How To Reduce Astigmatism With Eye Exercises At Home
- Orthovision
- 3 days ago
- 6 min read
When you or your child is diagnosed with astigmatism, it is common to wonder if there is a natural way to "fix" it. The internet is full of claims that eye exercises can cure astigmatism entirely. To set realistic expectations and find the right support, it is crucial to understand what this astigmatism actually is.
Astigmatism is a structural shape issue of the eye, not a disease. While eye exercises cannot physically reshape the eyeball, they play a powerful role in significantly reducing eye strain, headaches, and focusing fatigue that often accompany the condition.
At Orthovision Singapore, we want to provide you with an easy-to-follow guide to understanding astigmatism and actionable steps you can take at home to ease visual discomfort.
What Is Astigmatism?
According to the American Academy of Ophthalmology (AAO), a perfectly normal eye is completely round, much like a football. When light enters the eye, the evenly curved surface allows it to bend uniformly and focus at a single point on the retina, producing a sharp and clear image. In an eye with astigmatism, the clear front surface (the cornea) or the lens inside the eye is shaped more like a rugby ball, steeper in one direction than the other [1].
Astigmatism can generally be described in two orientations:
1. Horizontal astigmatism: The eye is wider than it is tall, meaning the horizontal meridian is steeper.
2. Vertical astigmatism: The eye is taller than it is wide, meaning the vertical meridian is steeper.
In both cases, the uneven shape prevents light from focusing at a single point on the retina, which can cause blurry vision at both near and far distances.
Because of this irregular shape, light bends unevenly as it enters the eye, creating multiple focal points. This prevents the eye from forming a single, sharp image on the retina.
Astigmatism causes:
Genetics: Most people are simply born with it, and it often runs in families.
Eye Injury or Surgery: Trauma to the eye can alter the curvature of the cornea.
Keratoconus: A rare condition where the cornea gradually thins and bulges outward [2].
Common symptoms:
Blurry or distorted vision at all distances (both near and far).
Frequent squinting to try and bring objects into focus.
Severe eye strain and physical fatigue.
Headaches, particularly after reading or using digital screens.
Poor night vision, often seeing "halos" around streetlights.
How Is Astigmatism Managed?
Managing astigmatism generally involves correcting the way light enters the eye or supporting the visual system to handle the strain. Standard medical solutions include:
Corrective Lenses: Glasses or special contact lenses (toric lenses) are the most common first line of defence. They compensate for the uneven curve of the cornea to focus light correctly [1].
Refractive Surgery: Procedures like LASIK or PRK use lasers to physically reshape the cornea. This is typically an option for adults (above 18 years old) whose prescriptions have stabilised.
Vision Therapy and Exercises: Vision therapy cannot change the shape of the eye; it is highly effective at managing the secondary muscular strain. When an eye has astigmatism, the exercises help relax these exhausted muscles.
The Vision Therapy Process
Before diving into home exercises, it is important to understand how professional vision therapy works. As outlined by the College of Optometrists in Vision Development (COVD), a structured therapy programme typically follows these steps [3]:
Comprehensive Evaluation: A detailed assessment to measure how the eyes move, team, and focus under stress.
Custom Treatment Plan: The doctor creates a tailored programme based on the specific visual deficits identified.
In-Office Therapy Sessions: Weekly sessions using specialised equipment to retrain the brain-eye connection.
Home Exercises: Daily drills assigned to reinforce the skills learned in the clinic. Home exercises contribute significantly to the maintenance and success of the therapy.
Progress Checks and Maintenance: Regular reviews to adjust the programme and ensure the visual system remains efficient and comfortable.
It is important to understand that Vision Therapy does not cure astigmatism; it only helps relieve symptoms such as eye strain and blurred vision, and may slightly improve visual comfort.
6 Eye Exercises At Home To Reduce Strain
*Please note that the exercise below is intended for at-home recommendations only. For accurate and effective treatment tailored to your specific eye condition, please contact or consult a doctor and follow the standard medical treatment plan for astigmatism.
While you cannot exercise away the shape of astigmatism, you can use the following actionable steps to relax your overworked focusing system.
1. Focusing Shifts
What it is & how it helps: This exercise improves the flexibility of your eye muscles, preventing them from locking into a single focal distance and causing strain.
How to do it:
Sit comfortably and hold your thumb about 15 centimetres in front of your nose.
Focus on your thumb for 3 to 5 seconds until it is clear.
Shift your gaze to an object across the room (at least 6 metres away) for 3 to 5 seconds.
Shift back to your thumb. Repeat this cycle 10 times.
2. The 20-20-20 Rule
What it is & how it helps: Recommended by the American Optometric Association (AOA), this is a daily habit to prevent digital eye strain, giving the ciliary (focusing) muscles a necessary break [4].
How to do it:
Set a timer when doing near work or screen time.
Every 20 minutes, look away from your task.
Look at an object at least 20 feet (6 metres) away.
Keep your eyes on that distant object for at least 20 seconds.
3. Palming
What it is & how it helps: Palming provides deep rest for the optic nerve and the muscles surrounding the eyes by completely blocking out light and visual stimuli.
How to do it:
Rub your hands together briskly to generate warmth.
Close your eyes and gently cup your warm palms over them (do not press on the eyeballs).
Rest your elbows on a desk. Breathe deeply and relax in the darkness for 1 to 3 minutes.
4. Near And Far Focus
What it is & how it helps: Similar to focusing shifts but specifically targeting the depth of field, this helps the eyes adjust more smoothly between different distances.
How to do it:
Hold a pen at arm's length.
Focus on the tip of the pen as you slowly bend your arm, bringing the pen toward your nose.
Stop when the pen becomes blurry or doubles, then slowly push it back out to arm's length, keeping it in focus. Repeat 5 times.
5. Controlled Blinking
What it is & how it helps: People with astigmatism often stare and forget to blink when struggling to focus, leading to dry, irritated eyes. This exercise restores the tear film and rests the eyes.
How to do it:
Close your eyes fully and hold them shut for 2 seconds.
Squeeze your eyelids tightly for another 2 seconds.
Open your eyes wide and relax. Repeat this process 5 to 10 times.
6. Eye Massage
What it is & how it helps: A gentle massage increases blood flow around the eye area and relieves tension in the muscles that cause tension headaches.
How to do it:
Wash your hands thoroughly.
Gently massage the bony area around the eyes, such as the temples and brow area. Avoid applying pressure directly on the eyeball.
Massage the bridge of your nose, your temples, and just under your eyebrows for 1 minute.
How To Monitor Improvement & When To Seek Help
When doing these exercises at home, it is important to measure success correctly. Success is measured by reduced symptoms, fewer tension headaches, less squinting, and better reading stamina, rather than a change in your glasses prescription.
However, home exercises are not a substitute for medical care. You should seek immediate professional help from an eye care specialist if:
Your blurred vision worsens suddenly.
You experience sudden double vision.
Your vision issues begin to affect your daily safety, such as driving or walking down stairs.
How Orthovision Singapore Helps Manage Visual Efficiency
At Orthovision Singapore, we understand that living with astigmatism can be tiring. We go beyond simply prescribing glasses to ensure your entire visual system is functioning efficiently.
Through our Comprehensive Visual Cognitive Assessment, we measure exactly how much strain your astigmatism is placing on your eye-teaming and focusing skills. Led by Zoran Pejic, we utilise a personalised programme of ICORE (Integrated Cognitive Orthoptic Remediation) therapy. By building the endurance of the eye muscles and enhancing brain-eye communication, we help alleviate the physical fatigue associated with astigmatism, ensuring your visual system is comfortable, resilient, and ready for daily life.
References
[1] American Academy of Ophthalmology (AAO). What Is Astigmatism?
[2] Mayo Clinic. Astigmatism: Symptoms and Causes.
[3] College of Optometrists in Vision Development (COVD). Vision Therapy FAQ.
[4] American Optometric Association (AOA). Computer Vision Syndrome and the 20-20-20 Rule.
Comments