Eye Strain From Screens: Simple Self-Massage Techniques for Relief

With many people spending hours each day using computers, phones and other digital devices, eye strain has become an increasingly common complaint. Symptoms may include tired eyes, headaches, tension around the forehead, difficulty focusing and a general feeling of fatigue after prolonged screen use.

One simple strategy that may help reduce tension associated with screen use is gentle self-massage around the eyes and eyebrows. The muscles and soft tissues surrounding the eyes can become tense during periods of prolonged concentration, and gentle massage may help promote relaxation and reduce feelings of strain.

A common technique involves applying gentle pressure along the bony margins surrounding the eyes, particularly near the inner corners and beneath the eyebrows. Using the thumbs or fingertips, small circular movements can be performed while maintaining comfortable pressure.

Another helpful area to target is the eyebrow region. Starting near the centre of the eyebrow and working towards the outer edge, gentle massage can be applied to areas that feel tender or tight. Many people notice increased sensitivity in certain spots, which may reflect accumulated tension from prolonged screen use.

Potential benefits of gentle eye and forehead massage may include:

• Reduced feelings of eye fatigue
• Relief of tension around the forehead and eyebrows
• Improved relaxation after screen use
• Reduced muscle tension around the eyes
• Increased comfort during prolonged computer work

When performing self-massage, pressure should remain gentle and comfortable. The goal is to encourage relaxation rather than create discomfort. Some people may even feel sleepy or deeply relaxed during the process, which is a common response to releasing muscle tension.

In addition to self-massage, regular screen breaks, good workstation ergonomics and appropriate lighting can help reduce eye strain throughout the day.

At Spine & Sports Physiotherapy, our team can provide advice on posture, workstation setup and strategies to help reduce the physical effects of prolonged computer and screen use.