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Published on May 19, 2025

How to Avoid Eye Strain: 7 Tips from an Optometrist 

Photo of a man with eye strain

Eye strain is a common issue, particularly for people who spend a lot of time on computers or mobile devices. Symptoms can include tired or irritated eyes (such as redness or dryness), blurry vision, and eye twitching. It may also lead to headaches, as well as discomfort in the neck, shoulders, or back. 

Nathan Hinds OD, PIH Health Optometrist, shares some tips to prevent eye strain: 

  1. Limit screen time. Give your eyes a break from screens when you can. You may not control your time at work, but you can watch less TV or put your phone or tablet down when you are at home. 

  1. Adjust lighting. Inappropriate lighting can strain your eyes. Use soft ambient lighting, eliminate harsh exterior light by closing window treatments and position your screen so light is to the side, rather than in front or behind the screen. 

  1. Minimize glare. If you notice light reflecting off your screen, install an anti-glare cover. If that’s not possible and you wear glasses, consider lenses with an anti-reflective coating. Blue-light filters can also help reduce glare and eye strain. 

  1. Position your screen properly. Whether you look at a computer, tablet or phone, position the screen about an arm’s length from your eyes. It should also be at or slightly below eye level. 

  1. Blink more often. People tend to blink less frequently than normal when staring at a screen, which can lead to dry eyes. Make a conscious effort to blink more often to keep eyes lubricated. If your eyes still feel dry, use lubricating eye drops like artificial tears (not the drops that “get the red out”) to add moisture. 

  1. Take frequent breaks. Practice the 20-20-20 rule. Look away from your screen every 20 minutes at something at least 20 feet away for 20 seconds. This relaxes the muscles in your eyes and reduces eye fatigue.  

  1. Get your eyes checked. Routine eye exams can help detect vision problems, which can lead to eye strain. Eye professionals can also make recommendations aimed at easing eye strain, such as suggesting certain types of glasses, lenses or coatings. 

Learn more about the Eye Care services at PIH Health. You can make or request appointments online, and take a look at Dr. Hinds profile video to learn more about him. 

The information in Healthy Living Online is for educational purposes only.  It is not intended nor implied to be a substitute for professional medical advice.  The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation, or if they have any questions regarding a medical condition or treatment plan.

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