How to Protect Your Eyes and Body When Using a Computer
We spend hours every day at our desks — reading, typing, and focusing on screens. Good posture and regular breaks can help prevent eye strain, headaches, and neck or back discomfort. Below are some tips to stay comfortable and protect your vision.
Good Posture
- Sit back in your chair with your back supported.
- Keep both feet flat on the floor (or on a small footrest).
- Relax your shoulders — avoid hunching forward.
- Your elbows should rest close to your body at about a 90-degree angle.
Align Your Screen Correctly
- The top of your monitor should be at or just below eye level. Tilting your head up or down too much can cause neck pain and stiffness.
- Keep the screen about an arm’s length (40-60 cm) away.
- Avoid glare — adjust lighting or use a matte screen filter.
- If you wear glasses, make sure your lenses are suited for computer work (consider anti-reflective coatings or computer-specific lenses).
Take Regular Breaks
Staring at a screen for too long can lead to eye strain and fatigue. Follow the 20-20-20 rule:
Every 20 minutes, look at something 20 feet (6 m) away for at least 20 seconds.
Also, get up and stretch every hour — roll your shoulders, stretch your legs, and move your neck gently.
Keep Your Eyes Comfortable
- Blink often to prevent dryness.
- Use lubricating eye drops if your eyes feel gritty or tired. Prolonged computer use can lead to increase evaporation. Oil base eye drops such as cationorm, systane complete, or novatears provide the best relief.
- Make sure your workspace isn’t too dry — a small humidifier can help.
Dedicated computer glasses
In some cases a dedicated pair of computer glasses are need to relieve fatigue and eye strain. Only a comprehensive eye test will determine whether you need glasses.
If you experience blurry vision, headaches, or strained eyes, book a comprehensive eye test at Eyes On Optometrists.
