I didn't have the eye strain problems, but did have pain in arms, wrists, under and around my shoulder blade for my right hand. I used my right had to mouse. Was working on a project that "must go live" and the last month of implementation I spent 60 hours a week coding. Seriously.
Big mistake. A day after the launch I could not type, mouse, anything with my right hand as my muscles would ache and lock up.
At work I had a desktop, at home a laptop. The laptop was on a desk that violated every law of ergonomics known to man. The chair was a cheap $79 chair I got in college from the local office supply store. More mistakes.
Fast forward a year, I'd begun to notice that my right arm/hand ached all the time and the area between my shoulder blade and spine constantly held a knot.
My PCP prescribed pills and sent me to physical therapy. That helped a little but the side effects from the pills made me feel drunk all the time. The PT used a technique called "traction" that I later found out was chiropractic in nature. That stretched my neck and seemed to help the symptoms. That an excercises and an occasional pill when I had a bad flare up seemed to help manage things.
Fast forward another year and after an ergonomic makeover (explained below) I was hurting again and figured I'd go see a Chiropractor which my family (all Chiro success stories) suggested I go to. Wow! I've just celebrated 1 year of Chiropractic care and feel amazing! It's not solved all of my issues and I still have to manage my time in front of the computer, but it forces me to use it wisely.
Here's a list of items that have helped me:
- Read everything you can about Ergonomics
- Buy an Elevator for your laptop - www.griffintechnology.com/products/elevator - By itself it isn't high enough for me so I have 2 thick text books under that as well to keep my eyes at a 90 degree angle from my screen
- Buy a good chair. I broke down and bought an Aeron chair from a used office supply store. One of the best moves I could have made.
- Take loads of breaks, stretch, excercise. Push ups, lateral pulls, "give yourself a hug" all relieve tension and strain. Find any and all stretches for your neck and upper back.
- Sleep. Really, look at the code you've written when you're fatigued and look at code you've written when rested. My CTO says that "every programmer has 4 good hours of code in them a day". That doesn't mean to work 4 hours, but that you need to listen to yourself when you're "spent". Accomplish the toughest tasks first thing, then once your "spent" do the menial tasks that take effort but little critical thinking.
- Go to a Chiropractor. I kick myself for suffering literally for 2 years! For the wrist pain, they can pop your wrists and relieve the pain.
Good luck and I hope my suggestions help someone.