Prevent Eye Fatigue At Work: Office Ergonomics With UR.Life OHC

Dry eyes, headaches, and neck pain—almost everyone at work suffers from one of these symptoms. Here are simple steps to prevent eye fatigue at work.

20 Feb 2023

Computer eye strain is a fact of corporate life. Whether you’re working long hours in front of a computer or staring at a phone or tablet, you often have to drive long distances at night, over time this takes a toll on your eye health from prolonged eye strain. With more people acclimating and spending time looking at screens, one common eye problem that people are now complaining about is the problem of eye fatigue or asthenopia.


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Related story: 8 Ways To Relieve Tired Eyes


Eye Fatigue

Asthenopia or eye fatigue is defined as tiring of the eyes due to watching digital screens (mobile or computer) routinely. It is usually characterised by unclear vision and frequent headaches. According to a 2022 study published in the paper International Ophthalmology, 68 Per cent of working people who use digital devices for six hours were positively associated with eye strain severity.

  • Eye fatigue occurs when focusing eyes on activities like reading, or playing video games without taking breaks in between.
  • Another aspect of eye fatigue is the frequent use of digital gadgets like smartphones, tablets, and televisions.
  • Long hours of surfing the internet or reading text messages and emails with small fonts can also strain the eyes.
  • Causes of eye strain can include factors like driving long distances, and exposure to bright light or glare, especially to the blue light emitted from devices like laptops, tablets, and smartphones.


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People might feel the effects of eye fatigue while performing any day-to-day activities such as reading a newspaper or looking at device screens. Eye fatigue is usually neglected. It comes to people's attention when they take a break from what they are doing. The consequences of eye strain last for a few minutes to several hours and a few associated symptoms include factors like:


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Ways to Prevent Eye Fatigue At Work

Eye fatigue can be cured through simple daily habits or lifestyle tips that can support eye health in the long run.

1. Adjust The Lights: Whether you are working in the office or at home, room lighting matters. Keep the room softly lit while watching television, working at a computer or laptop, and keep the light source at the back or above reading printed materials. Reduce the glare of the screen by using an anti-glare coating, and placing a screen around your computer, so no other lights are hitting your computer screen.

2. Modify Font Size And Contrast: If you have to squint to read the text on your mobile or computer screen, increase the font size. Also, adjust the contrast for comfort. It can reduce the stress on your eyes and prevent unnecessary strain.


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3. Maintain Good Posture: When you sit in front of your computer, ensure the screen is placed just below your natural line of sight, (about 4 or 5 inches) as measured from the centre of the screen and 20 to 28 inches from the eyes. A lowered gaze puts the eyelids down and reduces the chances of being affected by drafts and helps protect against dryness of eyes.

4. Flexing And Blinking: When you're looking at the computer screen all day, deliberately blink more often. The blink helps build moisture and is an essential step in relieving dryness, irritation, reduced vision, discomfort, and a loss of concentration. Flexing is an excellent form of exercise that strengthens the ocular muscles and keeps the eyes fresh for a long time.


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5. Take Breaks: According to a 2020 study in the American Academy of Ophthalmology, practise the habit of taking occasional breaks to give your eyes adequate rest. For this follow the 20-20-20 rule: every 20 minutes, shift your eyes to look at an object at least 20 feet away, for at least 20 seconds.

6. Wear Computer Glasses: Wear computer glasses if you sit in front of the computer for a long time. Consider photochromic or lightly tinted lenses for screen work to decrease the vulnerability to potentially harmful blue light radiated by digital devices.


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Need all your wellness solutions in one place? A whole new world awaits just a click away.


With the UR.Life Corporate Wellness programme, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you are able to bring your whole self to work.

With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.

Click here to learn more about the UR.Life Corporate Wellness programme and unlock better health.





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