1. Give Yourself a Break
If working on a computer for long periods gives you a headache, you are probably experiencing eye strain, muscle tension or a combination of the two. Whether you use your computer for work or pleasure, it's important to take regular breaks from staring at the screen. At least every hour, you should dedicate a minute or so to focusing on an object that's at least 8 feet away from your computer screen and another object that's close to your face. Shifting your focus back and forth every few seconds can prevent eye strain.
Sitting in the same position for hours can cause muscle tension and tension headaches, particularly if you have bad posture. Using an ergonomic desk chair or keeping your back is upright and supported can help. You also should take frequent and regular breaks. Getting up and walking around for a few minutes and doing stretches for your neck, shoulders and back can relieve muscle tension.
2. Adjust Your Workstation for Long-Term Computer Use
Adjusting your workstation to make using your computer as easy as possible can prevent or diminish tension issues. Adjust your chair height or the height of your computer screen so that our eye line matches up with the top of the computer screen. Next, position yourself so that the screen is about one arm-length away from your eyes. If you can't see the type on the screen at this distance, simply make the font bigger rather than bringing the screen closer or straining your eyes. Align your keyboard so it is directly in front of your screen and your shoulders are squared with the keyboard.
3. Minimize Computer Glare
Too much glare off your computer screen can cause your eyes to strain, even without you knowing it. You can relieve some glare by adjusting the direction of the lighting in the room. Overhead lights and light from windows and lamps behind you often cause the worst glare. Turn off some or all of these lights and darken the blinds to eliminate glare. Opt for task lighting that is beside your computer. If you can't control lighting glare, use an anti-glare screen filter or buy glasses with anti-glare coating. Regularly cleaning your computer screen with an anti-static cloth can also help reduce glare.
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