7 Simple Ways to Relieve Eye Strain

In today’s digital world, we spend more time than ever staring at screens—computers, smartphones, tablets, and TVs. While technology has made life easier, it has also increased the risk of digital eye strain (also known as computer vision syndrome). Symptoms like dry eyes, headaches, blurred vision, and eye fatigue are common.

The good news? Simple eye exercises can help relieve strain, improve focus, and keep your vision comfortable throughout the day. Here are some of the best exercises to reduce eye strain and keep your eyes healthy.

1. The 20-20-20 Rule

The easiest and most effective way to reduce eye fatigue is the 20-20-20 rule:

  • Every 20 minutes, look at something 20 feet away for at least 20 seconds.

This short break allows your eye muscles to relax, preventing overuse from prolonged screen time. Set a timer on your phone or use apps like Eye Care 20 20 20 to remind you.

2. Palming: Relaxation for Your Eyes

Palming is a yoga-based technique that reduces stress and relaxes tired eyes.

How to do it:

  • Rub your hands together to warm them up.
  • Close your eyes and gently place your palms over them.
  • Let your eyes relax in the darkness for 30–60 seconds.
  • Breathe deeply and slowly, focusing on relaxation.

This exercise helps reduce strain, improve blood circulation, and refresh your vision.

3. Eye Rolling for Muscle Relaxation

Rolling your eyes can help loosen up tense eye muscles and improve flexibility.

How to do it:

  • Sit comfortably and relax your shoulders.
  • Slowly roll your eyes clockwise for 10 seconds.
  • Then roll them counterclockwise for 10 seconds.
  • Repeat 3–5 times.

Doing this several times a day can relieve muscle tension and improve eye coordination.

4. Blinking Exercise to Prevent Dry Eyes

When using screens, we tend to blink less, leading to dry, irritated eyes. Blinking exercises help restore natural moisture.

How to do it:

  • Close your eyes gently for 2 seconds, then open them.
  • Close your eyes again, squeeze them tightly for 2 seconds, then open them.
  • Blink rapidly for 5 seconds.
  • Repeat every 20 minutes while working on a screen.

This helps stimulate tear production, keeping your eyes refreshed and hydrated.

5. Focus Shifting for Better Eye Flexibility

Switching between near and far focus helps reduce strain and improve eye muscle strength.

How to do it:

  • Hold your thumb about 10 inches from your face and focus on it.
  • After 5 seconds, shift your focus to an object 20+ feet away.
  • Hold for 5 seconds, then switch back to your thumb.
  • Repeat 10 times.

This exercise improves focusing ability and reduces fatigue from long screen sessions.

6. Figure Eight Eye Movements

This exercise strengthens eye muscles and enhances coordination.

How to do it:

  • Imagine a large figure eight (∞) about 10 feet in front of you.
  • Slowly trace the shape with your eyes for 30 seconds.
  • Reverse the direction and repeat.
  • It’s a great way to improve eye control and reduce tension.

7. Pencil Push-Ups for Eye Strength

This is a great exercise for reducing blurry vision caused by extended screen time.

How to do it:

  • Hold a pencil (or your finger) at arm’s length.
  • Slowly bring it toward your nose while keeping it in focus.
  • Stop if the image gets double or blurry, then move it back slightly.
  • Repeat 10 times.

It helps strengthen convergence (eye teamwork) and reduces screen-induced strain.

Additional Tips to Prevent Eye Strain

✔ Adjust screen brightness to match your surroundings.
✔ Use anti-glare screens or blue light filters.
✔ Increase text size if you strain to read small print.
✔ Sit at least 25 inches away from screens.
✔ Stay hydrated and use lubricating eye drops if needed.

Practicing these eye exercises daily can help reduce discomfort, improve eye flexibility, and keep your vision sharp. If you experience persistent eye pain, blurriness, or headaches, make an appointment today to rule out underlying issues.

Your eyes work hard every day, give them the care they deserve!