Eye strain facts

• The term eye strain describes a group of symptoms which occur after extended use of the eyes.
• Although eye strain can be uncomfortable, it does not lead to any eye damage.
• Extended computer use or inadequate or excessive lighting may cause eye strain, but there are no permanent consequences of this.
• Symptoms can include headaches, blurring of the vision, feelings of dryness, and other discomfort, but eye strain will not damage your eyes or change their anatomy.

What is eye strain?

The term eye strain is frequently used by people to describe a group of symptoms that are related to use of the eyes. Eye strain is a symptom, not an eye disease. Eye strain occurs when your eyes get tired from intense use, such as driving a car for extended periods, reading, or working at the computer. If you have any eye discomfort caused by looking at something for a long time, you can call it eye strain.

Although eye strain can be annoying, it usually is not serious and goes away once you rest your eyes. In some cases, signs and symptoms of eye strain are a sign of an underlying eye condition that needs treatment. Although you may not be able to change the nature of your job or all the factors that can cause eye strain, you can take steps to reduce eye strain.

What causes eye strain?

The medical term for eye strain is asthenopia. The symptoms of ocular fatigue, tired eyes, blurring, headaches, and occasionally doubling of the vision are brought on by concentrated use of the eyes for visual tasks. 

Some people, while concentrating on a visually intense task such as reading fine print, using the computer for hours at a time, or trying to see in the dark, unconsciously clench the muscles of their eyelids, face, temples, and jaws and develop discomfort or pain from use of those muscles. This may lead to a vicious cycle of tensing those muscles further and causing more distress. Other people attempting to do similar visual tasks may have no symptoms at all.

Common precipitating factors for the onset of eye strain include extended use of a computer or video monitor, straining to see in very dim light, and exposure to extreme brightness or glare. Many people will blink less than normal when performing extended visual tasks. This decreased blinking may lead to dryness of the ocular surface and symptoms of dry eyes.

Refractive errors (a need for glasses for distance or near vision, or both) may produce the symptoms of eye strain.

The inability to make both eyes work together in a binocular fashion may also generate the symptoms of eye strain. However, most individuals who have limited or no binocular vision have no such symptoms.

4 Yoga Exercises for Eye Strain

Do you ever find yourself squinting and rubbing your eyes after a long stretch in front of a computer? If so, you’re not alone. Average adult Americans now spend more than eight hours a day staring at screens of one sort or another. And this growth in “screen time” has brought an increase in adults suffering from blurred vision, itchy and watery eyes, headaches, double vision, and other symptoms of eye strain.

Screens—including those on computer monitors, tablets, and smart phones—force users to focus their eyes intently at a single distance near the face. “The eyes were not made to do extensive close work,” said Marc Grossman, behavioral optometrist, licensed acupuncturist, and author of five books on natural eye care. “But now, almost all of our processing is happening at a near distance, and that puts extra strain on eye muscles.”

Fortunately, simple exercises can help rejuvenate the eyes. Several yoga systems, such as Sivananda, Integral Yoga, and the Himalayan Institute, include them in their repertoires. Eye care professionals and other holistic healers sometimes recommend them as well. When mindfully practiced, these simple exercises rest overused muscles, reduce tension in the face and eyes, and help strengthen muscles that help the eyes focus. “By making the eyes more flexible and adaptable, you can keep eye problems from getting worse, and can even improve them,” said Dr. Grossman.

Aside from the physical benefits, yoga teachers sometimes offer these exercises for another reason: to draw one’s attention inward. This, in turn, can help cultivate a keener sense of body awareness, inner presence, and well-being. “By controlling the eyes, you’re controlling the mind,” says Ananda, a yoga teacher at the Sivananda Ashram Yoga Farm in Grass Valley, California. “There’s a physical benefit, of course, but there’s a mental benefit as well.”

The next time you find yourself rubbing your eyes while staring at a screen, experiment with the following exercises. They can be practiced individually, or as a sequence, and can be repeated throughout the day as needed. Dr. Grossman says they are mild enough for anyone to explore.

1. Palming

Rub your hands together for 10 to 15 seconds until they feel warm and energized. Then gently place your hands over your eyes, with the fingertips resting on the forehead, the palms over the eyes, and the heels of the hands resting on the cheeks. Don’t touch the eyeballs directly, but hollow the hands slightly and allow them to form a curtain of darkness in front of the eyes. Close your eyes, breathe deeply, and relax. Envision the eyes absorbing the darkness like a sponge, while also welcoming healing warmth and energy from the hands. Invite the eyes to grow soft and spacious, and enjoy this break from visual stimulation. Continue this palming action as long as it feels soothing—for just a few seconds or up to five minutes. When you are ready to emerge, gently remove the hands from the face and slowly open the eyes.

This palming technique can also be done after the eye exercises that follow to further rest the eyes.

2. Eye Rolling

Sit upright with a long spine and relaxed breath. Soften your gaze by relaxing the muscles in your eyes and face. Without moving your head, direct your gaze up toward the ceiling. Then slowly circle your eyes in a clockwise direction, tracing as large a circle as possible. Gently focus on the objects in your periphery as you do this, and invite the movement to feel smooth and fluid. Repeat three times, then close the eyes and relax. When you’re ready, perform the same eye-rolling movement three times in a counterclockwise direction.

3. Focus Shifting

Relax your body and breathe comfortably. Hold one arm straight out in front of you in a loose fist, with the thumb pointing up. Focus on your thumb. While keeping your eyes trained on it, slowly move the thumb toward your nose until you can no longer focus clearly on it. Pause for a breath or two, and then lengthen the arm back to its original outstretched position, while maintaining focus on the thumb. Repeat up to 10 times.

4. Distance Gazing

Rest your gaze on a distant object (if you’re indoors, look out a window, if you can). Focus on the object as clearly as possible, while staying relaxed in the eyes and face. Take a deep breath, and then slowly shift your gaze to another distant object around you. Imagine your eyes are gently “drinking in” the image you see. Continue letting your eyes drift about the world around you, momentarily pausing at objects at varying distances away from you. As an extra bonus, if you spy something particularly pleasing, smile, enjoy the vision, and give thanks for your strong, healthy eyes.

7 Ways Computer Users Can Take Care of their Eyes

Computers are widely used in many facets of life including business, work, communication, and entertainment. Throughout its development, computers have increased efficiency, productivity, and connectivity. But just like all things, anything excessive can be harmful. Too much hours spent in front of the computer can cause eye problems, vision disorders, and even affect productivity.

In a study done by the University of Alabama at Birmingham School of Optometry, there is a direct link between vision correction and productivity among computer users. More so, the study revealed that untreated minor vision problems may not just result to discomfort, but can affect a worker’s performance by as much as 20%.

If you’re using computer everyday and for consecutive hours at a time, you don’t need to sacrifice your eyesight nor your productivity in favor of the other. All you need to do is practice healthy eye care habits while working on the computer, so that you can finish all your tasks without compromising your vision. Here are ways to help you do exactly that.

1. Go to regular eye check-ups.

Schedule regular consultations with your eye doctor, so that you can monitor your eye health. Aside from detecting vision problems, your doctor can also provide proper recommendations on how you can take care of your eyes based on your lifestyle and activities.

2. Wear proper eyewear.

If it’s recommended for your condition, wear proper eyewear when working on the computer. There are eyeglasses tailored for computer use and can provide comfort and reduce strain from prolonged hours in front of the monitor.

If you wear contact lenses, consider using eyeglasses when you’re on the computer. Contact lenses can become dry and uncomfortable when worn for an extensive amount of time.

3. Blink often.

In some cases, concentrating on work can lessen the times that a person blinks, and this can be harmful to the eyes especially when you’re working on the computer. Not blinking can result to dry eyes. More so, environment in most workplaces are dry, which causes tears to easily evaporate. Consult with your doctor and see if using artificial tears is suitable for you.

4. Apply the 20-20-20 rule.

The 20-20-20 rule is a simple exercise that you can do without compromising time allotted for work. It helps relieve digital eye strain and relax the eyes.

The 20-20-20 rule works this way. For every twenty minutes, look away from the computer, shift your gaze and focus to an object that’s 20 feet or more away, and do it for 20 seconds.

5. Work with the lights on.

Eye strain can be caused by excessively bright lights or harsh lighting. When you work on the computer, make sure that the screen is not just the light source. Place a small lamp on the side of the monitor or place a soft overhead light to lessen the impact of the computer screen on your eyes.

6. Reduce glare.

Glare can come from the walls, surfaces, and reflections on your computer screen, all of which can contribute to eye strain. Consider putting anti-glare screens on your monitors or wearing lenses with anti-reflective coating to minimize the amount of light that reflects on your eyeglasses.

7. Adjust display settings.

The brightness of your computer screen should be leveled in a similar way with the lighting in your surrounding. If your monitor appears like a main light source, it may be too bright. Meanwhile, it may be too dark if the display appears dull.

Meanwhile, the size of font on your computer shouldn’t be too small to the point that you have to squint or move your eyes closer in order to read them. More so, keep text black with a white backdrop, because it provides the ideal contrast that your eyes can handle.

Color temperature should also be reduced in order to lessen the amounts of blue light reflected off the screen.

Computers and digital devices are integral parts of businesses and households. Use them without incurring harm on your eyes through the seven easy and practical steps discussed.

11 Tips for Eliminating Computer Eye Strain

Do your eyes feel tired, irritated or dry after spending too much time on your computer? If so, you may have Computer Vision Syndrome (CVS).

If you spend more than two hours a day on a computer, you may have a condition called Computer Vision Syndrome (CVS).

CVS affects 64% to 90% of all office workers and while it does not cause permanent eye damage, it can be an unpleasant side effect of too much screen time.

CVS symptoms include:

·         Eye strain

·         Redness

·         Iritation or dryness

You may also experience burning eyes, double or blurred vision, headaches and neck or shoulder pain.

If this sounds all too familiar, here are some guidelines and computer eye strain tips to help alleviate these nagging symptoms.

11 Tips for Eliminating Computer Eye Strain

Take a break - Use the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.

Blink frequently - Do not forget to blink periodically. Staring at computer screens can dry our eyes and cause redness and irritation.

Consider computer glasses - Computer glasses are prescription eyewear that are specifically designed for computer work. They allow you to focus your eyes on the distance of a computer screen, which is generally farther away than reading material. Computer glasses optimize your eyesight when you're looking at digital screens and help to reduce glare.

Keep your monitor bright - This reduces the flicker rate of the computer and reduces fatigue. Flickering can lead to eyestrain and headaches. Also, a bright monitor causes your pupil to constrict, which results in a greater range of focus. This reduces the need for your eye to accommodate and enables you to work longer and with more comfort.

Use proper lighting - Use incandescent lighting and avoid high-intensity lamps, which cast shadows and create glare. Place a dim light on either side of your workstation to create equal brightness without dark, shadowed areas.

Check your monitor’s position - The position of your computer monitor can add to your eyestrain. It is important that it be positioned at the proper distance away from your eyes. Optimally, your computer screen should be 15 to 20 degrees below eye level (about 4 or 5 inches) as measured from the center of the screen and 20 to 28 inches from the eyes.

Adjust your screen resolution - Make sure your monitor has a high-resolution display. A higher resolution produces sharper type and crisper images, reducing eye strain.

Minimize glare - Clean your monitor regularly to remove dust and consider installing an anti-glare screen. It also helps to keep shades drawn to prevent glare from outside sources.

Try massage or eye cupping - Massaging the area around the eyes will help relax the muscles and can be very comforting. Rub your hands together to create friction and warmth, then gently cup your palms over your closed eyes and rest them.

Take your vitamins - Getting the proper amount of vitamins and minerals is important for overall eye health. Opt for vitamins that contain antioxidants and ingredients that help improve the health of the eye and reduce eyestrain, such as vitamins A, C and E with a B complex and Zinc.

Schedule a comprehensive eye exam - Almost 71% of people reporting symptoms of CVS wear eyeglasses or contact lenses, so make sure your prescription is correct! The National Institute of Occupational Safety and Health (NIOSH) recommends that all computer users have an eye exam yearly. Lastly, be sure to tell your eye doctor about your workstation setup and the number of hours each day you spend on electronic devices.

Need an eye doctor? Find a local optometrist or opthamologist who can talk to you about additional factors that may impact your eye comfort while on the computer.

How to Maintain Good Eye Health

Don't take your eyes for granted. Protect your sight with these six tips:

1. Eat for Good Vision

Protecting your eyes starts with the food on your plate. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems such as macular degeneration and cataracts, studies show. Regularly eating these foods can help lead to good eye health:

·         Green, leafy vegetables such as spinach, kale, and collards

·         Salmon, tuna, and other oily fish

·         Eggs, nuts, beans, and other non-meat protein sources

·         Oranges and other citrus fruits or juices

·         Oysters and pork

Eating a well- balanced diet also helps you maintain a healthy weight, which makes you less likely to get obesity-related diseases such as type 2 diabetes. Diabetes is the leading cause of blindness in adults.

2. Quit Smoking

Smoking makes you more likely to get cataracts, optic nerve damage, and macular degeneration. If you've tried to quit smoking before and started smoking again, keep trying. The more times you try to quit smoking, the more likely you are to succeed.

3. Wear Sunglasses

The right kind of sunglasses will help protect your eyes from the sun's ultraviolet (UV) rays.

Too much UV exposure makes you more likely to get cataracts and macular degeneration.

Choose sunglasses that block 99% to 100% of both UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare when driving.

If you wear contact lenses, some offer UV protection. It's still a good idea to wear sunglasses for more protection, though.

4. Use Safety Eyewear

If you work with hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles every time.

Certain sports such as ice hockey, racquetball, and lacrosse can also lead to eye injury. Wear eye protection (such as helmets with protective face masks or sports goggles with polycarbonate lenses) to shield your eyes.

5. Look Away From the Computer Screen

Staring at a computer screen for too long can cause:

·         Eyestrain

·         Blurry vision

·         Trouble focusing at a distance

·         Dry eyes

·         Headaches

·         Neck, back, and shoulder pain

Taking the following steps to protect your eyes.
Make sure your glasses or contact lens prescription is up-to-date and adequate for computer use.
Some people may need glasses to help with contrast, glare, and eye strain when using a computer.
Position your computer so that your eyes are level with the top of the monitor. This allows you to look slightly down at the screen.
Try to avoid glare on your computer from windows and lights. Use an anti-glare screen if needed.
Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.
If your eyes are dry, blink more.
Every 20 minutes, rest your eyes by looking 20 feet away for 20 seconds. At least every 2 hours, get up and take a 15-minute break.