Hours on a computer at work, followed by more time on the phone and TV at home, have become normal for most adults. This can lead to digital eye strain: tired, dry, burning or blurry eyes, headaches, and neck or shoulder pain. In this video, Dr. Dipak Viradia shares practical habits to reduce eye strain if your screen time is high.

Common symptoms of digital eye strain:

• Tired, heavy or aching eyes
• Dryness, burning or a gritty feeling
• Watery or red eyes
• Blurred vision after long screen use
• Headaches, and neck or shoulder pain

Why it happens. When we look at screens, we blink much less than normal, which dries out the eyes. Focusing at the same short distance for hours also tires the eye muscles, and poor posture adds neck and shoulder strain.

Simple habits that help:

1. Follow the 20-20-20 rule. Every 20 minutes, look at something about 20 feet away for 20 seconds.
2. Blink consciously. Remind yourself to blink fully and often, especially during focused work.
3. Position your screen correctly. Keep the computer screen about an arm’s length away, with the top of the screen at or slightly below eye level.
4. Adjust brightness and text size. Match screen brightness to the room lighting, and increase text size so you don’t strain to read.
5. Reduce glare. Avoid placing your screen directly in front of a window or under a bright light. Use good room lighting instead of working in the dark.
6. Take regular breaks. Get up, walk around and rest your eyes for a few minutes every hour.
7. Limit phone use before bed. Late-night scrolling disturbs sleep, and poor sleep makes eyes feel more tired.
8. Use lubricating eye drops if your eyes feel dry. Preservative-free artificial tears can help, but avoid redness-relief drops or steroid eye drops without an eye specialist’s advice.
9. Wear the right glasses. Uncorrected or outdated spectacles greatly increase eye strain. Get your eyes checked regularly.

See an eye specialist if symptoms continue despite these changes, or if you notice persistent blurred vision, eye pain, frequent headaches, or difficulty seeing at a distance.

Dr. Dipak Viradia
Chest Physician & Intensivist | Interventional Pulmonologist & ECMO Specialist
Rudrax Chest Clinic, 301, Solaris Royce, Opp. Old RTO, Athwagate, Ring Road, Surat – 395001
Appointment: +91 75676 19985
Website: www.drdipakviradia.com