Eye Exercises for Computer Strain

More than 50% of computer users experience eyestrain, headaches, blurred vision, and other visual symptoms related to frequent computer use. These visual system stresses can also cause fatigue and reduce your overall efficiency at work.

Many computer users experience visual stress due to:

1. increased number and complexity of necessary eye movements,
2. poor lighting conditions
3. screen flicker rate, and
4. most importantly- extended amount of computer use.

Most people have to continue to use their computer for work; however, performing the following relaxing eye exercises regularly will decrease the stress on your visual system. It is suggested that these exercises be performed every hour while looking at a computer for a prolonged period of time.

PALMING EYE EXERCISE

1. Rub your hands until they feel warm. Then place your cupped hands over your closed eyes. The fingers of each hand should overlap and rest gently on the center of your forehead. Be careful to not create any unnecessary pressure on your face.
2. 2) Sit quietly for one to two minutes with your hands over your eyes. The more relaxed you are, the blacker the darkness you will see with your eyes closed.

NEAR FOCUS AND FAR FOCUS EYE EXERCISES

1. Hold your thumb six inches from your nose. Focus on your thumb.
2. Take one deep breath and exhale slowly
3. Now focus on an object about 10 feet away.
4. Take another deep breath and exhale slowly.

Repeat back and forth 15 times. This exercise acts to improve eye flexibility.

Relief from Tension Headaches

Tension headaches are extremely common and are believed to affect approximately 78% of the general population. Pain associated with tension headaches is due to tightness of the muscles of the neck and scalp. This pain often starts at the back of the head and moves forward and is often described as “a tight band across your head.” The most common causes of tension headaches are stress but they can also be caused by staying in one position for a long time such as in reading or watching television. Tension headaches are very rarely a symptom of a more serious condition; however, it is important that a detailed history and examination are performed by a medical professional to ensure proper diagnosis. Upon physical examination, it is likely that the physician will find muscular tenderness around your neck and scalp.

A combination of lifestyle changes, relaxation techniques, and traditional and complementary therapies can help reduce the number of tension headaches you have. Important lifestyle modifications include getting 6-8 hours of sleep per night, eating a balanced diet, getting regular exercise, and smoking cessation. Over-the-counter analgesics such as Tylenol, Aspirin, Ibuprofen, and Aleve are often effective in temporary pain relief; however, there recommended dosage must be followed in order to prevent complications.

The best way to treat tension headaches is to prevent their recurrence by fixing the underlying cause (tight musculature). Several clinical trials have shown that spinal manipulation effectively treats the pain of tension headaches. 

One study compared spinal manipulation to Elavil (prescription headache medication) and found that people in both groups improved; however, those in the spinal manipulation group had far less side effects from treatment. Also, the benefits of spinal manipulation lasted much longer than the Elavil group. The pain relief in the spinal manipulation group lasted for greater than one month while the Elavil group’s symptoms were relieved for approximately one week. 

Another study showed a 50% reduction of headache severity after a single spinal manipulation session. Successful treatment of tension headaches must address and fix the underlying cause of the headache.

Dr. Max focuses on this cause to both treat the acute pain as well as decrease the likelihood of future reoccurrence. 

 

Shoulder Stretches

Many people are required to sit at a desk and look at a computer all day long for their job. This leaves them feeling sore, stiff, and achy all over and oftentimes, suffering from back and neck pain.  Below are some exercises which help to relax those tight muscles, prevent repetitive strain injuries, improve circulation and relieve tension. By regularly performing these exercises, you should feel less tension, stiffness and other back pain symptoms, allowing you to be more productive all day long.

SHOULDER STRETCH

1)     While sitting in your office chair, look straight ahead and glide your chin backwards so that you make a double chin.

2)     Place your right palm on the left side of the head and gently push your right ear toward your right shoulder. Make sure you don’t elevate your left shoulder. You should feel a stretch on the left side of your neck and in your left shoulder.

3)     Hold this position for 20 seconds. Return to neutral position. Repeat on the other side.

SIDE NECK STRETCH

1)     While sitting in your office chair, turn your head and look down into your right armpit.

2)     Place your right hand behind your head and gently pull your head towards your right armpit. Do not let your left shoulder rise. You should feel a stretch on the left side of the neck.

3)     Hold this position for 20 seconds. Return to neutral position. Repeat on the other side.

UPPER NECK STRETCH

1)     While sitting in your office chair, keep your back straight and lower your chin down towards your chest.

2)     Place your hands on top of your head and gently push your head down until you feel a stretch along the upper part of the neck.

3)     Hold this position for 20 seconds. Return to neutral. Repeat this exercise two more times.

NECK ROTATORS STRETCH

1)     While sitting in your office chair, slowly turn your head and look to the right until your chin is parallel with your right shoulder.

2)     Do not rotate your shoulders. You should feel a stretch along the left side of your neck.

3)     Hold this position for 20 seconds. Return to neutral. Repeat on the other side. Do a total of three sets on each side.

 

Whiplash

Whiplash is defined as any injury to the neck which occurs due to a sudden movement of the head. It can occur in a car accident, sports injury, work injury, etc. Symptoms of whiplash can take years to develop and research shows that 45% of whiplash sufferers still have symptoms two years later. The most common initial symptom of whiplash is neck pain which often starts between two hours and two days following the traumatic incident. This neck pain is due to tight muscles in the neck. These muscles typically tighten to prevent further excessive movement of the head. Other common symptoms of whiplash are: headaches, shoulder pain, blurred vision, difficulty swallowing, dizziness, nausea and jaw pain.

The Journal of Orthopaedic Medicine found that chronic whiplash patients respond best to chiropractic care. Their study looked at 93 whiplash patients who received 19 chiropractic adjustments over four months duration. The results of the study showed that 74% of the patients improved following chiropractic treatment. These results provide further evidence that “chiropractic is an effective treatment for chronic whiplash symptoms.”

Dr. Max has successfully treated many whiplash patients in his practice and if you or someone you know are suffering from these symptoms, give Dr. Max a call at (773) 880-0880.

Khan S, Cook J, Gargan M, Bannister G. A symptomatic classification of whiplash injury and the implications for treatment. Journal of Orthopaedic Medicine 1999;21(1):22-25.