Here are some easy self-help methods for looking after your eyes during a working day in front of the screen:

1. warm movements - Rub your hands together vigorously until they're warm, then place your cupped palms over your closed eyes.

Sit calmly and quietly for a couple of minutes and breathe deeply. With your eyes still closed, look up, then down, and finally, to the far left and right. Now move your eyes in a full circle one way and then the other. Don't strain them, just move them within their comfortable range.

2. long looks - Take regular brakes from the computer screen to look at different objects around the room. If you're near a window take a few seconds to gaze into the far distance. Look straight ahead at various far away objects for a minute or two.

3. star gazing - Looking at the sky at night has long been believed to have a cooling and beneficial effect on the eyes. Take a few minutes out at the end of the day to scan the stars and gaze at the moon, for some long distance relief and a pleasant change from clicking on icons.

4. diffuse tension - One of the quickest and easiest ways to diffuse tension in the neck and shoulder is to do some neck rolls. Here's how to do them. Simply take a deep breath and lean your head as far back as you can. Now roll your head to the left, and continue round until it is back where you started. Make sure that you keep your head down at the front, so that your chin brushes your chest as it passes. Repeat three times, slowly and deliberately and feel the stretch in your neck. Now repeat three times in the opposite direction.

Some computer users find a timer useful to remind them to take regular breaks to refocus and stretch - it only takes a minute or two and can make the day a lot more comfortable.