How to Deal with Strained Eye Muscle

The term eyestrain usually refers to a number of symptoms caused by the overuse of your eyes. You have to understand that eyestrain is not a disease in itself, but it is more of a symptom suggesting that something is wrong. You may have a eyestrain after driving your car for extended periods or working on your computer for a long time. While the condition is not that serious, it is important not to ignore it and take steps to feel your eyes fresh again.

Other Signs Accompanied with Strained Eye Muscle

Eye strain can cause several annoying and uncomfortable symptoms to appear. Some common issues include difficulty focusing, irritated eyes, blurred vision, increased sensitivity to light, double vision, and dry/watery eyes. Some people even develop headache or bow ache, along with pain in the shoulders, neck, or back.

How to Reduce the Strain

These symptoms can easily affect your productivity in a negative way and become worse with sleep deprivation. Certain exercises may help make your strained eye muscle feel better again.

1. Eye Massage

  • Use your fingers to massage your eyelids. Be gentle and do not forget to massage the muscles above your eyebrows.
  • After 20 seconds, massage your lower eyelid for about 20 seconds.
  • Now, massage upper cheekbones and the temple as well.
  • Repeat twice a day for good results.

2. Palming

  • Sit in a comfortable position with your back strain and spine in a neutral position.
  • Rub your hands together until your palms feel warm.
  • Place your palms over your eyes. Do not apply any pressure on your eyelids though.
  • Relax for 30 seconds and then open your eyes slowly.
  • Repeat again for 3 times.

3. Sunning

  • Go out in the early morning and find a sunny place to stand.
  • Simply close your eyes and let the sunlight to fall on your face and eyelids.
  • Absorb the warmth for a few minutes. Be sure to move your eyes in different directions while keeping them closed.
  • Stop after 5 minutes and finish by palming.
  • Do it once every day to keep your eyes healthy.

4. Eye Exercises

  • Grab a pen and hold it at an arm's length in front of you.
  • Slowly bring it closer to your eyes while keeping your focus on it. Stop when you can no longer focus on it clearly.
  • Now, move the object away from your eyes. Repeat 10-15 times.
  • Now, roll your eyes in different directions for a few seconds. Stop for a while and slowly blink your eyes. Repeat 4-5 times.
  • Perform this exercise several times a day.

5. Cold Water

  • Simply close your eyes and splash some cold water on your eyes. You can do it every time your eyes feel tired or strained. This is a quick way to relax your strained eye muscle.
  • Alternatively, you can dip a washcloth in cold water, remove extra moisture, and place it over your closed eyelids. Leave it there for at least a couple of minutes and then repeat.
  • Use a cold compress if you have strained eyes with puffiness. Simply place a few ice cubes wrapped in a cloth over your closed eyelids for 10 minutes.

6. Warm Compresses

  • Take a soft cloth and soak it into warm water for a while. Get rid of the excess moisture and place it over your closed eyes for a couple of minutes.
  • Take deep breaths while applying warm compresses to help your body relax. Be sure to change the cloth every couple of minutes and do it at least 4 times.
  • Repeat twice a day.

7. Chamomile Tea

  • Take a cup of hot water and steep two chamomile teabags in it to for 5 minutes.
  • Take the bags out of the cup and put one on your kitchen counter and the other one in the freezer.
  • You can use the one on the kitchen counter for a warm treatment and opt for the one in the freezer for a cool treatment.
  • Just place the teabag on your closed eyelids for 5 minutes to reduce eye strain.
  • Repeat several times a day.

How to Prevent Eye Strain

It is possible to treat eye strain using different home remedies, but you can also take some steps to prevent a strained eye muscle in the first place. Here are a few tips to try:

  • When working on your computer, ensure that it is at least 26 inches from your eyes. It is better to keep it a bit below eye level.
  • Do not leave fingerprints and dust on your computer screen. Smudges can reduce contrast and affect your eyes.
  • Opt for computer screens that tile and swivel, so you could adjust them as per your needs.
  • Make use of a glare filter to help prevent eye fatigue.
  • Pay attention to the lighting in your room and take steps to reduce harsh reflections.
  • Be sure to use a chair that you can adjust as per your requirements.
  • Be sure to use the 20-20-20 rule regularly. It means you should focus on something about 20 feet away for about 20 seconds, and you should do it every 20 minutes.
  • Be sure to blink regularly. A good way to remind yourself to blink is to put a note that says, "blink" on your screen. 
 
 
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