Welcome to Phone Body: How Addiction to Technology Is Ruining Your Vision, Your Brain, and More

Scientists have been studying the health effects of cell phones on our bodies for at least 30 years, but technology has only increased its influence on our hands. There is now a growing body of research pointing to how our smartphone addiction affects our entire body. Doctors refer to it as the “phone body,” a collective term that describes the diverse effects of extensive cell phone use on the body’s physiology. But how is this different from “doomscrolling” or “brain rot” – and can a digital detox fix the problem?

How much time do we actually spend on our phones?

It is well known that South Africans are one of the countries that make the most phone calls in the world. Because phones are easier to access than laptops and smart TVs, they have become essential tools for everything from paying for your flat white to providing you with your entertainment. Approximately 93% of South African households use mobile phones exclusively and 51% of online purchases are made via a smartphone.

And our screen time? South Africans spend an average of 9 hours and 37 minutes online every day. The global average is 6 hours and 38 minutes. Of those nine and a half hours, we spend three and a half on social media, with YouTube, Facebook and Messenger following the dominant app: WhatsApp.

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So what is “phone body”?

We use our phones for everything: making payments, managing investments, communicating, watching Masked Singer, filming our workouts at the gym, calculating how much you owe on the bill. Spending more than 9 hours a day alone with a device, day after day, inevitably leaves its mark on the body. So what’s the harm?

According to a WHO report at the time, experts have been concerned about the dangers of cell phones since at least 2006. At the time, scientists were concerned about possible radiation from the device. While the NIH says that’s not true, there are many other health effects of cell phones. Experts say these health effects give rise to the term “phone body.” Basically a body that has been negatively affected by cell phones. Here’s what they found.

1. Posture and spinal health

Good posture is important for many things, including your life. However, studies link excessive screen time to changes in the spine that affect posture. Overall, excessive cell usage subtly stimulates the body to round the spine, creating a hunchbacked shape with a protruding chin. It’s known as “tech neck” – but the damage extends more than to the chin.

The impact of Tech Neck on your body cannot be underestimated: the weight of a human skull is heavy. Any change in the spine affects how the body can support the weight of the skull. According to experts, every inch you push your head forward puts an additional 10 to 10 pounds of stress on your spine. Anyone who has ever had to do a hollow grip can tell you: the weight adds up quickly. Over time, this imbalance leads to a domino effect: difficulty breathing, facial pain, neck pain, headaches, and more.

New studies challenge the idea that spinal changes are unanimously due to phone use, saying broader lifestyle factors (sleep, activity levels) are more important than just posture. However, it’s worth noting that a 2021 study links prolonged phone use to poor lifestyle habits like poor sleep and lower fitness.

To get your posture back on track, there are daily exercises that you shouldn’t miss out on. These are stretching and activation exercises that relieve tension and restore balance.

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2. Poor vision

Myopia or nearsightedness is increasing rapidly. A 2011 study found that staring at mobile device screens causes fatigue and headaches and forces our eyes to adjust to the light that is constantly hitting our eyes. Now we know for sure that visual problems lead to nearsightedness. Aside from screen glare, a few other factors come into play, such as the distance between the screen and your face and the number of screens you’re looking at (TV, laptop, or phone).

The solution here is incredibly 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 myopia shift. Experts say at least 15 minutes outside can reduce myopia, but you should actually aim for two hours a day.

3. Grip strength

Psychedelic fluid art by xenial on Adobe Stock; Woman takes a selfie picture of Ekrulila from Corelens

Anyone who owns a “Plus” cell phone, stand up: We know your pinky is mad at you. Northwestern Medicine identified three different “smartphone tendinitis” conditions, all of which are linked to texting. They are called trigger finger (finger spasm or stiffness), De Quervain tendinitis (thumb tendonitis), and carpal tunnel syndrome (wrist strain).

All three painful conditions are caused by the repetitive stresses on the thumb and wrist that result from overuse of these muscles. A 2021 study found that using a smartphone for four or more hours per day increases the risk of developing carpal tunnel syndrome, with heavy users reporting significantly more wrist and hand discomfort.

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4. Cognition

We could write an entire multi-volume volume on the research and case studies surrounding the “phone body’s” greatest victim: your brain. You’ve heard of FOMO (fear of missing out), brain rot (mental fog, short attention span, and lack of concentration), and phantom vibrations (thinking your phone is ringing when it isn’t). While the science is much less hashtaggable, it’s also scary: A 2019 study published in the Journal of Behavioral Addictions says that taking a break from using your phone (such as when you use your phone in the bathroom or when you take a breather) actually affects your rest, leading to poor performance and increased mental fatigue. Leave it out.

Get your body back

The quick fix for “phone body” is to simply throw away your phone. We’re sure you’re struggling with this: the global average is that 6 to 27% of us are addicted to our phones, but that number could be significantly higher, especially in South Africa. Plus, our lives are intertwined with our phones, making it impossible to even call a taxi without one. Still, turning off your phone may benefit your health in the long run, since so many of the health effects of the “phone body” are either irreversible (myopia) or difficult and painful to reverse (scared, anyone)?

The solution? Slowly introduce habits that require little or no phone use. Do a crossword puzzle instead of Wordle. Flip through a magazine instead of Insta. Stare at the clouds. Touch grass. Remember, you are not a robot – so don’t live like one.

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