How to Prevent Eye-strain- 8 Easy Ways


For eye strain prevention you must understand what it is.

Eye strain is a common problem that is experienced by people belonging to almost all age groups. With increased digital engagement eye strain has become a universally prevalent symptom. Medically eye strain is known as asthenopia.

What is eye-strain?

Eye-strain is a group of symptoms that arises when the eye muscles get tired due to prolonged strenuous usage. In simple words, eye-strain is a characteristic symptom due to eye muscle fatigue. Any activity that demands excessive use of your eyes can cause extra-ocular muscle fatigue leading to eye-strain.

In most cases, eye-strain is a minor problem. It gets alleviated by resting the eyes for a brief period of time. In certain cases, the eye-strain can be associated with an underlying eye disease. Therefore, it is recommended to get your eyes checked on a regular basis.

Normally, we blink approximately 18 times in a minute. This frequency of blinking helps to keep our eyes afresh. But when the frequency of blinking is reduced due to intensive focus on a certain object or work (book, driving, computer screen, writing), it can cause eye-strain.   You must understand eye strain prevention in detail.

What are the common causes of eye-strain?

Eye-strain is caused by certain activities that involve prolonged use of vision with reduced blinking. These tiring activities include-

Prolonged Staring at Digital Screen– 

Staring at mobile, laptop, computer screens, television screens, gaming screens, tablets, and other digital screens is the primary and the most prevalent cause of eye-strain. Prolonged staring combined with the harmful rays emitted from these digital screens can result in eye-strain.

Extensive Focus on a single activity- 

Any activity like reading or writing which involves continuous use of vision over a long period of time can lead to eye-strain.  

Environmental setup with aberrant light exposure

Working at a stretch with inadequate light or excessively lit area can cause eye-strain. For example, reading on a mobile screen or watching a movie on a digital screen with high brightness in a completely dark room; working in a studio with highly illuminated light settings; shooting with strobe light settings, etc. Working under such conditions puts excessive pressure on the eye muscles, leading to eye-strain.

Any underlying eye condition

Symptoms of eye-strain might be an overlapping symptom associated with an eye disorder. If you are experiencing persistent eye-strain symptoms get an eye-checkup done.

What are the signs and symptoms of eye-strain?

Common eye-strain symptoms include-

Uncommon symptoms that need medical attention-

  • Continuous eye pain
  • Soar eyes with a burning sensation
  • Persistent pounding headache

In the following paragraphs, we will understand eye strain prevention.

What is digital eye-strain?

Eye-strain inflicted due to the use of any digital device is called digital eye-strain. Prolonged working hours on a computer or laptop screen is the major cause of this eye-strain. Prolonged digital eye strain can lead to computer vision syndrome. Studies suggest that 50%-90% of people who work on a computer screen are at the risk of developing computer vision syndrome. In today’s digital world it is impossible to completely cut out the risk of computer vision syndrome but taking proper precautions can prevent worsening of the condition.

8 easy ways to prevent eye strain

Understand eye strain prevention in detail.

Limit stress Timing with the 20-20-20 Rule

The 20-20-20 rule involves a 20 minutes focus on the core activity with a 20-second break where you can focus on an object kept 20 feet away. This activity gives your eyes a relaxation window and prevents them from straining. First eye strain prevention.

Other than the 20-20-20 rule you can also use breaks to get away from the activity that helps your eye to relax. For long drives take 10 minutes to 20- minutes breaks which can include a stroll or a small nap. You can practice something similar for prolonged screen time. This helps to limit screen time and reduce the incidence of eye-strain.

Maintain a proper placement of your screen

Your digital device should be placed at the correct distance and you should maintain a proper posture. An ideal distance should be 20-26 inches far and slightly below the eye- level.

Try changing your posture. You can adjust the screen or adjust your sitting position. This will give your break from continuous staring and help reduce eye-strain.

Use anti-glare protection.

Blue light coming out from the digital screen can cause eye-strain. Protect your eyes from these harmful rays by either using anti-glare glasses or anti-glare screen cover. Using an anti-glare filter between your eyes and screen limits the harmful rays entering your eyes, thus preventing eye-strain.

Use proper illumination

Proper light adjustment should be done depending on the nature of the activity. If you are reading a book or writing anything in a note-book the light should focus on the object. Sitting in a well-lit room will help you get a smooth reading experience while putting less strain on your eyes. Watching TV in a dimly lit setup reduces eye-strain.

Similarly, adjust the brightness of your digital screens with the environmental illumination. You can use a night filter when it is dark to prevent eye-strain.

Restrict eye-movement while multitasking.

Frequent eye movements while multitasking can cause eye-strain. For example, focusing on a handwritten note kept on table and laptop screen alternatively shifting the focus to perform a task. Instead, you can use a document stand to place your document in the straight line of sight. This will reduce the load on your eyes and prevent eye-strain.  

Hydrate your eyes with eye-drops

When you work with continuous focus you tend to blink less. Blinking is a natural mechanism to replenish moisture in your eyes. A low frequency of blinking can make your eyes dry and cause eye-strain. Using eye drops helps to reduce dryness and prevent straining of the eyes.

Protect yourself from polluted air

Pollutants and dust particles suspended in the air can irritate your eyes and cause eye-strain. Dry air from air conditioners can also make your cornea dry and add on to your eye-strain. You can use an air purifier or humidifier to adjust the air conditioner will help reduce eye-strain.

Practice a small eye refreshing routine

Once the eye-straining work is finished, place a cool water-soaked cloth on your closed eye for 10 minutes. This regular practice will help your eyes to recover and reduce the symptoms of eye strain.

Who are at the risk of eye-strain?

The incidence of eye-strain is higher in people who are exposed the most to causative factors. This includes-

  • Work conditions that demand prolonged exposure to a digital screen.
  • Advanced age with less muscle strength may expertise eye-strain symptoms often.
  • Kids and adolescence with reduced outdoor activities and increased time spent on digital activities.
  • Already have an underlying eye condition

What are the treatments available for eye-strain?

Eye-strain is a very common eye problem. Eye-strain doesn’t generally have any severe consequences. Maintaining good eye hygiene and following simple steps to reduce eye strain can control the symptoms. Eye drops can be used after consultation with an ophthalmologist to reduce the discomfort associated with eye pain.

However, worsening eye-strain symptoms can be associated with an underlying disease. Pounding headaches, blurry vision, and itchy eyes associated with pain over a period of time need medical attention. Consult an ophthalmologist for an eye checkup.

What can be the complications from eye-strain?

The eye-strain itself doesn’t cause any physical complication to your eyes. But the discomfort associated with eye-strain can cause anxiety, mood swings, reduced productivity, increased incidence of work-related errors, sleep problems, and physical fatigue. However, the blue rays emitted by the digital devices which cause eye-strain can damage your vision and cause other related problems including sleep cycle disturbances, age related macular degeneration, cataract, retinal complications, etc.

Eye-strain is a problem that is almost inevitable. But taking care of your eyes, maintaining proper eye hygiene, and getting regular eye-check up is of utmost importance to maintain healthy eyes. Try these easy remedies to reduce eye-strain. These small tips can alleviate eye-strain in case the symptoms persist visit an ophthalmologist.

We also offer various services like Retina SurgerySpecs RemovalLasik Surgery, Squint, Cataract SurgeryGlaucoma surgery, and much more.

The best way to know how to get rid of eye strain is to visit the best Eye Hospital Delhi. Your eye doctor will examine the eye thoroughly.

Call +91-8851044355 now and book an appointment with EyeMantra. Or mail at [email protected].

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