Computer Headache/eye strain

April 19, 2018 12:29 AM

All serious causes of my new headaches have been ruled out, now need (non medication) solutions

Symptom: moderate to severe daily headaches behind my eyes after reading (mostly computer but phone, books, too - any up-close focusing), causing fatigue and making me unable to work, 2 weeks duration so far although my routine hasn't changed. No nausea or auras or anything else. Pain is like a dull ache, not throbbing.

Result of Doctor Visits: Full exam showed no neurological problems indicating serious brain issues. Not migraines. I wear glasses but no significant change in vision rx warranting new lenses.

Question: How do I stop these ASAP so that I can work again (have taken 4 days off)? Doctor said regular use of NSAIDS or Tylenol will cause a rebound headache and GI issues long term - yikes . I've tried brisk walks, lots of water intake, hot showers, massaging my temples - all of given only temporary relief. And yes, I take regular breaks when doing computer work. Open to trying almost anything at this point.

posted by CancerSucks to Health & Fitness (10 answers total)

To start with the obvious, how recent was your eyetest? Even if its very recent I'd get a second opinion on it.
posted by threetwentytwo at 2:09 AM on April 19, 2018

Reduce your screen brightness. I also had a pair of mid-focal range computer glasses made.
posted by humboldt32 at 3:42 AM on April 19, 2018

My job is 95% working on the computer and a similar thing was happening to me. I couldn't figure out why but at some point it clicked that it was a combination of staring at the screen for too long, bad posture when working at the computer and not nearly enough exercise.

I was at the point where after a long week of work, spending more time on the computer to complete work for my master's degree and just being hunched over and extending my mouse (right) arm over the desk, I would be in immense pain from my mid-back all the way to my neck and head and I would be out of commission for the whole weekend with dull head and overall aches. It would be painful to be in bright environments. I lost many weekends like that until I finally hurt my back slipping on some ice and the pain got even worse but made me realize the areas of my back, shoulder and neck that are week.

All this to say that I started being more physically active and have started with walking almost every day for 30 to 60 (sometimes 90 or more) minutes and re-strengthening my mid-section which helps to strengthen my shoulders and neck too.

This, along with more and more frequent breaks away from the computer have really helped get back on track to not being in constant pain.
posted by eatcake at 3:45 AM on April 19, 2018 [3 favorites]

How is your computer posture? I recently had to correct mine for a different issue, but it seems my work-related headaches have greatly reduced! My PT said it’s because the muscles in my neck we’re doing too much work and painful, and my headaches would usually include tension headaches and eye pain. Since I did PT and corrected my posture (with monitor stands and lumbar support, proper chair height and resting my feet on a box/stool) it’s been soooo much better.

Here’s a guide similar to what I was given.
posted by DoubleLune at 4:08 AM on April 19, 2018

I get dull aching headaches if I sit too long in front of the screen/hold up tablets for long periods, etc. I am pretty sure they come from the muscles from my shoulders into my neck getting all tightened up. Maybe do some stretches and shift posture / seek better posture as DoubleLine mentions.
posted by biffa at 4:25 AM on April 19, 2018

Have you had your vitamin D levels tested recently? I had changes to eyesight seasonally before my vitamin D issues got diagnosed for other reasons, and this is about the time of year (if you're in the northern hemisphere) when your vitamin D levels are likely lowest.

I take prescription supplements, but you can get OTC ones easily, if you want to try it and see if it improves (though a lot of people need prescription doses at least initially to get back to a reasonable level promptly.)

Other than that, I'd also look at whatever else may have changed for you in the recent past, since this sounds like a thing that's recent - what changed for you? Is there a lot more stress? Different positions while doing things?
posted by modernhypatia at 5:15 AM on April 19, 2018

Seconding the computer vision glasses. How old are you? If you're 40-ish or above, you may need reading glasses or progressive lenses. I started needing them because of headaches when I was "only" 32, but I stare at computers all day for a living. Even if you do have progressive lenses already, you may be straining because of the relatively small portion of the lens that's appropriate for the distance of your reading material (book, screen, whatever). On that point last year I finally got a set of dedicated computer vision lenses made (and put in old frames I already had) and it has been UTTERLY AMAZING for my comfort at the computer. When I take them off and put my (awesome and insanely expensive) progressive glasses on, I have trouble focusing on the screen. I knew the computer vision glasses would be better, but I had no idea how much better they would be.

Also seconding the comments about posture. If you hunch over or extend your neck, you'll be putting tension on a bunch of muscles that will contribute to headaches. I took an Alexander Technique class a few years ago for other reasons, and it did wonders for my ability to feel when I'm hunching over at the computer and then correct it.
posted by fedward at 7:58 AM on April 19, 2018

I used to work with a lot of people who used yellow tinted "gamer glasses" and they swore by them. I know you can get prescription glasses tinted.
posted by radioamy at 10:51 AM on April 19, 2018

What I do is: find the nearest fluffy pillow, plump it up nice and squishy, and then slowly smooooooooosh my eyes down onto it until there is sufficient counter-pressure to ease the discomfort. Cannot count the times I've fallen dead asleep while doing it, so lulling and delicious with all light blocked out as well.

For the real bangers ('eyegraines'), nothing beats a cold compress over the eyes from temple-to-temple... something chilled enough to work, yet heavy and flexible enough to mold into facial crevices for maximum coverage.

Perhaps a visualization will set your eyes right again: my personal favorite is (eyes closed) imagining the most blinding light bulb my pain can stand, then sloooooowly making the bulb get dimmer each second, until it finally flickers out. If not rushed, the process is hugely successful in my case.

Hope these ideas work for you as phenomenally as they have for me!
posted by Amor Bellator at 9:21 PM on April 19, 2018 [1 favorite]

(Belatedly realized I completely misinterpreted your real question, and gave ideas you weren't looking for. Wow, sorry!)
posted by Amor Bellator at 12:08 PM on April 20, 2018