Many people report that their migraines are triggered or worsened by light sensitivity and eye strain.
In our digital world, constant screen exposure, poor lighting, and postural strain can overload the visual and nervous systems — leading to headaches and eye strain migraine.
Understanding how these visual triggers contribute to migraines can help you take proactive steps toward prevention and relief.
How Light and Eye Strain Contribute to Migraines
Migraines occur when the brain and nervous system become hypersensitive to sensory input such as light, noise, and stress. Bright, flickering, or blue light overstimulates the optic nerve and brainstem, both of which are more reactive in people who experience migraines.
Common light-related eye strain migraine triggers include:
- Prolonged screen time (computer, tablet, phone)
- Blue light exposure from digital devices
- Flickering or fluorescent lighting
- Glare from windows or reflective surfaces
- Poor posture or workstation ergonomics
- Uncorrected vision or outdated prescriptions
When these visual demands combine with muscle tension in the neck and shoulders, the result can be persistent headaches or migraine episodes.
Recognising the Signs of Visual Strain
Symptoms that light or eye strain may be contributing to your headaches or migraine include:
- Head pain behind or around the eyes
- Sensitivity to bright or flickering light
- Eye fatigue or blurred vision after screen use
- Tightness in the neck, jaw, or upper shoulders
- Headaches that increase during computer or phone work
How Physiotherapy Can Help
Physiotherapists take a holistic approach to managing light-triggered headaches and migraines. Treatment focuses on relieving muscle tension, optimising posture, and reducing visual strain.
1. Ergonomic and Postural Support
- Align your screen at eye level and reduce glare.
- Follow the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
- Use adjustable lighting and avoid overhead fluorescent lights where possible.
2. Manage Light Exposure
- Consider blue-light or FL-41 tinted glasses to reduce light sensitivity.
- Adjust screen brightness to match the room environment.
- Take regular breaks from devices throughout the day.
3. Targeted Physiotherapy Treatment
- Gentle neck and shoulder mobilisation
- Strengthening of deep neck and scapular stabilising muscles
- Postural retraining and movement education
Take Control of Light-Triggered Migraines
Light and eye strain are common yet manageable migraine triggers. Through expert physiotherapy, ergonomic guidance, and tailored lifestyle strategies, you can reduce eye strain migraine frequency and improve your quality of life.
If you experience light sensitivity, eye strain, or screen-related headaches, contact the Sydney Headache and Migraine Clinic to book an appointment.
Our Headache Clinicians in Sydney are experts in identifying triggers and helping you achieve long-term relief.
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