Visual Ergonomics
Visual ergonomics for screens, lighting and glare
Eye strain at work usually comes from the setup, not the screen itself. It comes from working distance, glare, lighting, long unbroken sessions and prescriptions that don't match the task.
What digital eye strain looks like
Tired or sore eyes, blurred vision, dryness, headaches and neck or shoulder discomfort after long periods of close work. People blink less when concentrating on a screen, which contributes to dryness. After about age 40, focusing at close and middle distances becomes harder, so a screen at arm's length may need its own lens solution.
Symptoms are common and usually manageable, but persistent or worsening symptoms should be checked by an eye-care professional.
What about blue-light glasses?
Blue-light filtering lenses are widely marketed for eye strain, but the evidence for that benefit is weak. A 2023 Cochrane review (Singh et al.) found they may make little or no difference to eye strain in the short term. We start with the measures below, which address the usual causes.
What helps
The fundamentals we focus on
The right correction for the distance
An up-to-date prescription, and where needed, lenses set for screen distance rather than reading or driving.
Screen position
Top of the screen at or slightly below eye level, roughly an arm's length away, directly in front of the user.
Lighting and glare
Screens set at right angles to windows, balanced ambient light, and reflections controlled at the source.
Breaks and focus changes
Regular short breaks. A common rule of thumb is to look about 6 metres (20 feet) away for 20 seconds every 20 minutes.
Display settings
Text size, contrast and brightness matched to the room, not left at defaults.
Worker education
Short, practical guidance so workers can adjust their own setup and know when to seek care.
Where it matters
Not just offices
Visual demands vary by role, and each setting needs its own approach.
Control rooms
Many screens at different distances, around-the-clock shifts and low ambient light.
Energy & utilitiesVehicles & equipment cabs
Glare, changing light, in-cab displays and the shift from near to far focus.
TransportationAsk about visual ergonomics
Tell us about the roles and workspaces you're concerned about. We're developing workstation guidance and worker education with employers now.