Preventing Digital Eye Strain
by Haley Cooke | March, 27, 2023
For those who sit in front of a computer screen all day, the risk of issues like back pain and weight gain aren’t the only problem you may run into. Not taking “eye” breaks during the day can also lead to digital eye strain which can contribute to dry eyes, blurred vision, eye twitching, and even neck and shoulder pain. Check out a few things you can currently do to protect yourself and a few “workouts” to add to your daily routine.
Go see the eye doctor – If you wear glasses, you may also need to wear computer-specific glasses. Blue-light blocking glasses in particular can help with headaches and eye strain.
Double check your desk ergonomics – Use the resource provided to you (or reach out if you need it) to double check your hip, neck, head, back, and arm positioning when you are sitting or standing at your work station. Poor positioning can cause you to strain your eyes to look at the screen.
Consider using an anti-glare screen – These are great for bright light settings, for instance when you’re sitting near open windows or working outdoors, without the noticeable reflection. It is important to note that the colors will be altered, so those who work in professional video editing, UX design, photo editing, or graphic design need to be mindful of the negative impact on image quality with a protector on the screen.
3 options for eye workouts:
20-20-20 rule: Every 20 minutes, look away from your computer screen at a specific object 20 feet away for at least 20 seconds.
Figure-8: In a seated position, focus on a specific point on the floor about 10 feet in front of you. Trace an imaginary figure 8 with your eyes for 30 seconds, then switch directions.
Focus shift: Hold your pointer finger a few inches away from your eye. Focus on your finger. Slowly move your finger away from your face, holding your focus on your finger. Look away from your finger into the distance. Return your focus on your outstretched finger and slowly bring it back toward your eye. Look away again and focus on a distant object. Repeat 3x.
Blue light glasses have helped me a lot with getting headaches due to staring at my computer screen all day. I also didn’t know about eye workouts, I will definitely be incorporating these into my daily routine!
I forget about my eyes when working at a computer all day, so thank you for the reminder to focus on keeping them healthy and for the workout suggestions too!