Screen Smarter: Simple Ergonomic Fixes to Prevent Screen Fatigue

Do you ever finish a long day of computer work with tired eyes, a stiff neck, or sore shoulders? You’re not alone. Many people assume eye strain comes solely from screen brightness or blue light, but how you set up your workspace plays a huge role in how your body—and your eyes—feel after hours at the computer. Dr. Keshav Narain of South Bay Retina emphasizes that small ergonomic adjustments can make a big difference in comfort and eye health.

Enhance your eye comfort with ergonomic practices: Maintain a 20-28 inch distance from your screen, position the top of your monitor just below eye level, and reduce glare from lights and windows.

Why Ergonomics Matter for Your Eyes: Screen Fatigue

Ergonomics is about designing your environment to fit your body—not forcing your body to adapt to your workspace. Poor posture, screen setup, and lighting can lead to unconscious strain on your eyes and muscles, contributing to digital eye strain, also called computer vision syndrome, as well as neck, back, and shoulder discomfort. Research, including studies referenced by Dr. Narain, shows that proper workstation ergonomics reduces visual fatigue and musculoskeletal strain, improving comfort during prolonged screen use.

Practical Ergonomic Tips for Eye Comfort

Maintaining proper screen distance is essential. Your monitor should be roughly 20–28 inches from your eyes, about an arm’s length. If text feels too small, adjust font size or zoom rather than moving closer. Screen height is also important; position the top of your monitor at or just below eye level, so your gaze is slightly downward, reducing strain on eyes and neck.

Lighting plays a crucial role. Avoid glare from overhead lights and windows, which forces your eyes to work harder. Consider blinds, curtains, or anti-glare filters, and opt for softer, indirect lighting instead of harsh overhead bulbs. Supporting your posture is equally important. Sit with your back supported, feet flat on the ground, knees at about a 90-degree angle, shoulders relaxed, and elbows close to your body at desk height. Adjustable chairs and monitor stands can provide long-term comfort.

Even with perfect ergonomics, your eyes still need breaks. Following the 20-20-20 rule—looking at something 20 feet away for 20 seconds every 20 minutes—relaxes focusing muscles and helps prevent fatigue.

Putting It All Together

Think of ergonomics as an investment in your daily comfort and long-term health. By combining proper screen setup, posture support, and healthy eye habits, you can dramatically reduce digital strain. If you notice persistent eye fatigue, blurred vision, or headaches despite making adjustments, it’s worth consulting an eye care professional to rule out underlying vision issues. Dr. Narain stresses that early attention can prevent long-term complications and maintain optimal eye health.

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You can reach us and learn more through the following channels:

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References

1. Sheppard, A. L., & Wolffsohn, J. S. (2018). Digital eye strain: prevalence, measurement and amelioration. BMJ Open Ophthalmology, 3(1), e000146. https://pubmed.ncbi.nlm.nih.gov/28938701/

2. American Optometric Association. (n.d.). Computer vision syndrome. Referenced and applied in Dr. Keshav Narain’s research and educational materials at South Bay Retina. https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome

   
   

3. Narain, K. (2025). Screen Smarter: Eye-Friendly Ergonomics and Digital Eye Strain. South Bay Retina Studies.

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