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Pressure behind your eyes can be an alarming sensation. The cause could be anything. It could be a temporary headache or (maybe) the start of a sinus infection. It could be a sign of more serious medical conditions. Or, it could have something to do with your eyes.
When you feel such pressure, don’t just ignore it. Stop and assess. Is it a lingering pain? Do you feel some tightness around your temples and eyes? Is the sensation giving you a hard time to concentrate or relax?
Pressure behind the eyes can be linked to several conditions, including glaucoma and other eye diseases. It could also be something as simple as spending too much time in front of your computer screen.
If you feel the pressure is intensifying or becoming unbearable, seek medical attention immediately. If you think this is a temporary discomfort you can handle, here are a few tips on how to relieve eye pressure at home.
What You Need to Know About Eye Pressure
Eye pressure is medically referred to as intraocular pressure (IOP). The pressure is caused by the force of the fluid inside your eye. This fluid is typically regulated by a balanced cycle of production and drainage. When this balance is disrupted, the fluid builds up to cause pressure.
This imbalance and pressure can cause eye discomfort, at the very least. More severe scenarios can involve optic nerve damage and vision problems.
The pressure from the fluid changes throughout the day. The intensity depends on several factors, some of which you can correct right away.
Eye pressure may build up because of your current activity. When you stop this activity, the pressure is relieved. Or, the pressure can be caused by poor posture or insufficient hydration. If this is the case, just correct your posture and drink water.
Increased pressure can also be caused by stress, poor circulation, and too much time in front of your digital screens. These are lifestyle causes that you can easily address.
Some causes of eye pressure are more serious, though. Intense eye pressure can be the starting point of glaucoma. This serious eye condition is caused by long-term elevated IOP, which is often undetectable at the start. At its worst, glaucoma can cause vision loss.
So take care of your eyes and don’t ignore any feeling of discomfort. Either see a doctor right away or learn how to relieve eye pressure at home.
How to Relieve Eye Pressure at Home
You can get relief from mild eye pressure by making small yet effective changes to your lifestyle.
Improve Your Diet To Support Eye Health.
Your diet plays a crucial role in your overall health, including your eye health. Leafy greens, berries, fatty fish, and nuts can improve cardiovascular circulation. This, in turn, reduces inflammation and promotes balance in your eye fluid production and drainage.
Choose food that is high in omega-3 fatty acids and vitamins C and E. This supports your nerve health and can help reduce the risk of high eye pressure.
Also, consider cutting back on processed food, excess salt, and caffeine. These “food groups” wreak havoc on your body’s ability to retain fluid optimally. This can then cause eye pressure buildup.
Drink Water Consistently To Stay Hydrated.
Proper hydration helps in regulating the fluid within the eyes. It is a way to prevent this fluid from thickening and causing eye discomfort.
Something as simple as drinking the recommended amount of water daily can lead to better eye health. You won’t need to learn how to relieve eye pressure at home because you won’t have this problem.
Of course, don’t drink the recommended water intake all at once. Take small sips throughout the day. If you can, avoid too much coffee and alcoholic beverages. These dehydrate and affect your body’s ability to retain water.
Do Simple Eye Exercises To Reduce Strain.
There are simple eye exercises that you can do throughout the day to lessen eye pressure and tension. Here are some that you can try at home:
Palming: Warm your palms by rubbing your hands together. Place your warm palms over your closed eyes. Hold it there for at least 3 minutes. Take deep breaths and relax.
Blinking Drills: Set 1 minute on your timer. Blink 50 times at a natural pace. Make sure to blink fully. To vary this exercise, include a two-second pause with each closing of your eyes. After the one-minute drill, do directional blinking. With each blink, alternately look up, down, to your right, and finally your left.
Focus Shifts: Instead of staring at your computer screen, shift your seat so you are facing a wall or relaxing scenery. Keep your posture straight and gaze forward. Relax your eyes and do slow blinks.
These basic moves can be included in your day-to-day. It helps your eyes stay lubricated. You can reduce eye strain immediately, and in the long run.
Cut Back On Screen Time To Prevent Digital Eye Strain.
Too much screen time can cause eye strain and dryness. You can also feel an increase in eye pressure. The solution here is to take frequent breaks. Try to follow the 20-20-20 rule. After 20 minutes of screen time, move away and focus on an object 20 feet away for 20 seconds.
It’s also a good idea to wear blue light glasses to help filter out natural and manmade blue light.
Manage Stress To Keep Eye Pressure Under Control.
As expected, a stressful lifestyle also adds to your eye strain. High stress can lead to high blood pressure, which could also affect the eyes. If you consistently experience high blood pressure, consult with your doctor immediately.
Otherwise, a few relaxation techniques can help lower blood pressure and eye strain. Do deep breathing and meditation exercises to relax your body and mind. You can also try gentle yoga to promote better circulation and a healthy nervous system.
Lastly, care for yourself and don’t let stress get to you. Take short breaks. Go out and get some fresh air. Be intentional in what you do to relax your mind and body. When you make this a habit, stress can’t get to you, and you won’t need to deal with eye strain.
When to Seek Professional Help
Learning how to relieve eye pressure at home can work for infrequent eye discomfort. However, there are more serious cases.
When you feel intense eye discomfort or sudden vision changes, it might be time to consult an eye doctor. Watch out for other symptoms too, such as extreme sensitivity to light and seeing halos around lights.
Go to the doctor as soon as you notice intensifying eye discomfort. Don’t wait until it’s too late. This way, they can catch early symptoms and prevent it from worsening.
Regular eye exams are helpful too. Here, the doctor assesses your nerve health and any intraocular pressure. This is a proactive step in your eye care. Your eyes will thank you for it, in the long run.
Final Thoughts
Taking care of your eyes doesn’t have to be complicated. You just need to be consistent and intentional.
Create small habits that support a better, healthier you. Eat nutrient-rich food. Drink lots of water. Limit your screen time. Take breaks, away from stress, for yourself.
You’ve heard these tips time and again but there’s a good reason why they’re repeated. It’s because they work.
Learning how to relieve eye pressure at home will only provide you with temporary relief. The solution is overall health and proactive steps to take care of you and your eyes.
