How to prevent eye strain at work

Eye strain, also known as asthenopia, happens when your eyes become uncomfortable from looking at digital screens (such as computer screens) for too long. People with eye strain experience headaches around their temples and eye area, and their eyes may feel tired and uncomfortable. Thankfully, eye strain doesn't cause permanent damage and can be easily relieved.

Since March 2020, eye strain has become more common, with one in three people experiencing problems due to greater levels of screen time during the Covid-19 pandemic, which made many office workers work from home.

As we get into National Eye Health Week, ensuring that staff have healthy eyes should be a priority for all employers. Here's our guide to preventing eye strain at work, with tips and solutions to prevent eye strain that managers can pass on to their workers.

Causes and symptoms of eye strain

Eye strain happens when the eyes are intensely focused for a long time (this could be on a task, phone, tablet or computer screen). Common causes of eye strain include:

• Reading without breaks
• Long travel journeys (including long periods of driving)
• Stress
• Lack of sleep
• Poor lighting conditions
• Bright light exposure
• Blue light exposure (from digital devices)
  
  

The symptoms of eye strain can vary from person to person, but generally include:

• Headaches around the temples
• Dry and uncomfortable eyes
• Blurred or double vision
• Light sensitivity
• Red, watery and sore eyes
• Burning, itchy and dry eyes
• Twitching eyelids
• Feeling tired
• Difficulty focusing

How can computer users avoid eye strain at work?

Many people who use computers for long periods of time (such as a typical working day, five days a week), often experience eye strain. Prolonged monitor use can cause the eyes to work harder, and/or make existing eye problems more noticeable. Though eye strain can be uncomfortable, it isn't serious and goes away with rest and a break from screen time.

While it may not be possible for some workers to reduce their screen time at work, there are preventative steps that can be taken to reduce eye strain. It's important that managers take steps to protect staff from eye strain and train computer workers on the importance of good eye health. The following can help screen workers to avoid eye strain.

The 20:20:20 rule

This common technique is highly recommended for screen users, and it's good practice for employers to remind staff to take a 20-second break to look at something 20 feet away for every 20 minutes of screen time. This helps to relax the eye muscles and reduces eye strain.

Regular eye tests

Frequent eye tests are important for clear vision and to ensure eye health. They also provide a broader health assessment, as optometrists can look for signs of other medical conditions by checking the eyes. According to the Health and Safety (Display Screen Equipment) Regulations 1992, employees using visual display units (VDUs) such as computer monitors, are entitled to an employer-funded eye test. Employers should encourage all employees that use VDUs to take regular eye tests, and should be forthcoming in paying for them.

Work in a well-lit area

Eye strain can be exacerbated by bright lighting, or from excessive sunlight causing glare. Using curtains or blinds to shut out the sun, and dimming the brightness of in-office lighting can help to reduce eye strain. Employers could look to try floor lamps with shades that fully cover the bulb, rather than having office workers sitting under bright fluorescent lighting that is installed on ceilings.

Reduce glare

Glare that is reflected from shiny surfaces, lightly-painted walls and other reflections can cause eye strain. An anti-glare interior screen and window coverings can help to reduce this. You can also purchase monitor hoods that reduce external light. Employees wearing glasses can also wear lenses with anti-reflective coatings to reduce glare and prevent headaches.

Check screen resolution

When choosing an LCD monitor for the office, employers should pick one with an anti-reflective surface and a high resolution. Monitors can also be adjusted to prevent eve strain, such as lowering the brightness and adjusting the contrast. Monitors should also have a 'night light' feature turned on to prevent excessive amounts of blue colour on the screen.

Use ergonomic equipment

Your desk setup and the way you arrange your equipment can significantly impact your vision. Having to constantly look down at a piece of paper and then up at your monitor can contribute to eye strain. To avoid this, documents should be placed on a copy stand next to the screen. Also ensure that workstations and chairs are at the correct height, as having incorrect posture can contribute to headaches and eye strain. Computer monitors should be positioned 20-24 inches away from the eyes, with the middle of the screen 10-15 degrees below the eye line.

Switch to glasses

Workers who wear contact lenses may find that their eyes become dry and uncomfortable over the course of a day, and that they may be more prone to eye strain. Encouraging use of prescription glasses may make workers feel more comfortable when they have to use a screen for long periods of time.

Try eye exercises (or eye yoga)

Specific exercises can also help to reduce symptoms of digital-screen eye strain. Eye exercises can also help with conditions like convergence insufficiency – which is caused by weakened eye muscles from prolonged studying or screen time. Those with the condition find it hard to focus both eyes on close objects. Here are some eye exercises that can relieve eye strain at work.

Eye rolls

Sitting up straight with the head still, look to the right, slowly roll the eyes up to the ceiling, down to the left, and finally down to the floor. Complete this motion clockwise for 10 repetitions, then repeat anti-clockwise for 10 repetitions.

Zooming

Sitting comfortably, stretch your arm out in front of you while holding a pen. Focus on the tip of that pen. Next, slowly bring your hand towards your face while keeping your focus on the tip. When your hand is around three inches from your face, slowly start to move your arm back outwards until it's fully outstretched. Repeat three times.

Quick blinking

Did you know that we blink less when looking at screens? Over time, this can lead to eye fatigue. If you notice yourself doing this, blink 20 times, then close your eyes and take three deep breaths. Do this every 20 minutes, or as often as you remember, to keep your eyes refreshed.

Figure 8 exercise

Keep your head still and start looking to the right. Slowly trace a figure 8 with your eyes, moving them up, then down to the far left, up to the left, and down to the lower right. Continue for a few repetitions, then reverse direction. This should ease tension in the head and help prevent eye strain.

Palming

Rub your palms together quickly to create friction, so they feel warm. Close your eyes and place your warm palms over your eyelids, taking care to cover them completely so no light filters in. Take a few deep breaths while keeping your eyes covered. Repeat as needed for quick relief from computer screen light.

Taking rest

If you use a computer every day for work, it's important to have around 480 minutes in the evening screen-free and to close your eyes and rest them for this time. This can happen as you sleep, or if you take a nap on the sofa to unwind. Either way, resting your eyes by closing them for long periods is a great way to maintain eye health and to prevent eye strain.

We can advise on DSE and ergonomic workstation assessments

Our team of professionals at Neathouse Partners can conduct ergonomic workstation assessments that help you stay compliant with H&S regulations. Create ergonomic workstations that boost productivity and prevent strains, sprains, eye strain and musculoskeletal problems.

Call us today on 0333 041 1094 or book in a call with one of our expert consultants.