of us are addicted to our phones, but that number could be grossly higher, especially in South Africa. Plus, we’ve closely woven our lives with our phones, so it’s impossible to even call a cab without one. Still, cutting your phone off can help your health in the long run, since so many of the ‘phone body’ health impacts are either irreversible (myopia), or difficult and painful to undo (anxiety, anyone)?
The solution? Slowly implement habits that require no or low phone use. Do a crossword instead of Wordle. Flip through a mag instead of Insta. Stare at the clouds. Touch grass. Remember, you’re not a robot – so don’t live like one.
READ MORE: 6 Easy Ways to Ease Back Pain – Immediately
Source: https://www.womenshealthsa.co.za/health/feed
