Do you find you’re getting frequent headaches after working in front of your computer all day? Maybe you’re feeling some neck and shoulder pain along with blurry vision.
If you spend long hours staring at a computer screen or your phone, you may be experiencing digital eye strain. Constant use of digital devices can cause this condition, leading to headaches, blurred vision, and other problems. Here’s what you need to know about digital eye strain and how to prevent it.
What are the symptoms of digital eye strain?
Digital eye strain is a group of eye and vision problems brought on by the prolonged use of computers, tablets, and phones. The rapid evolution of technology and the accompanying changes in our lifestyle, including more people working from home offices and increased time spent looking at phone screens, mean more people than ever are experiencing symptoms of digital eye strain.
Symptoms of digital eye strain include the following:
- Blurry vision
- Headaches
- Sore and tired eyes
- Neck and shoulder pain
Common causes of digital eye strain
The most common cause of digital eye strain is the overuse of screens without taking enough breaks. Other causes include:
- Issues related to eyewear prescription accuracy and quality
- Glare from computer screens or other device screens
- Improper lighting (such as too much natural light or not enough lighting overall)
- Bad posture while using devices
- Improper placement of computer monitors relative to your body (too close or too far away)
All these factors can contribute to digital eye strain if they are not addressed properly.
How can I prevent digital eye strain?
If your job requires you to be in front of a computer most of the day, there are steps you can take to relieve symptoms of digital eye strain or even prevent developing it in the first place.
Take regular breaks from your computer
Follow the 20/20/20 rule! Every twenty minutes, look at something at least twenty feet away for at least twenty seconds. If possible, get up from your desk and walk around. This will help you prevent eye fatigue and neck and shoulder pain.
Set up and maintain the proper distance between you and your computer screen at your desk
The proper distance between you and your computer screen is between twenty to twenty-eight inches, and at about four to five inches below eye level.
Adjusting the lighting in your room so it’s not overly bright
Reducing overly bright room lighting can help minimize digital eye strain, especially when your screen is much dimmer than your surroundings. Try adjusting your lights to match your screen brightness, or use softer, indirect lighting to reduce the contrast that tires your eyes.
Remember to blink
We tend to blink less often when focusing on a screen, but blinking less often can increase your chances of developing dry eye. Try to consciously blink more to keep your eyes hydrated.
Visit your eye doctor for an eye exam
Lastly, it’s crucial to get regular eye exams to catch any vision changes early on. During your visit, be sure to mention that you spend a lot of time in front of a computer for work and have been experiencing symptoms of digital eye strain.
Your eye doctor will assess your vision and eye health and look for signs of eye diseases and other conditions. They will conduct tests to determine if digital eye strain is causing your discomfort or another underlying issue. If you wear glasses or contact lenses, your optometrist can make sure your prescription is accurate, allowing you to see screens clearly without straining your eyes. Your eye doctor may also recommend wearing eyeglasses that have blue light blockers in the lenses and are optimized for computer use, otherwise known as “computer glasses.”
The doctors at Clarin Eye Care Center or Coral Gables Eye Care can also diagnose any vision problems that may be worsening your digital eye strain, such as astigmatism, presbyopia, farsightedness, or problems with how your eyes work together. You may need an updated prescription to feel more comfortable while working in front of your computer. Book an appointment for an eye exam today!
