Digital Eye Strain: Causes and Prevention

By Thomas P. Finley, OD

Computers, iPads, tablets, and smart phones. They’re everywhere and we all use them for work and pleasure. The average worker spends seven hours a day on the computer. That plus recreational use of digital devices creates lots of strain on our eyes every day.

Symptoms of digital eye strain include:

Headaches

Loss of focus

Burning, watery, red and tired eyes

Dry eyes

Blurred vision or double vision

Eye twitching or quivering

Eye fatigue and a sensation of heaviness

Neck, shoulder and back pain.

These symptoms can lead to a decrease in speed of reading, comprehension, and work efficiency and productivity.

What can be done to
reduce digital eye strain?

Get a good eye examination. Your doctor will make certain your eyes are healthy and you’re seeing your best in each eye and at all required work distances. Before your exam, measure the distance between your eyes and your computer monitor(s) so any needed correction can be tailored for your specific requirements.

If wearing eyeglasses, consider a special pair of computer glasses. If you’re spending several hours every day on a digital device, consider a pair of eyeglasses specific for those needs so you function at your best and are more comfortable with sharp, crisp vision. Invest in a good non-glare lens and a filter to block harmful UV and blue light.

Eyes can be misaligned while working on digital devices making them work harder causing premature fatigue. Special eyeglass lenses called neurolenses incorporate contoured prism to bring the eyes into alignment relieving the headaches, neck & shoulder pain and eyestrain that many people experience when using digital devices, reading or doing detail work.

Take frequent breaks from digital devices. Follow the 20-20-20 rule. Every 20 minutes look away from your computer (at least 20 feet away or farther) for 20 seconds. Every hour stand up and take a 10 minute alternate task break. Stretch your arms and legs. Move.

Keep your eyes moist. During computer use, we blink 2/3 less and the blink quality decreases. This causes our eyes to dry. Make certain to blink completely and often. You can also supplement your normal tears with over-the-counter artificial tears, which help lubricate your eyes, keep them moist and improve comfort.

Poor posture can also contribute to digital eyestrain. Adjust your workstation and chair to the correct height so your feet rest comfortably on the floor. Position your computer monitor so it’s 20 to 24 inches from your eyes. Your screen should be slightly below eye level for comfortable positioning of your head and neck.

Adjusting the display brightness and increasing font size and contrast can also help reduce eye strain and fatigue. Make certain overhead lights are not too bright that they cause glare. You can also get glare from open windows.

Digital devices have become an essential part of our lives. Make certain your eyes and vision are properly prepared for them.