10 reasons that explain why eye strain happens at your desk

Written by Bas Hellendoorn 

Published on januari 03, 2026

Eye strain is something many people feel during long workdays, but most do not know where it comes from. Your desk setup plays a much bigger role than you realise, as small details like screen height, viewing distance and lighting can quietly increase the load on your eyes. Fixed monitor stands often limit proper adjustment, making it harder to work comfortably. A flexible solution like the Alberenz Single Monitor Mount helps you position your screen in a way that supports your eyes instead of straining them.

 

When your setup does not match your working habits, eye strain builds up gradually. Symptoms like dryness, pressure or blurred vision often appear before the real cause becomes clear. These issues are usually linked to screen position rather than screen time alone. In the Monitor Arm Guide you can learn how screen placement directly affects comfort and long term eye health.

Reason 1: Your screen is too bright or too dim

A screen that shines too brightly forces your eyes to adjust constantly. This creates pressure and can lead to headaches later in the day. A dim screen makes your eyes work harder to see small details which also increases strain. Many people do not change the brightness even when the room gets lighter or darker.|
 

Lighting in your workspace can also cause your screen to look different during the day. When the room is bright your screen may look weak. When the room is dark the screen may look harsh. These changes make your eyes work harder because they try to balance all levels of light.

How light around your desk increases eye strain

When daylight comes from the side it creates contrast on the screen. Your eyes must adjust every time this happens which leads to fast fatigue. Artificial lights can also create uneven brightness which causes irritation over time.

Reason 2: Your viewing distance is inconsistent

If your screen is too close your eyes need to focus more intensely. When it is too far away you start to lean forward to see better. Both positions increase stress on your eyes. The strain becomes even stronger when you use more than one screen.
 

Most people place their laptop close to the body and their monitor further away. Each time your eyes switch between them they change focus. This switch happens hundreds of times a day and slowly builds pressure.

Why switching distances becomes a problem

Your eyes prefer a stable distance. When that distance changes, your eyes need time to adjust before they can focus comfortably again. This constant refocusing can interrupt your concentration during work. After a few hours, your eyes may start to feel heavy or tired as the strain slowly builds up.

Reason 3: Your monitor sits too high or too low

A screen that sits too high or too low changes the way your eyes work during the day. When the height is not right your eyes need more effort to stay focused which makes them feel tired faster.

A flexible screen position helps your eyes stay relaxed because you can adjust it to match your posture. With a mount like the Alberenz Single Monitor Mount you can place your monitor at a comfortable height so your eyes do not have to work harder than needed.

How viewing angle shapes eye comfort

Your eyes feel most relaxed when you look slightly down at the screen. This position keeps your eyelids in a natural and comfortable state. It also reduces how wide your eyes stay open during long work sessions. When the screen does not match this angle, your eyes are forced to work harder and become tired much faster.

Reason 4: You work with glare or reflections

Glare makes small details hard to see which forces your eyes to concentrate more. Reflections on the screen come from windows, lamps or bright surfaces. Your eyes switch between the reflection and the actual content which increases tension.

 

Many home offices have strong LED lights or large windows. When your screen cannot move, the glare stays in your line of sight all day. This creates constant stress on your eyes.

Why glare is often overlooked

Glare does not always look extreme, which makes it easy to overlook. Even soft reflections force your eyes to work harder to stay focused on the screen. This extra effort builds up slowly during the day without you noticing it. Over time, it can lead to dryness, blurred vision and general eye tiredness.

Reason 5: Your desk posture changes without you noticing

People often start the day with good posture. After a few hours they lean forward as they try to reach the screen. This adds pressure to the muscles around the eyes and forehead. It also reduces blinking which leads to dryness.

This slow posture drift happens in almost every fixed desk setup. Your body moves closer because the screen cannot move with you.

How posture affects your eyes

When you lean forward your eyes need to focus more sharply. This makes them tired. The closer you get to the screen the harder your eyes work which leads to irritation.

Reason 6: Your screen angle makes your eyes work harder

A screen that tilts too far back makes you lift your eyes more than feels natural. This position increases tension around the eyes during long work sessions. A screen that tilts too far forward can create shadows and uneven brightness on the display. 

 

These visual changes make it harder for your eyes to focus comfortably. Both angles cause strain because your eyes constantly try to correct the image. This correction happens automatically but costs extra effort throughout the day. If your screen cannot tilt or rotate, your eyes are forced to stay in one fixed position. Over time, this unnatural position leads to faster eye fatigue and discomfort

Why small angle changes matter

Your eyes feel most comfortable when the screen sits directly in front of you. In this position, your eyes can focus without unnecessary effort. Even a small tilt or rotation can reduce how clear the image feels. Over the course of the day, this small difference can slowly grow into noticeable eye strain.

Reason 7: Switching between laptop and monitor adds strain

Laptops and monitors rarely match in brightness or colour. Your eyes need to adjust every time you look from one to the other. A laptop sits close and low while a monitor sits wider and higher, which creates big differences in focus.

When these two screens are not aligned, your eyes cannot move smoothly between them. 

 

This makes long work sessions uncomfortable. Using laptop mounts helps raise and position your laptop more in line with your monitor, reducing unnecessary strain.

Why multi screen setups create tension

Your eyes track movement across both screens many times a day. When these screens do not match in height or angle your eyes must correct every shift. This takes more effort than people realise.

Reason 8: Your room lighting creates harsh contrast

When the room is much brighter than your screen your eyes struggle to focus. When the room is darker than your screen the same problem appears in the opposite way. Contrast makes it harder for your eyes to relax.

A single lamp placed behind or above the screen creates shadows. These shadows make it harder to see details clearly which forces your eyes to work more.

Why room lighting matters for comfort

Different tasks need different levels of light. Reading, writing and designing all need a stable balance. When the lighting does not support the task your eyes become tired faster.

Reason 9: Eye strain can lead to headaches

Long hours of focusing cause tension in the muscles around your eyes. This tension often spreads to your forehead which results in headaches. Many people do not link their headache to their screen setup even though it is a common cause.
 

A bad angle or distance increases the pressure around the eyes. This makes headaches more likely to appear at the end of the day.

How eye strain and headaches connect

When your eyes struggle your brain receives mixed signals. This makes your head feel heavy which often turns into a headache. A poor viewing angle makes this connection even stronger.

Reason 10: Eye strain can even cause dizziness

Dizziness happens when your eyes and balance system are not aligned. When your eyes get tired they send unclear signals to your brain. This creates a short moment of imbalance.

 

Switching between screens or working with glare makes this worse. Your eyes become overwhelmed and your brain reacts with a feeling of dizziness.

Why visual stress affects balance

Your eyes help your brain understand space and movement. When they get strained your brain must work harder to stabilise your vision. This extra effort can cause dizziness during long work sessions.

Reducing eye strain with a proper monitor arm setup

Eye strain is often the result of small habits in your desk setup. Details such as screen height, viewing angle, lighting and distance add up during long workdays. When these elements are not in balance, your eyes are forced to work harder than necessary. This can lead to dryness, blurred vision, pressure around the eyes and headaches.

 

A proper monitor arm setup helps reduce eye strain by giving you full control over screen height, angle and distance. Being able to adjust your monitor supports a more natural working posture throughout the day. The Alberenz Single Monitor Mount offers this flexibility in a simple and practical way. For deeper insight, the Monitor Arm Guide explains how correct screen positioning supports long term eye comfort.

FAQ 

Can eye strain cause dizziness?

Yes, eye strain can make your vision feel unstable. When your eyes work too hard your brain receives unclear signals. This can lead to short moments of imbalance.

Can eye strain cause headaches?

Eye strain often leads to tension around the forehead. When this tension grows you may experience a headache. Poor screen height or angle can make this worse.

How do I know if my desk setup causes eye strain?

If your eyes feel dry, tired or blurry during the day it is often a sign. If the discomfort gets stronger the longer you work it usually comes from your screen position.

How long does eye strain last?

It can last from a few minutes to several hours. The duration depends on screen brightness, distance and posture.