Preventing Eye Strain and Repetitive Strain Injuries

You sit down for a productive morning at your desk — and by lunchtime, your wrists are sore, your eyes are burning, and your shoulders feel like they’re carrying bricks. Sound familiar?

If you’re working from home regularly, you might be facing more than the usual fatigue. Eye strain and repetitive strain injuries (RSI) are among the most common and quietly harmful consequences of remote work.

Unlike dramatic accidents or sudden pain, these issues build up subtly — a few extra hours here, a poor chair setup there — until discomfort becomes the norm.

In this guide, we’ll break down why remote work can make your body suffer, how to recognise the early warning signs, and most importantly, how to prevent these problems with easy, expert-backed adjustments. Because you deserve a workday that doesn’t leave you drained and aching.

Why remote work increases the risk of strain injuries

Comfort at home can be deceptively harmful

Working from home often means working from couches, kitchen tables, and even beds. While they may feel cosy at first, these setups rarely support healthy posture or hand positioning.

In a traditional office, furniture is usually designed with ergonomics in mind. At home? Not so much.

This creates the perfect environment for two common conditions:

• Eye strain (digital eye strain or computer vision syndrome): Caused by prolonged screen time, poor lighting, and infrequent blinking
• Repetitive strain injury (RSI): Affects joints, tendons, and muscles, especially in the hands, wrists, neck, and shoulders from poor repetitive movement and awkward posture

Compounding the issue is the fact that many remote workers report sitting longer without breaks, often glued to screens across time zones or trying to “prove” productivity.

It’s not laziness causing strain — it’s invisible habits and unconscious overuse.

The symptoms: Subtle at first, severe over time

When you don’t realise it’s your setup causing the pain

Because RSI and eye strain develop gradually, many people dismiss early signs until the discomfort becomes disruptive.

Early symptoms of RSI include:

• Tingling or numbness in fingers or wrists
• Pain or weakness in the forearms
• Stiff shoulders or neck
• Clicking or discomfort when using a mouse or keyboard
• A sensation of “tired” hands after typing

Eye strain symptoms include:

• Dry, itchy, or watery eyes
• Blurred vision or difficulty refocusing
• Headaches (especially around the eyes or forehead)
• Light sensitivity
• Feeling mentally “foggy” or easily fatigued

These symptoms can sneak up on you. But the longer they’re ignored, the harder they are to manage.

How poor posture affects everything from your vision to your nerves

Your spine, wrists, and eyes are more connected than you think

Posture plays a critical role in both eye and joint health. When you’re hunched forward with your neck extended (a posture known as “tech neck”), you:

• Increase strain on cervical vertebrae, compressing nerves to the arms
• Put your wrists in awkward angles, heightening RSI risk
• Bring your face closer to the screen, leading to reduced blink rate and digital eye strain

This domino effect shows why isolated solutions — like just getting blue light glasses — aren’t enough. You need a whole-body approach to prevention.

One of the best starting points is ensuring your workspace supports your body. Our article on setting up an ergonomic home workspace walks you through how to do just that, without needing a full home office overhaul.

Daily strategies to protect your eyes and joints

Simple routines make a massive difference

You don’t need to quit your job or invest in fancy tech. These daily habits are low-lift but high impact:

1. Follow the 20-20-20 rule
Every 20 minutes, look at something 20 feet away for at least 20 seconds. This prevents eye muscle fatigue and dry eyes.

2. Blink intentionally
We blink up to 60% less when staring at screens. Make a habit of blinking slowly every few minutes to rehydrate your eyes.

3. Keep screens at eye level
Raise your monitor or laptop so the top third is at eye level. This reduces neck strain and encourages better posture.

4. Use wrist-friendly peripherals
Invest in a vertical mouse and ergonomic keyboard. These help maintain natural wrist angles, reducing RSI risk.

5. Stretch hourly
Even 2–3 minutes of hand, wrist, shoulder, and neck stretches per hour can release tension before it builds.

6. Adjust screen brightness and lighting
Match your screen brightness to room lighting. Use warm lamps rather than overhead glare to prevent squinting.

7. Take micro-breaks
Stand, walk, shake out your limbs — even 60 seconds away from the desk resets posture and circulation.

8. Use voice-to-text occasionally
Reduce repetitive typing by using dictation tools when drafting emails or notes.

These habits add up, especially when integrated into your daily remote work routine. A little consistency goes a long way.

Tools and tech that can support your comfort

Not all gear is gimmicky — some of it really works

While you don’t need a high-end standing desk to stay healthy, some tools genuinely support RSI and eye strain prevention.

Consider investing in:

• Blue light filtering glasses (or screen filters if you wear prescription lenses)
• Laptop stands to lift screens to eye level
• Document holders to prevent twisting your neck
• Split keyboards for neutral wrist placement
• Ergonomic chairs with lumbar support
• External monitors to reduce hunching over small laptop screens
• Apps like Stretchly, f.lux, or EyeLeo to remind you to move and adjust lighting

Even one or two of these tools, used consistently, can reduce strain significantly.

Lifestyle habits that reinforce physical resilience

Your off-screen life matters, too

If you’re only focusing on your desk setup, you’re missing part of the puzzle. Prevention also happens outside work hours.

Here’s how to support your body and mind holistically:

• Stay hydrated: Dry eyes are worse when you’re dehydrated. Keep a water bottle nearby.
• Sleep deeply: Quality sleep helps tissues recover from daily microtrauma
• Exercise regularly: Movement strengthens muscles and improves circulation
• Balance screen time: Unplug after work to let your eyes and hands rest
• Address stress: High stress often worsens tension and can increase your body’s pain sensitivity

Mind-body alignment is especially vital in remote work. To explore this further, read about the connection between physical and mental health in remote work.

When to seek professional help

If pain persists, it’s time to act

It’s tempting to dismiss aches as temporary. But if your symptoms:

• Last more than a week
• Worsen with continued computer use
• Interfere with daily function
• Wake you up at night
• Involve tingling or numbness

…you should consult a medical professional. This could include a GP, physiotherapist, occupational therapist, or optometrist, depending on the symptom.

Early intervention can prevent a chronic condition from developing — and the sooner you act, the quicker the recovery.

Conclusion: Don’t wait for pain to change your habits

Your body is brilliant — but it’s also honest. It will let you know, quietly at first, when something’s off. A squint here, a twinge there. But if you ignore those signs, they get louder, and recovery becomes harder.

The good news? Most cases of eye strain and RSI are preventable. With awareness, consistent micro-adjustments, and a willingness to put comfort over hustle, you can create a remote work life that supports your body — not breaks it down.

Start small today. Blink more. Stretch once an hour. Raise your screen. Then build from there. Prevention isn’t dramatic — but it’s deeply powerful.