Tips on How to Prevent Eye Strain in the Workplace

Eye strain is a condition that occurs when your eyes become tired from intense use—like staring at a computer screen or gadgets for long hours. It can also happen during extended periods of driving. While eye strain is usually not serious and often improves with rest, it shouldn’t be ignored. In some cases, it may signal an underlying health condition that needs attention.

According to Medicine.net:

“The term eye strain is frequently used by people to describe a group of vague symptoms that are related to the 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.”

Now that most jobs rely on digital devices, more people are at risk of experiencing eye strain and other screen-related health issues. Understanding the symptoms and knowing how to prevent them is key to maintaining visual and overall health at work.

Common Symptoms of Digital Eye Strain

The Mayo Clinic lists the following as typical symptoms of eye strain, especially in office settings:

• Dry or watery eyes
  
  

• Headaches
  
  

• Blurred or double vision
  
  

• Burning or sore eyes
  
  

• Itchy or tired eyes
  
  

• Neck, shoulder, or back pain
  
  

• Difficulty concentrating
  
  

• Sensitivity to light
  
  

• Trouble keeping eyes open
  
  

• General eye discomfort
  
  

If you work on a computer all day, these symptoms might feel familiar. Fortunately, there are effective ways to reduce your risk and find relief.

Effective Tips for Preventing Eye Strain in the Workplace

Prevention is always better than cure. If you're prone to eye strain, these practical tips can help protect your vision and improve your comfort at work.

1. Limit screen time after work

Staring at screens all day—and continuing after hours—exposes your eyes to unnecessary strain. Try to unplug after work. Even a few hours of reduced screen time can make a difference. Also, be mindful of your screen position: it should be 15 to 20 degrees below eye level and about 20 to 28 inches from your face. This positioning can reduce fatigue and promote better posture.

2. Follow the 20-20-20 rule

This popular eye-care technique encourages regular visual breaks. Every 20 minutes, look at something 20 feet away for at least 20 seconds. It’s even better to look at calming scenery like a garden or greenery. These breaks help your eyes relax, increase blinking, and reduce dryness—plus, they refresh your mind and improve concentration.

3. Optimize your lighting

Poor lighting can worsen eye strain and trigger migraines. Avoid overly bright or dim environments. Natural lighting is best, but an LED desk lamp can help if needed. Try to minimize the use of fluorescent lighting and reduce glare from windows or reflective surfaces.

4. Minimize glare on your screen

Glare can intensify eye strain. Use an anti-glare screen filter, adjust monitor brightness, and clean your screen regularly. You might also consider positioning your monitor away from direct light sources.

5. Use ergonomic tools and accessories

Ergonomics plays a crucial role in eye and body comfort. Monitor mounts, adjustable desks, and ergonomic chairs can help you maintain proper posture and viewing angles. Desk converters are another great solution for customizing your setup without replacing your existing desk.

6. Visit an eye care specialist

If you’re experiencing ongoing symptoms, it’s important to consult an optometrist or ophthalmologist. You may benefit from anti-reflective lenses or special computer glasses designed to reduce strain.

Tools to Support a Healthier Workstation

Upgrading your workstation with ergonomic solutions can make a big difference in reducing eye strain and other discomforts. Here are a few recommended products:

Desk Converters

ErgoSpring Standing Desk Converter

• Converts any desk into a standing desk
  
  

• Electric adjustment—switch from sitting to standing at the push of a button
  
  

• Ideal for retrofitting without needing a full standing desk
  
  

ErgoSpring Standing Desk Converter – Extra Wide

• Works with your current desk setup
  
  

• Quick assembly in under 10 minutes
  
  

• Smooth height transitions with gas-spring technology
  
  

Standing Desks

Programmable Dual Motor Electric Standing Desk

• Dual motors for quieter, more powerful lifting (up to 265 lbs)
  
  

• Width adjustable to fit different desktop sizes
  
  

• Two programmable presets
  
  

• Assembles in under 15 minutes
  
  

Programmable Single Motor Electric Standing Desk

• Affordable, automatic height adjustment
  
  

• Width adjustable
  
  

• Four programmable height settings
  
  

Eye strain may not seem like a major concern at first, but over time, it can negatively impact your focus, productivity, and overall health. Fortunately, with simple changes—like taking regular breaks, adjusting your screen setup, and using ergonomic equipment—you can work more comfortably and protect your eyes long term. Prioritize your visual health today to perform at your best every day.