Are There At-Home Exercises to Help Combat Eye Strain?

If your eyes feel tired, dry, blurry, or achy after a long day on the computer, you’re not alone. Eye strain has become increasingly common as screens dominate both work and leisure time. The good news is that there are simple things you can do at home to reduce eye strain and protect your vision. However, at-home strategies work best when paired with regular eye care and the right visual tools.

What Is Computer Vision Syndrome?

Computer vision syndrome is a group of eye and vision-related problems caused by prolonged use of digital devices such as computers, tablets, and smartphones. Unlike reading printed text, screen use demands constant focusing, refocusing, and eye coordination. Add glare, improper lighting, poor posture, or an outdated prescription, and symptoms can escalate quickly.

Common symptoms include:

Eye fatigue or soreness
Headaches
Blurred or double vision
Dry, irritated, or burning eyes
Neck and shoulder pain

While CVS doesn’t usually cause permanent damage, untreated strain can significantly affect comfort, productivity, and quality of life.

What You Can Do at Home to Reduce Eye Strain

At-home habits and exercises can help relieve eye strain and prevent symptoms from worsening.

Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This allows your eye muscles to relax and reduces focusing fatigue.
Practice Conscious Blinking: People blink less when using screens, which contributes to dry eye symptoms. Make a habit of fully blinking several times every few minutes to help spread tears evenly across the eyes.
Adjust Your Workspace: Position your screen about arm’s length away. Keep the top of the monitor at or slightly below eye level. Reduce glare by adjusting lighting or using anti-glare screens. Increase font size to avoid squinting.
Stay Hydrated and Take Screen Breaks: Adequate hydration supports tear production, and stepping away from screens throughout the day gives your eyes a chance to recover.

When to See Your Eye Doctor

If eye strain continues even after making lifestyle changes, scheduling a comprehensive eye exam is an important next step. Our eye doctor can evaluate your vision and eye health to identify issues that at-home exercises alone cannot correct.

Even small, unnoticed changes in your vision can lead to significant discomfort during screen use. An outdated or inaccurate prescription forces your eyes to work harder than necessary, increasing fatigue and strain throughout the day.

Your eye doctor can also recommend lenses and coatings specifically designed for digital viewing. Computer or occupational lenses, blue-light-filtering options, and anti-reflective coatings can all help reduce glare and visual stress, significantly improving comfort during prolonged screen time.

In some cases, eye strain may be a symptom of an underlying condition such as dry eye disease, focusing disorders, or eye alignment issues. Identifying and treating the root cause is key to achieving long-term relief rather than relying on temporary solutions alone.

Take the Next Step at Optique Vision

Healthy screen habits can absolutely help combat eye strain, especially when dealing with computer vision syndrome. However, persistent symptoms often signal that your eyes need more support than exercises alone can provide. A comprehensive eye exam ensures your vision is optimized, your lenses are working for your lifestyle, and any underlying conditions are properly addressed.

If you’re experiencing frequent eye strain, headaches, or discomfort during screen use, Optique Vision is here to help. Schedule an eye exam to ensure your prescription is up to date and discover lens options tailored to your digital lifestyle. Visit our office in Albany, New York, or call (518) 302-2106 today.