4 Eye Strain Vision Therapy Exercises

The frequent use of computers and other screens has increased eye strain symptoms across the world. Eye strain can cause many symptoms, including vision problems. About two-thirds of U.S. adults spend five or more hours every day on some type of digital device. This can be a phone, tablet, computer, tv, or anything else with a digital screen. The average American worker can also spend up to seven hours each workday looking at a computer screen. That doesn’t even take into consideration working after hours or checking your phone for work either. It's estimated that roughly half of all regular computer users report some level of eye strain; that’s half of the computer-using workforce. We want to help you combat eye strain and prevent other problems. Vision therapy exercises can provide relief.

What is Eye Strain?

Eye strain, or asthenopia, is when your eyes get tired from overuse. Digital devices and computer screens are major causes of eye strain because we look at them from a very short distance. Screens can force us to sit in uncomfortable positions or focus our eyes at uncomfortable distances. Reading words on screens is also more difficult on our eyes than reading words on a printed page.

The most common symptoms of eye strain are:

• Headaches: Sharp, dull, or throbbing headaches can all be symptoms of eye strain.

• Blurry vision: Your vision may become unfocused or blurry, making things hard to see.

• Dry eyes: Your eyes may become dry and start to hurt. It may even feel like there is something in your eyes.

• Neck pain: General discomfort and a sore neck may be the result of sitting in an uncomfortable position.

• Shoulder pain: General discomfort and sore shoulders may be the result of sitting in an uncomfortable position.

• Burning eyes: Your eyes may begin to burn after prolonged use. They may even itch and water as a result.

• Tearing: Involuntary tearing of the eyes can eventually lead to burning and itching.

Taking Care of Your Eyes

Our team of experts will be able to determine what’s been affecting your vision or causing the previously mentioned symptoms. If a vision problem is to blame, we will provide the necessary treatment or prescription for vision correction. If eye strain is the most likely cause of your symptoms, we may recommend some lifestyle changes. This includes reduced screen time, posture changes while looking at screens, or vision therapy exercises. Vision therapy exercises are believed to help improve numerous vision-related symptoms. There are few scientific studies to fully support the use of these exercises, but there is some evidence to support that exercises can be a huge help.

Eye Exercises to Try at Home

You shouldn't self-diagnose your vision or potential eye strain symptoms. Discuss any concerns, new therapies, or vision treatments with your eye doctor before beginning. If your eye doctor suggests vision therapy exercises, you should start with the following exercises.

Eye Comfort Exercises

Making your eyes more comfortable can you make a big difference. Try out some of the following:

• Blinking or yawning to produce tears and moisten eyes. This can help you if you experience dry or itchy eyes after looking at a screen for too long.

• Looking away from your digital screen toward a source of natural light.

• If using screens for several hours at a time, look away every couple of hours for several seconds.

Eye Movement

Simply moving your eyes around might seem basic, but it can help relieve eye strain symptoms. Here is an example of an eye movement exercise you can try.

1. Close your eyes.

2. Move your eyes slowly upward toward the ceiling, and then down toward the floor.

3. Repeat step two three times.

4. Close your eyes again.

5. Slowly move your gaze to the left and then to the right.

6. Repeat step five, three times.

Refocus

When you spend a lot of time focusing on one object, it’s helpful to refocus your eyes elsewhere. It’s especially important that the object is at a different distance or angle than your screen. If it’s at a similar angle and distance when compared to your screen, you may still experience eye strain. Follow the steps below for a simple refocusing exercise.

1. Hold a finger a few inches away from your eye and focus your gaze on it.

2. Slowly move your finger away.

3. Move your focus far into the distance beyond your finger, and then return your gaze to your finger.

4. Move your finger slowly back to within a few inches of your eye.

5. Move your focus to something more than eight feet away.

6. Repeat this exercise three times.

Take a Break

Taking an eye break can go a long way if you need to rest your eyes. While rest doesn’t seem like exercise, it is a great solution for eye strain symptoms. Vision rest gives your eyes a break from screens. Many experts recommend the "20/20/20 rule": after every 20 minutes of screen time, look at something at least 20 feet away from you for 20 seconds.

A Note About Eye Exercises

These exercises are not meant to cure your vision problems, they are meant to relieve eye strain symptoms, Even though we do recommend trying the eye vision exercises we described, you should talk to your eye doctor first.