Due to the Covid-19 pandemic, many people now work from home on their laptops. Unfortunately, working from home usually means that you do not have access to essential resources such as an ergonomic desk, chair, and proper lighting. Facing the screen for a long period of time can lead to work-at-home eye strain which is otherwise known as Computer Vision Syndrome. In addition, you may also experience symptoms such as neck pain, shoulder pain, headaches, dry eyes, and blurred vision from work-at-home eye strain. 

To reduce this strain, you should follow these 5 tips:

Maintain proper distance

You should never keep screens close to your eyes. Instead of looking up to see a screen, the screen should be below your natural line of sight. As you view the screen, your eyelids should be able to close slightly to help prevent dry eyes. If you are finding your laptop is too high, try sitting on a pillow to elevate your body which allows your laptop to be low enough that you can comfortably look down at it. 

Ensure proper lighting

When using your laptop, the lighting cannot be too dim nor too bright as it can lead to headaches, eye strain, and other issues. Make sure that the screen is just bright enough to prevent you from squinting. However, if you still struggle with getting the proper lighting, you should consider getting a screen shield as it can prevent or lower glare. An optometrist in Kitchener may also recommend prescription lenses that have an anti-glare coating to help you look at your screen. 

Maintain proper posture

Proper posture is very important. As a thumb rule, make sure your back is straight, your feet are planted firmly on the ground and your neck is relaxed instead of strained. In addition, when typing on a keyboard, try raising your wrists slightly as opposed to having them rest on the keyboard or table.

Blink regularly

When your eyes are strained they often become dry and uncomfortable. Fortunately, blinking can help to lubricate your eyes so they don’t feel as dry. However, when using a computer, most individuals blink less often than they normally do. This further increases the risk of eye strain, eye irritation, eye dryness, and reduced vision. When using a computer you should try to blink as many as 10 or more times per minute.

Follow the 20-20-20 rule for breaks away from the screen

According to the 20-20-20 rule, after viewing the computer for 20 minutes, you should focus on something about 20 feet away from you for 20 seconds. By following this simple rule, you will lower the risk of eye fatigue. As an alternative, you can leave your desk and walk around your living room, backyard or house for a few minutes. This action essentially allows you to practice the 20-20-20 rule without even realizing it.


Follow the tips and tricks mentioned above to reduce your work-from-home eye strain. You can also visit an optometrist in Kitchener for more advice and tips about proper eyecare.