A cause of sore eyes

This week, I’m writing this article through a nasty bout of eye strain. I’ve suffered from eye strain off and on since university, mostly brought on by increased computer work for studying and assignments – the dreaded screen time. Today, I spend most of my working day at a computer and then spend much of my free time reading and researching, playing games, and writing this column – all on a screen.

Usually, I can pinpoint where I’ve overdone things, and when I have, I know what to do about it. Maybe it was starting a fun new game or reading a compelling series of ebooks on my phone instead of from my to-read pile of more eye-friendly physical books. Our reliance on screens for work and leisure comes with some real physiological consequences. The good news is, there are things you can do to mitigate the physical effects of time spent on your devices, whatever the purpose you’re using them for.

While eye strain is nothing new, the use of screens has seen a rise in what optometrists have started calling digital eye strain or computer vision syndrome. Symptoms include dry eyes, headaches, tired eyes, increased eye watering, and blurred vision. Some of this is caused by decreased blinking when doing screen work – while we blink on average 17 times per minute, that decreases when concentrating to as low as 4 times per minute. Also, when we are doing close up work, our eyes turn inward to focus. This strains the muscles that control our eyes, and can be made worse if, like me, you wear prescription glasses for distance.

The Canadian Association of Optometrists recommends following the 20-20-20 rule when working on a screen – every 20 minutes look away from your screen for 20 seconds at something 20 feet away. This allows your eyes to relax, giving them a much-needed break. They also suggest using artificial tears, blinking more, and making sure your screen isn’t too close (computer monitors should be an arm’s length away and just below your eye level – 20 degrees if you want to break out your protractor). The Canadian Centre for Occupational Health and Safety also suggests ensuring that you have adequate lighting, as well as eliminating glare by properly angling monitors.

Many smart phones have features that help reduce eye strain, including reducing the amount of blue light they emit. Special coatings on glasses can also help with this as well. Some optometrists also suggest warm compresses for the eyes to relax muscles and increase tear production. However, in my experience, ensuring you take adequate breaks from what you are doing is the most effective way to help prevent and relieve screen related eye strain. Of course, any new eye symptoms should prompt a visit to your eye doctor so that they can give you specific advice on your situation and make sure there’s nothing more serious going on.

Screen time can also displace other types of activity, encouraging sedentary behaviour. A number of physical complaints including joint and back pain have been attributed to prolonged sitting. Neck, shoulder, and elbow pain have been attributed to excessive smart phone use. The “sitting is the new smoking” panic that started in 2011 led to the popularity of standing desks, and while they can be beneficial, excessive standing can come with its own problems. In a well-sourced article on the subject, Paul Ingraham of PainScience.com argues that scientific literature supports consistent movement breaks, movement encouraging range of motion, and working in a variety of positions to help combat the physical effects of sitting. This likely holds true for any activity that encourages being locked into one position, such as holding your smart phone for a long time, or gripping a gaming controller, or using a mouse.

Recent studies have also been encouraging for those of us who might struggle to work out multiple days per week. For those who can’t make it to a gym regularly, access fitness classes, or participate in sports, all isn’t lost. Rather, some daily movement is better than no movement, and there’s merit to breaking up exercise into microbreaks throughout the day if that’s what you can fit in. More activity is, of course, better within reason. But concentrating on movement you enjoy and that you can fit into your busy life goes much farther than we often give it credit for.

Screens are a part of our modern lives. When we start to feel physical discomfort, we should listen to our bodies. This might mean decreasing your screen time where practical in favour of screenless activities or at least incorporating adequate breaks and exercise. Like with most things, mindfulness and moderation help. And the warm compress I’m going to go put on my eyes now.

Learn more

Digital Eye Strain 2020. (Ontario Association of Optometrists) Last accessed 2025/08/14

Computer Vision Syndrome (Digital Eye Strain) 2023. (Canadian Association of Optometrists) Last accessed 2025/08/14

Eye Discomfort in the Office 2023. (Canadian Centre for Occupational Health and Safety) Last accessed 2025/08/14

The Trouble with Chairs 2025. Paul Ingraham (Painscience.com) Last accessed 2025/08/14

Microbreaking 2022. Paul Ingraham (Painscience.com) Last accessed 2025/08/14

Stop Panicking about Your Kid’s Screen Time 2024. Anne Thériault (The Walrus) Last accessed 2025/08/14

Canada's screen time guide stresses quality instead of quantity 2022. Cassandra Szklarski (CBC) Last accessed 2025/08/14

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