9 Eye Care Tips for the Digital Age to Reduce Screen Strain

5. Improve Ergonomics — Posture, Distance, and Angle

Small posture changes make a big difference. Position your screen about an arm’s length away (roughly 50–70 cm) with the top of the monitor at or just below eye level so you look slightly downward. If you use a laptop, raise it on a stand and add an external keyboard so you don’t hunch forward. Keep shoulders relaxed and feet flat on the floor; a quick posture check during a chai break helps reset slouching. Neck and shoulder tension from poor posture often accompanies eye strain, so ergonomic fixes reduce both issues. If you use a smartphone frequently, bring it up to eye level instead of bending the neck down. Chairs with good lumbar support are helpful; but when a new chair isn’t possible, a folded towel can add lower-back support. Little changes repeated daily reduce fatigue by the end of the day.