Eye Strain from Computer Use: Recognizing Signs, Remedies, and Exercises for Relief
Relieving Computer Eye Strain: A Comprehensive Guide
Computer eye strain, also known as digital eye strain or computer vision syndrome, can cause discomfort and impairment for those who spend long hours in front of digital screens. Symptoms include tired and strained eyes, dry, irritated, or burning eyes, blurred vision, difficulty refocusing, sensitivity to bright lights, headaches, neck and shoulder pain, and more [5].
The primary cause of computer eye strain is prolonged focusing on digital screens, which can lead to stress on the eye muscles and insufficient blinking [1][5]. To combat this, effective exercises and treatments have been developed.
Exercises for Computer Eye Strain Relief
- 20-20-20 Rule: Every 20 minutes, look at an object 20 feet away for at least 20 seconds. This relaxes the eye muscles that focus on close screens [1][2][3][5].
- Blinking exercises: Blink regularly and consciously to keep eyes lubricated and prevent dryness. Closing eyes briefly multiple times helps distribute lubrication evenly [1][5].
- Zooming exercise: Focus on your thumb at arm’s length, then slowly bring it closer to about 3 inches from your eyes and back, repeating several times to exercise focusing ability [1].
- Eye Rolling: Moving eyes in a circular motion can ease muscle tension and maintain eye flexibility [3].
- Refocusing exercises: Shift focus between near and distant objects to reduce strain after continuous screen use [1].
Additional Measures for Prevention and Relief
- Proper screen positioning: Keep the screen about an arm’s length (20-24 inches) away and position the top of the screen at or slightly below eye level to reduce strain [3][5].
- Adjust lighting and reduce glare: Keep screens clean, use proper ambient lighting, and position screens to minimize reflections [5].
- Use blue light filters or glasses: These can reduce discomfort caused by prolonged exposure to screen-emitted blue light and protect retinal health [2][5].
- Use lubricating eye drops: Artificial tears can alleviate dryness associated with prolonged screen usage [5].
- Limit screen time and take regular breaks: Aside from the 20-20-20 rule, reducing total screen exposure and resting eyes before sleep improves eye comfort and reduces strain [4][5].
- Massage eyelids and wash face with cold water: These can provide additional temporary relief for eye strain [4].
By incorporating these exercises and environmental adjustments, individuals can effectively relieve symptoms of computer eye strain and protect their eye health during long hours of digital device use.
For those experiencing significant discomfort or impairment, it is advisable to consult a doctor or undergo an eye exam [2]. Other contributing factors to computer eye strain include viewing screens from inappropriate distances and angles, and a reduced blinking rate [1][5].
Underlying vision problems could also be causing or worsening symptoms of computer eye strain. If suspected, an eye specialist should be consulted [6]. The American Optometric Association recommends regular eye exams for those who spend a significant amount of time in front of digital screens [2].
By taking these steps, individuals can ensure their eye health and maintain comfort while working or enjoying digital activities.
[1] American Optometric Association. (2021). Computer Vision Syndrome. Retrieved from https://www.aoa.org/healthy-eyes/caring-for-your-eyes/computer-vision-syndrome
[2] American Optometric Association. (2021). Computer Vision Syndrome: Prevention and Treatment. Retrieved from https://www.aoa.org/healthy-eyes/caring-for-your-eyes/computer-vision-syndrome/prevention-and-treatment
[3] Digital Eye Strain. (2021). Retrieved from https://www.mayoclinic.org/diseases-conditions/digital-eye-strain/symptoms-causes/syc-20375615
[4] Digital Eye Strain: How to Reduce Symptoms. (2021). Retrieved from https://www.healthline.com/health/digital-eye-strain-reducing-symptoms
[5] What is Computer Vision Syndrome? (2021). Retrieved from https://www.aao.org/eye-health/diseases/what-is-computer-vision-syndrome
[6] Vision Therapy. (2021). Retrieved from https://www.aoa.org/patients-and-public/vision-care-tips-and-advice/vision-therapy
- Prolonged screen use can exacerbate mental health issues due to the added stress and fatigue, as Computer Vision Syndrome (CVS) and poor eye health can significantly affect one's overall health and wellness.
- Additionally, CVS can lead to medical-conditions beyond strained eyes, such as headaches, neck and shoulder pain, and even mental health issues, making it crucial for individuals to prioritize their eye-health and adhere to preventative measures for comfort and well-being.
- It's essential to address underlying mental-health concerns that may be exacerbated by extended screen usage and CVS, which could include stress and depression, as part of a comprehensive approach to health-and-wellness.
