4 Ways to Reduce Digital Eye Strain

Just like sitting at your computer is dangerous, staring at your computer all day can also be risky. Eye and vision problems are reported in 70-75% of computer workers, according to the American Optometric Association.

Symptoms of digital eye strain include headaches, eye pain, redness, watering, double vision, loss of focus, and my favorite - eye twitching. But there are 4 steps you can take to reduce the strain.

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1. Get an eye exam - This may seem like an obvious first step but a comprehensive exam can ensure that your eye strain isn't something more serious. Your eye doctor can also test your eyes for changes at specific working distances.

2. Take a break - follow the 20/20/20 rule. Take a 20 second break every 20 minutes and look at something 20 feet away. This will give the focusing muscle a chance to relax. While on your break you can also try palming. Close your eyes and place the centers of your palms over your eyes. Take deep slow breaths and relax your eye muscles. This is meditation for the eyes and it rejuvenates your eyes during long computer work. Keep your shoulders and neck relaxed while you do this to reduce the tension in your eyes as well.

3. Don't forget to blink - When doing demanding digital work, your blink rate decreases. A conscious effort should be made to blink lightly every 10 to 15 seconds. This will coat the cornea, or front part of the eye. If you need help, every 20 minutes try blinking 10 times by closing your eyes very slowly.

4. Change your set up - Re-position your computer so that it is 20-28 inches from the eye and 10 to 15 degrees below your eyes. Clean your screen frequently to reduce glare and increase the light in your workstation. You can also purchase (or position) ergonomic furniture to ensure proper posture.

Eye strain can cause (and be caused by) tension throughout the neck and shoulders, and so a massage is also recommended (my kind of advice).

Do you have recommendations to reduce digital eye strain?