How to Protect Your Eyes at Work: Vision Tips for Office and Outdoor Jobs

Whether you spend hours in front of a computer screen or work outdoors exposed to sunlight and debris, taking steps to protect your vision is essential for both your comfort and long-term eye health. At Chan Eye Care, we want to help you keep your eyes healthy - no matter what your workday looks like. Here are some practical tips for safeguarding your eyes on the job.

For Office Workers: Reducing Digital Eye Strain

Office jobs often require long hours on computers, tablets, and smartphones. This can lead to digital eye strain, also known as computer vision syndrome, which is characterized by dry eyes, headaches, blurred vision, and neck or shoulder pain. Here’s how to reduce your risk:
 

• Follow the 20-20-20 Rule: Every 20 minutes, take a 20-second break and look at something 20 feet away. This helps relax your eye muscles and reduce fatigue.

• Adjust Your Screen Setup: Make sure your monitor is about an arm’s length away and positioned so the top of the screen is at or just below eye level. This reduces strain on your neck and eyes.

• Use Proper Lighting: Avoid glare from windows and overhead lights. Use task lighting and consider a matte screen filter to minimize reflections.

• Consider Computer Glasses: Specially designed computer glasses can reduce glare and block blue light, making screen time more comfortable.

For Outdoor Workers: Protection from the Elements

If your job keeps you outdoors, your eyes face unique challenges such as UV exposure, wind, dust, and injury risks. Here’s how to protect your eyes outside:
 

• Wear UV-Protective Sunglasses: Choose sunglasses that block 100% of UVA and UVB rays to shield your eyes from harmful sunlight, which can contribute to cataracts and other eye conditions.

• Use Protective Eyewear: If your work involves tools, flying debris, or chemicals, always wear safety glasses or goggles that meet ANSI standards for eye protection.

• Wear a Wide-Brimmed Hat: A hat can further block sunlight and help protect your eyes and face from UV exposure.

• Stay Hydrated: Wind and sun can dry out your eyes. Drinking plenty of water helps keep your eyes moist and comfortable.

General Eye Care Tips for All Workers

It’s important to schedule regular comprehensive eye exams to monitor your vision and overall eye health. Routine exams can detect early signs of eye conditions, even before you notice symptoms, and help ensure your prescription is up to date.

If you wear contact lenses, always follow proper hygiene guidelines to avoid infections. This includes washing your hands before handling your lenses, cleaning and storing them as directed, and never wearing them longer than recommended by your eye doctor.

Lastly, don’t ignore persistent eye discomfort or changes in your vision at work. If you notice ongoing issues, seek professional care. Addressing problems early can prevent further complications and help maintain healthy vision on the job.

Take the Next Step for Healthy Eyes at Chan Eye Care

Whether your workplace is behind a desk or out in the elements, protecting your eyes should always be a priority. Simple habits and the right protective gear can make a significant difference in your comfort, productivity, and long-term vision health.
 

If you have concerns about your eye health or want personalized advice for your work environment, schedule a comprehensive eye exam with Chan Eye Care. Visit our office in Virginia Beach, Virginia, or call (757) 430-8800 to book an appointment today.