Easy tips to tackle arm pain

Arm pain due to overuse of a phone is becoming increasingly common in the digital age. Constant texting, scrolling, or holding the phone in awkward positions can strain the muscles, tendons, and nerves of the arm, wrist, and shoulder. This can lead to discomfort, stiffness, and even long-term issues if ignored. 

Symptoms

Pain or aching in the arm, forearm, or wrist

Stiffness or reduced range of motion in the arm

Tingling or numbness in fingers 

Weakness in grip strength

Shoulder or neck pain due to poor posture

Swelling or tenderness in the forearm or wrist

Causes

Repetitive movements like texting, scrolling, or gaming for long periods

Holding the phone in one position for extended time

Poor posture causing strain on neck, shoulder, and arm muscles

Overuse leading to inflammation of tendons (tendinitis)

Pinched nerves from awkward positioning of neck or shoulders

Remedies

Take frequent breaks, use voice typing or hands-free options

Gentle wrist, arm, and shoulder stretches to release tension

Apply warm compress to relax muscles or cold pack to reduce swelling

Keep phone at eye level, sit upright, and avoid bending neck for long periods

Light resistance band or hand grip exercises to support arm muscles

Sujok Therapy 

On the corresponding points of the arm area on the hand on highlighted area (see figure) press with a blunt object or probe for five to 10 minutes. After this, apply red colour on the painful area to increase energy flow. You can also apply small fenugreek seeds and keep for four to five hours, removing if any discomfort occurs. Use medical adhesive tape to hold the seeds together. For persistent or severe pain, consult a healthcare professional. (Rajshree Vora is an obesity consultant, dietitian and nutritionist, Sujok therapist, counsellor, and yoga therapist. You can write to her at enquiry@rajshreeyoga.com)