GROWING up, most of us heard the words, “You’ll get square eyes”, as we gazed a tad too keenly at the TV screen.

The warning may have been a little exaggerated, but it’s not entirely unfounded. Spending hours staring at a screen won’t make your eyes square, but it will put you at risk of eye strain, which experts warn is becoming more and more of a problem.

Looking at screens is now as much a part of modern life as driving a car or eating a ready meal. Millions of office workers spend upwards of seven hours a day in front of a computer, and laptops and mobile phones have also increased screen use.

Steve Schallhorn, ophthalmic surgeon and chairman of Optical Express’s international medical advisory board, says: “There’s no doubt that daily and prolonged use of screens can have a detrimental impact on eyesight.”

If you use a computer regularly, chances are you’ve experienced eye strain. Common signs include red, bloodshot eyes, tired eyes and difficulty focusing, as well as headaches and soreness around the eyes.

Excessive screen use can also worsen dry eye problems which, in the worst cases, can even lead to scratches on the cornea and damaged vision.

Mr Bobby Qureshi, a consultant eye surgeon at The London Eye Hospital, says: “Strain from staring at a computer all day won’t cause permanent damage but it will give you a bad headache.”

Follow these tips for avoiding the strain.

GET TESTED

The College of Optometrists recommends that adults have an eye test every two years unless advised otherwise, and children and the over-65s should be tested annually.

HAVE A BREAK

If you must spend a lot of time in front of a screen, make sure you take regular breaks. Leave your desk and go for a walk if you can – even if just to the kitchen – to allow your eyes to focus on distant objects and let the muscles relax.

MOISTEN UP

If you feel your eyes becoming gritty and dry, ensure you take a break, allow your eyes to rest and remind yourself to blink, and try not to rub your eyes.

If dryness continues to be a problem, speak to an optician or optomestrist for advice. Drops may help keep eyes moist.

For more information about eye health, visit lookafteryoureyes.org.