How to Stop Headaches from Computer Screens – Quick Fixes for Relief

Spending long hours in front of a screen? Headaches, eye strain, and muscle tension could be the cause. Learn quick, effective ways to adjust your setup and reduce discomfort.

Why Screen Time Causes Headaches

• Staring at a bright screen strains your eyes and brain.

• Poor posture leads to tension in your neck, shoulders, and upper back.

• Incorrect screen positioning forces your muscles to work harder than needed.

Simple Adjustments to Reduce Headaches

• Lower your screen brightness

  • High brightness increases eye strain and fatigue.

  • Try reducing it to around 60% for a more comfortable viewing experience.

• Increase your screen distance

  • Keep your monitor at least 75cm (about arm’s length) from your eyes.

  • A greater focal length reduces strain on eye muscles.

• Use a laptop stand or adjust monitor height

  • Your screen should be positioned at eye level to prevent neck strain.

  • The centre of your screen should be at or just below shoulder height.

• Correct your posture while working

  • Avoid leaning forward or resting on one elbow.

  • Sit back, relax your shoulders, and use a chair with proper lumbar support.

• Take frequent movement breaks

  • Stand up, stretch, and reset your posture every 30–60 minutes.

  • Rolling your shoulders and stretching your neck can help release tension.

Additional Ways to Prevent Screen-Related Headaches

• Use blue light filters or night mode to reduce glare.

• Blink frequently or use artificial tears to prevent dry eyes.

• Adjust your room lighting to avoid excessive contrast with your screen.

Benefits of Reducing Screen-Related Headaches

• Less fatigue, better focus, and improved productivity.

• Reduced reliance on painkillers or muscle relaxants.

• Long-term prevention of chronic neck and eye strain issues.

FAQs – Common Questions About Screen Headaches

• Can blue light glasses help?

  • Yes. Whilst there is no current research to support they can improve or protect the health of your eyes, they can still reduce glare and ease eye fatigue.

• How long does it take to notice relief?

  • Some adjustments provide instant relief, while long-term posture changes take a few days to feel effective.

• What if my headaches persist?

  • If headaches continue despite adjustments, consider an eye exam or professional ergonomic assessment.

Tired of screen headaches? Try these simple fixes today and experience a more comfortable, pain-free work routine!

If you regularly take headache or muscle relaxant medications, these simple changes are worth trying.

Do you have other ideas on ways to reduce headaches caused by long hours of screen use?

Explore our Simple Changes Page for more ideas and new skills that will help you care for yourself in our modern screen-based work and leisure world.