Intraocular pressure (IOP), commonly referred to as eye pressure, is the fluid pressure inside your eye. Because high IOP is a significant risk factor for glaucoma, a disorder that can cause irreversible vision loss, it is essential to maintain ideal eye pressure.
While genetics and medical conditions can influence eye pressure, everyday activities can also have a significant impact.
Understanding which actions may raise or lower eye pressure can help you protect your eye health, especially if you’re at risk for glaucoma or already managing it.
Here are several activities that can change your eye pressure—some temporarily and others more persistently.
Physical Exercise
Aerobic exercise, such as walking, jogging, and swimming, has been shown to lower eye pressure. Regular cardiovascular workouts can improve blood flow to the optic nerve and reduce IOP over time, which is beneficial for overall eye health.
On the other hand, resistance training, especially with breath-holding (a practice known as the Valsalva maneuver), can increase IOP temporarily. Lifting heavy weights while holding your breath causes pressure to build up not only in your chest but also in your eyes. If you have glaucoma or are at high risk, you should talk to your doctor about safe ways to exercise.
Inverted Positions and Certain Yoga Poses
Certain yoga poses, especially those where your head is lower than your heart, such as downward dog, headstands, or shoulder stands, can increase eye pressure significantly during the activity. Studies have shown that IOP can rise by as much as 15 mm Hg in inverted positions. While the pressure usually returns to normal afterward, repeated and prolonged exposure may be harmful to those with glaucoma.
If you love yoga, opt for modified poses that keep your head level with or above your heart and focus on breathing and relaxation rather than inversion.
Caffeine and Fluid Intake
Drinking large amounts of caffeinated beverages—like coffee or energy drinks—can cause a temporary spike in eye pressure. The effect is usually modest (around 1–4 mm Hg), but if you’re sensitive to caffeine or have glaucoma, it’s worth monitoring your intake.
Similarly, consuming a large volume of fluids in a short period can elevate IOP. Experts recommend spacing out fluid intake over time rather than drinking a large quantity all at once, especially if you have eye pressure concerns.
Screen Time and Eye Strain
Spending long hours staring at digital screens doesn’t directly raise IOP, but it can contribute to eye strain and fatigue. Eye strain can cause discomfort and even lead to changes in blood pressure, which might influence eye pressure indirectly.
To minimize eye strain, follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
Wearing Tight Goggles or Headwear
Some swim goggles and tight headbands can exert pressure around the eyes and orbit, causing an increase in eye pressure while worn. If you’re a swimmer, choose goggles that are designed to minimize pressure around the eye socket. For headwear or sports equipment, ensure they fit comfortably without squeezing your eyes or temples.
Playing Wind Instruments
Musicians who play wind instruments—like trumpets or clarinets—may experience spikes in IOP during performances. Blowing forcefully increases pressure in the chest and can transmit that pressure to the eyes. Although this is usually temporary, it may be problematic for individuals with eye conditions.
If you’re a wind instrument player with glaucoma, discuss protective strategies with your eye care professional.
Sleep Position
Your sleeping posture can also affect your eye pressure. Studies suggest that sleeping face down or with pressure on one side of the face may elevate IOP in that eye. Over time, this can lead to asymmetric damage in people with glaucoma.
Using a wedge pillow to elevate your head or sleeping on your back can help reduce overnight IOP elevation.
Conclusion
While some changes in eye pressure from daily activities are short-lived and harmless for most people, they can be significant for individuals with or at risk for glaucoma. The good news is that many of these activities can be modified to reduce their impact.
If you’re concerned about your eye pressure or have been diagnosed with glaucoma, regular checkups with an eye care professional are essential. They can help you tailor your lifestyle to support long-term eye health and vision preservation.
Small changes in daily habits can make a big difference when it comes to protecting your eyes.
Visit our optometrists, Dr. Jeffrey Porter and his associates, to get an eye exam.
Our optometrists in Crystal Lake and Algonquin, IL are dedicated to providing exceptional eye checkups to residents of Crystal Lake, Algonquin, Illinois, and surrounding areas.
Walmart Vision Center Crystal Lake, IL
815-477-4053
Walmart Vision Center Algonquin, IL
847-458-5796
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