Whether you work in an office or at home, long hours at a computer can take a toll on your body and eyes. Poor posture, improper screen positioning, and extended screen time are common culprits behind both visual fatigue and musculoskeletal discomfort.
A comprehensive eye exam in Fort Kent can help detect early signs of eye strain, but creating an ergonomic workstation is just as important. In this blog, we’ll share practical tips to protect your vision and spine, so you can work more comfortably and efficiently.
Adjust your monitor placement
Your computer monitor should sit directly in front of you at about an arm’s length away. The top of the screen should be at or just below eye level, so you’re not straining your neck to look up or down.
Angling the screen slightly back (about 10–20 degrees) can also reduce glare and improve clarity. If you wear eyeglasses or contact lenses, make sure your prescription is current to avoid leaning forward or adjusting your posture to see more clearly.
Follow the 20-20-20 rule
Extended screen time can lead to digital eye strain, which causes symptoms like blurred vision, headaches, dry eyes, and difficulty focusing.
A simple way to combat this is by using the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This helps relax the eye muscles and prevent fatigue.
If you continue experiencing symptoms, ask your optometrist about personalized solutions like Neurolens, which is designed to relieve eye misalignment and reduce strain caused by screens.
Prioritize proper posture
Your spine should be in a neutral position with your back straight, shoulders relaxed, and elbows at a 90-degree angle. Use a chair with lumbar support and keep your feet flat on the floor or on a footrest.
Poor posture can cause neck and back pain, which often worsens with prolonged screen use. Making small adjustments to your chair, desk, and keyboard setup can significantly improve comfort over time.
Optimize lighting and reduce glare
Too much or too little light can cause your eyes to work harder. Use soft, indirect lighting whenever possible, and avoid harsh overhead fluorescents.
Also, position your monitor so windows and bright lights are not directly behind or in front of the screen. Consider using an anti-glare screen filter if necessary.
Stay hydrated and blink often
It’s easy to forget to blink while staring at a screen, which can lead to dry, irritated eyes. Make a conscious effort to blink more often and stay hydrated throughout the day. If you frequently experience dryness, ask us about contact lenses designed for dry eyes or explore other options during your next eye examination.
Protect your vision and spine with smart work habits
Changing your work environment and daily routine can have a significant impact on your mood and quality of life. If you’re still dealing with eye fatigue, headaches, or posture-related discomfort, schedule an appointment at Valley Eye Care Associates today. We’ll evaluate your vision and recommend solutions to help you stay comfortable and productive.