Frequent typing and scrolling on a small device can cause pain in your thumbs, fingers, hands and wrists, and lead to repetitive stress injuries. Follow these ergonomic tips to protect yourself:

➺ Keep it short. Save longer messages for a phone call or an email you type using a full-sized keyboard.

➺ Use technology. Reduce keystrokes with talk-to-text functions, autocomplete, shortcuts, gesture-based typing and word prediction tools, many of which come standard on your phone or are available as a free or low-cost app.

➺ Sit or stand up straight. Avoid hunching over your device, bending or twisting your neck, and rounding your shoulders.

➺ Take frequent breaks to shake and stretch out your hands, wrists and fingers.

➺ Lighten your touch. Remember that touch screens and mobile keyboards are sensitive. Use a light touch to save strain on fingers and thumbs.

➺ Alternate your typing style. Switch between 1 finger and 2 thumbs when typing and scrolling to avoid overuse and repetitive motion.

➺ Stop if it hurts. If you experience pain in the base of your thumb that radiates into your wrist or up your arm, you may have repetitive stress strain or injury. Reduce your smartphone use, and see your health care provider if the problem persists.

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