How to Hold a Phone Correctly While Talking: Tips for Comfort and Neck Health
Why Holding a Cell Phone the Wrong Way Can Hurt
If you’re frequently holding the phone for long conversations, it can affect your posture and cause tightness in your neck, shoulders, and upper back. This is especially true for those who multitask while talking on a mobile phone.
Even a small change in how you hold a phone can make a big difference in preventing discomfort.
Best Ways to Hold a Phone While Talking
It is natural to have long phone calls occasionally. However, when the frequency of these calls increases, you may start to feel excessive stress in your neck and shoulder.
Here are some chiropractic-recommended tips to reduce strain while using your phone:
Use Your Hand – But Switch It Up
Most people unconsciously favor one side when holding a cell phone. Over time, this can cause muscle imbalance. To avoid overusing one side:
Switch hands during calls
Alternate ears if you’re not using a headset
Avoid Shoulder Cradling
Holding your phone between your ear and shoulder might seem convenient—but it can put pressure on your cervical spine. Instead:
Use a hands-free device
Try the speakerphone when privacy isn’t a concern
Consider a Bluetooth headset for longer calls
Stay Active While Talking
If you’re a frequent mobile talker, take your calls on the move:
Walk around during long conversations
Stretch or stand to prevent stiffness
Change positions often while holding the phone
How to Hold a Phone During Video Calls
If you often use your phone for video chats, how you position it matters too. Here’s how to make it comfortable and ergonomic:
Use a phone stand or tripod to keep your hands free
Hold the phone at eye level to avoid neck strain
Maintain a comfortable distance—about 18–24 inches from your face
Use landscape mode for a wider view when needed
What’s the Best Way to Hold a Phone?
The best way to hold a phone depends on the situation, but here are some general principles:
Keep wrists relaxed and elbows close to your sides
Support your arm by resting it on a surface if possible
Don’t grip the phone too tightly
Keep your neck neutral—avoid looking down for long periods
Whether you’re talking on your cell phone or browsing, these tips can reduce hand and neck fatigue.
Tools That Help You Hold Your Phone More Comfortably
To reduce physical strain while using your phone, try accessories like:
Ergonomic grips (e.g. PopSockets)
Adjustable phone holders
Neck mounts or stands for video calls
Headsets or earbuds for audio calls
These tools are especially helpful for anyone who experiences hand pain, arthritis, or general discomfort while holding the phone for extended periods.
When to See a Chiropractor for Neck Pain
If you’re experiencing persistent neck or shoulder pain from frequent cell phone talking, chiropractic care may help.
At Revolution Chiropractic Murfreesboro, Dr. Oscar Noriega DC provides gentle, noninvasive adjustments designed to relieve tension caused by poor posture and repetitive motion.
Through a combination of spinal realignment, muscle therapy, and posture correction, we can help reduce pain and improve your overall phone habits.
Final Thoughts
Whether you’re a regular cell phone talker, working remotely, or simply spending more time on calls, paying attention to how you hold your phone can make a big difference in your physical health.
Small changes—like switching hands, using a headset, or investing in a phone stand—can help prevent discomfort and support better posture.
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