Whether you’re working on-site or remotely, screen-based work has become the standard across many professional sectors.
According to a 2019 survey on digital eye strain, nearly 6 out of 10 American adults (approximately 58%) reported experiencing symptoms of digital eye strain, also known as computer vision syndrome. Adults spend an average of 6–8 hours per day in front of screens, with younger adults often exceeding 9 hours.
Working at a computer doesn’t just affect eye health. Extended screen use also contributes to back and neck pain, poor posture, and psychosocial risks such as stress or isolation.
Fortunately, these issues can be mitigated with proper posture, an ergonomic workspace, and healthy work habits.
This article provides practical tips to protect your health while working on screens.
Risks Associated with Screen-Based Work
Working at a screen exposes you to several risks:
- Eye strain
- Musculoskeletal disorders (MSDs)
- Psychosocial risks
Eye Strain
After a long day at the computer, many experience eye discomfort, stinging eyes, or headaches.
Prolonged screen use can lead to eye strain, with the most common symptoms including:
- Blurry vision
- Tingling or itching
- Dry or irritated eyes
- Redness or burning sensation
- Heavy eyelids or eye fatigue
- Watery eyes
- Difficulty focusing
- Glare sensitivity
- Headaches
Symptoms typically worsen throughout the day but improve with rest. Eye strain can negatively affect concentration, efficiency, and performance.
Eye fatigue often worsens due to:
- Poorly set up workstations
- Incorrect screen positioning
- Bad posture habits
- Inadequate lighting
Research shows a clear correlation between poor screen ergonomics and visual discomfort, a condition widely known as Computer Vision Syndrome (CVS) or Digital Eye Strain (DES). Long-term eye strain may even contribute to the development of nearsightedness.
Musculoskeletal Disorders
Studies in the US indicate a high prevalence of musculoskeletal disorders (MSDs) linked to screen work, with research showing that between 34% and 95% of computer users report some type of computer-related injury or illness.
Sitting for prolonged periods, poor posture, non-ergonomic workstations, repetitive finger movements, and constant wrist pressure on the desk can cause pain in the back, neck, shoulders, arms, and legs, as well as overuse injuries in the elbows, wrists, and hands.
Common musculoskeletal problems include:
- Neck and lower back pain
- Upper neck strain
- Shoulder and wrist tension
- Shoulder tendinitis
- Elbow epicondylitis
- Finger numbness
- Carpal tunnel syndrome
- Knee bursitis
Stress and negative perceptions of work increase the risk of MSDs. Using laptops extensively can also heighten discomfort, as they are not designed for long-term use without ergonomic adjustments.
Psychosocial Risks
Screen work can contribute to:
- Stress and anxiety
- Mental fatigue
- Cognitive overload
- Reduced productivity
- Social isolation
- Excessive pressure
Remote work can exacerbate these issues, especially social isolation.
Best Practices for Computer Work
Adopting good practices can reduce the appearance or severity of health issues linked to screen use.
While US regulations do not prescribe exact screen break times, OSHA (Occupational Safety and Health Administration) and NIOSH (National Institute for Occupational Safety and Health) recommend strategies to minimize ergonomic risks and protect eye health.
Maintain Proper Posture
To prevent visual, muscular, and joint discomfort, follow these guidelines to maintain a proper posture while working:
- Feet flat on the floor
- Back supported with lumbar support
- Head aligned with the spine
- Shoulders relaxed
- Arms and wrists aligned with the keyboard
- Elbows and knees at 90° or slightly obtuse angles
- Wrists resting lightly on the desk
- Forearms parallel to the floor and close to the torso
Organize Your Screentime
Screen work contributes to stress, eye strain, and MSDs.
Regular breaks help relieve tension and allow the eyes to focus elsewhere. Alternating tasks reduces cognitive fatigue and increases productivity. If possible, mix computer-based tasks with non-screen tasks.
Properly planning your workload prevents excessive pressure, concentration loss, and performance drops.
Ergonomic Workspace Setup
Whether in the office or at home, set up an ergonomic and organized workspace to ensure visual and muscular comfort.
Key considerations for an ergonomic desk setup include:
Choosing the Right Furniture
Select furniture suited to your physical characteristics and work style to reduce discomfort and boost productivity.
- Desk height: 26–29 inches (65–74 cm); adjustable desks allow alternating between sitting and standing, reducing back pain and sedentary behavior.
- Desk depth: 31–43 inches (80–110 cm), with 8–10 inches (20–26 cm) clearance from the seat.
- Use a footrest if needed for sitting comfort.
- For seating, use an ergonomic chair or a ball chair like the Bloon, which promotes continuous micro-movements and helps you stay active.
- Consider additional ergonomic tools: an adjustable keyboard, an ergonomic mouse, and a tiltable and properly sized monitor.
Positioning Equipment
To maintain proper posture and reduce eye strain, position your equipment correctly.
Monitor
- Eye level (slightly lower for progressive lens users)
- Laptop screens should be raised to eye level with a stand
- Distance: 20–28 inches (50–70 cm) for monitors; minimum 12 inches (30 cm) for phones
- Perpendicular to windows to avoid glare
- Slight tilt to reduce reflections
- Adjust monitor resolution and text size to reduce visual strain.
Keyboard
- Height allowing elbows at your sides, forearms parallel to the floor
- Properly angled, centered in front of you
- 4–6 inches (10–15 cm) from desk edge
Mouse
- Same height and as close as possible to the keyboard
- Forearm supported on the desk, aligned with the shoulder and elbow
Lighting Setup
Proper lighting prevents eye and physical fatigue.
Room Lighting
- Optimal ambient brightness
- Natural light perpendicular to the screen and at least 5 feet (1.5 m) away to reduce glare
- Window blinds to control brightness
- Indirect artificial light: 300–400 lux, warm white LEDs (~2700 K) preferred over daylight LEDs (Harvard Health)
Screen Lighting
- Adjust brightness and contrast to avoid glare
- Use blue light filters on screens or glasses
- Anti-glare coating
- Light-colored backgrounds, 2–3 colors maximum
Tips to Rest Your Eyes
Several strategies can help reduce the risks associated with prolonged screen work.
Take Regular Breaks
Simply looking away from your screen or taking short breaks can significantly reduce eye strain. Use these moments to stand up, walk, or stretch at your desk, which also helps relieve muscle and joint tension and lowers stress.
Follow the 20-20-20 rule
Staring at a screen for long periods tires your eye muscles. The 20-20-20 rule is a simple and effective way to relax your eyes: every 20 minutes, look at an object 20 feet (6 meters) away for 20 seconds. For example, glance out the window to focus on something in the distance.
It’s also recommended to take longer breaks: 5 minutes every hour or 15 minutes every two hours.
Blink Regularly and Stay Hydrated
Screen work, especially in dry or air-conditioned environments, can cause eye dryness. Normally, people blink about 10 times per minute, but staring at a screen reduces this number. Make a conscious effort to blink frequently to keep your eyes moist.
Drink plenty of water, ventilate and humidify your workspace if possible, and use eye drops as needed to keep your eyes comfortable.
Perform Simple Eye Exercises
Eye exercises can help relax and strengthen your eye muscles. For example:
- Move your eyes in slow circles five times in each direction.
- Scan your gaze up, down, left, and right five times.
- Trace letters or numbers in the air with your eyes, keeping your eyelids closed.
Limit Recreational Screen Use
After finishing work, try to minimize screen time. Avoid endless scrolling on social media to give your eyes a true rest.
Schedule Regular Eye Exams
Regular ophthalmologic check-ups are essential to ensure your vision remains healthy and to detect any early signs of eye strain or other visual problems.
Frequently Asked Questions About Computer Work
What Are the 3 Main Risks of Computer Work?
The primary risks include eye strain, musculoskeletal disorders (MSDs), and psychosocial challenges such as stress or social isolation. Prolonged exposure without proper breaks or ergonomics can amplify these issues.
Which Illnesses Are Caused by Computer Work?
Extended screen use can contribute to dry eye syndrome, neck and back pain, wrist or shoulder tendinitis, as well as stress and anxiety. These conditions often result from poor ergonomics, posture, and insufficient breaks.
How Far Should the Screen Be from Your Eyes?
For monitors, the recommended distance is 20–28 inches (50–70 cm) from your eyes. For smartphones, keep them at least 12 inches (30 cm) away to reduce eye strain.
How Can I Rest My Eyes During Computer Work?
Take regular breaks and follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Blinking frequently also helps keep your eyes moist and comfortable.
Is There a Maximum Screen Time Per Day?
There’s no strict daily limit, but moderation is important. Experts suggest keeping recreational screen use outside of work to under two hours per day to reduce cumulative strain.
What Are Remote Work Health Risks?
Working from home can increase the risk of MSDs, sedentary behavior, social isolation, and stress. Without a dedicated ergonomic setup or regular breaks, these risks can become more pronounced.
What Is the Optimal Screen Brightness for Eyes?
Use low-to-moderate brightness that matches your ambient light. Anti-glare screens and blue-light filters can also help reduce eye fatigue during long work sessions.
What Are the Psychosocial Risks of Screen Time at Work?
Psychosocial risks include stress, anxiety, social isolation, reduced productivity, and cognitive overload. These often arise from long periods of solitary screen work or poorly managed workloads.
