What are the Best Eye Exercises & Remedies to Treat Digital Eye Strain?

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Welcome to the blog page of Pushpanjali Eye Care, one of the best eye hospitals in Kolkata. In this blog, we will share some of the best eye exercises to relieve eye strain. 

In today’s digital age, computers, smartphones, and other electronic devices have become ubiquitous. While these technologies offer numerous benefits, they also come with certain drawbacks, one of which is digital eye strain. Also known as computer vision syndrome, digital eye strain refers to a group of eye and vision-related problems that result from prolonged use of digital screens. At Pushpanjali Eye Hospital, one of the best eye hospitals in Kolkata, we are dedicated to helping our patients understand and manage this common issue.

Understanding Digital Eye Strain

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Digital eye strain occurs when your eyes get tired from intense use, such as staring at a computer monitor, tablet, or smartphone for long periods. Symptoms of digital eye strain include:

  • Eye discomfort and fatigue
  • Dry eyes
  • Headaches
  • Blurred vision
  • Neck and shoulder pain

These symptoms are typically temporary but can be frequent with continuous screen use.

Causes of Digital Eye Strain

Several factors contribute to digital eye strain, including:

Prolonged Screen Time:

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  • Spending extended periods staring at digital screens without taking sufficient breaks is a significant cause of digital eye strain. Continuous focus on screens can lead to eye fatigue, as the eye muscles are constantly working to maintain focus. This is especially problematic for individuals who spend many hours working on computers or using smartphones and tablets for both professional and recreational activities.

Poor Lighting Conditions:

  • Working in environments with suboptimal lighting can place undue stress on your eyes. Both overly bright and dim lighting conditions can cause your eyes to work harder to see clearly. Harsh lighting, such as bright overhead lights or sunlight directly hitting the screen, can create a stark contrast, making it difficult for the eyes to adjust comfortably. Conversely, low light can cause the eyes to strain as they struggle to focus on the screen.

Glare and Reflections:

  • Glare from screens or surrounding surfaces can contribute significantly to eye discomfort. Reflections from windows, overhead lights, or even the screen itself can cause glare, leading to increased squinting and eye strain. This can be particularly problematic in environments with a lot of natural light or where lighting cannot be easily controlled.

Improper Viewing Distances:

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  • The distance at which you view your screen can also affect eye strain. Sitting too close to the screen can force your eyes to work harder to focus, leading to fatigue. On the other hand, sitting too far away can cause you to squint or strain to see the details on the screen. The optimal viewing distance is typically considered to be about 20-30 inches from the screen, with the screen positioned at or just below eye level.

Uncorrected Vision Problems:

  • Undiagnosed or uncorrected vision issues, such as farsightedness, astigmatism, or even presbyopia (age-related difficulty in seeing close objects), can exacerbate the symptoms of digital eye strain. Individuals with these vision problems may experience increased discomfort when using digital devices because their eyes must work harder to focus. Regular eye examinations and appropriate corrective lenses can help alleviate this aspect of digital eye strain.


Best Eye Exercises and Remedies to Treat Digital Eye Strain

At Pushpanjali Eye Hospital, an eye hospital in Kolkata renowned for its comprehensive eye care services, we recommend several exercises and remedies to alleviate and prevent digital eye strain:

  1. The 20-20-20 Rule:
    • Every 20 minutes, take a 20-second break to look at something 20 feet away. This helps relax the eye muscles and reduce fatigue.
  2. Blinking Exercises:
    • Blink frequently to keep your eyes moist. Blinking produces tears that can help prevent dryness and irritation.
  3. Palming:best eye hospital in Kolkata, eye hospital in Kolkata
    • Rub your palms together to generate heat, then gently place them over your closed eyes. The warmth and darkness can help soothe tired eyes.
  4. Eye Rolling:
    • Roll your eyes in a circular motion to stretch and relax the eye muscles. Do this slowly and gently.
  5. Focus Change:
    • Hold a pencil or any small object at arm’s length, focus on it, and slowly bring it closer to your nose. Then move it back to arm’s length. Repeat this several times to strengthen your focusing ability.
  6. Adjusting Screen Settings:
    • Ensure your screen is positioned at eye level and about 20-30 inches from your eyes. Adjust brightness and contrast to comfortable levels, and consider using screen filters to reduce glare.
  7. Proper Lighting:
    • Use ambient lighting that matches the brightness of your screen. Avoid harsh overhead lighting or bright sunlight directly behind or in front of your screen.
  8. Regular Breaks:
    • Take regular breaks from screen time to rest your eyes. Stand up, move around, and focus on distant objects.
  9. Hydration and Diet:
    • Stay hydrated by drinking plenty of water, and eat a balanced diet rich in omega-3 fatty acids, vitamins A, C, and E, which are essential for eye health.
  10. Use of Artificial Tears:
    • Over-the-counter artificial tears can help lubricate your eyes and reduce dryness and irritation.



  1. What are some quick eye exercises I can do to relieve digital eye strain?

Answer: Quick eye exercises include blinking frequently to moisten your eyes, rolling your eyes gently in circles to relax them, and focusing on distant objects for a few moments every 20 minutes.

  1. How can I reduce eye strain without taking breaks from my screen?

Answer: Adjust your screen settings by reducing brightness, using a matte screen filter to minimize glare, and ensuring your screen is at eye level to reduce strain on your neck and eyes.

  1. Are there specific stretches or movements that can help alleviate eye fatigue?

Answer: Yes, try the “palming” technique—rub your palms together to generate heat, then place them gently over your closed eyes to relax them. Another effective stretch is gently massaging your temples in a circular motion.

  1. Can eye drops help with digital eye strain?

Answer: Yes, lubricating eye drops (artificial tears) can help alleviate dryness and irritation caused by digital eye strain. Use drops specifically formulated for dry eyes, and apply as needed throughout the day.

  1. What role does proper lighting play in reducing digital eye strain?

Answer: Proper lighting is crucial. Ensure your workspace is well-lit with indirect, ambient lighting that matches the brightness of your screen. Avoid harsh overhead lighting or direct sunlight on your screen to minimize glare and strain on your eyes.


When to Seek Professional Help

If you continue to experience symptoms of digital eye strain despite following these exercises and remedies, it may be time to consult an eye care professional. At Pushpanjali Eye Hospital, one of the best eye hospitals in Kolkata, our experienced ophthalmologists can provide a thorough eye examination and recommend appropriate treatments tailored to your needs.

Digital eye strain is a common issue in our technology-driven world, but it doesn’t have to be a permanent problem. By incorporating these eye exercises and remedies into your daily routine, you can significantly reduce the strain on your eyes and improve your overall eye health. If you need further assistance, don’t hesitate to visit Pushpanjali Eye Hospital, a trusted eye hospital in Kolkata, where we are committed to providing the highest quality eye care for all our patients.