Maintaining Your Eye Health at Your Desk Job

Sitting at a computer most of the day is a requirement of many desk jobs. Whether you're an executive, a secretary, or work in IT, those long days take a toll on your body and your eyes.

Digital eye strain is a real issue among people with desk jobs, causing headaches and other problematic eye issues. But there are steps you can take to prevent eye strain and maintain healthy vision.

At Eyedrop Optique in Brooklyn, New York, Dr. Robert Ancona offers treatments for dry eyes, redness, and light sensitivity, all related to digital eye strain.

Digital eye strain facts

Digital eye strain is a condition that occurs when you look at a computer screen, phone, or tablet for long periods. People who have desk jobs and spend most of the day on a computer are at high risk of digital eye strain.

Not only does digital eye strain affect vision, but it also affects the musculoskeletal system and causes eye discomfort. Symptoms vary, but the most prevalent signs of digital eye strain include:

Blurred vision
Scratchy, watery eyes
Eye fatigue
Dryness or irritation
Headaches
Neck or shoulder pain

Various factors contribute to these symptoms, especially if you already have vision issues like farsightedness, nearsightedness, or astigmatism. Other factors include reduced blinking, poor lighting, and improper positioning of the digital screen.

Tips to prevent digital eye strain

Having a desk job in front of a computer does raise your risk of digital eye strain – but there are steps to take to reduce that risk. We offer various tips and tricks to protect your eyes at a desk job, and they include:

Use the 20-20-20 rule

This rule is essential for those using a computer all day. We ask that you take a break every 20 minutes and look at an object close to 20 feet away for 20 or more seconds. It helps the eyes refocus and gives them a break from the screen.

Take frequent breaks

Staring at a screen all day isn't just bad for your eyes, but it's also a cause of musculoskeletal pain and headaches. Try to take a few breaks throughout the day, either by walking or writing your ideas on paper, if you can.

Use a blue light filter

Computers emit blue light, which increases eye strain and makes it difficult to sleep. Using blue-light filtering glasses or a blue light filter on the computer reduces symptoms and eye strain.

Adjust computer screen settings

Glare, contrast, and text size all contribute to eye strain. To avoid discomfort, block glare by closing curtains and turning off bright lights. Increase the font size for easier reading and set the screen contrast to 60%-70% for optimal comfort.

Use artificial tears

Looking at a screen all day reduces the number of blinks you make. Using artificial tears helps lubricate your eyes and prevents discomfort and red or scratchy eyes.

Practice good posture

Good posture is crucial for desk jobs. Not only does bad posture affect your shoulders, neck, and back, but it also contributes to eye strain. Your screen should be 4 to 5 inches below eye level to reduce strain.

Blink often

Working at a computer all day reduces the frequency of blinking, leading to dry, irritated eyes. If you don't have access to artificial tears, remind yourself to blink often to keep your eyes hydrated.

If you're having trouble with eye strain and need to book an eye exam, don't hesitate to call Eyedrop Optique to schedule an appointment with Dr. Ancona. You can also request a vision exam consultation on our website.