Eye massage involves the gentle manipulation of the soft tissues surrounding the eyes, including the ocular muscles, skin, and underlying bone structure. This simple, non-invasive self-care technique is often used to manage common forms of eye discomfort. Many individuals turn to eye massage for relief from the fatigue and tension associated with long hours of digital screen use or concentrated work. The process aims to soothe the strained eye area and reduce tension around the orbits.
Hygiene and Pressure Guidelines
Before beginning any self-massage, wash your hands thoroughly with soap and water to prevent introducing bacteria to the delicate eye area. Never apply direct pressure to the eyeball itself, known as the globe. All pressure must be directed toward the surrounding bone structure or soft tissue only.
Use the pads of your fingers—typically the index, middle, or thumb—and avoid using fingernails, which can scratch the skin. Gentle pressure means applying just enough force to feel a slight resistance in the underlying muscle or bone without causing pain or discomfort. If you see light or color patterns when pressing, you are using too much pressure and must ease up immediately.
Step-by-Step Techniques for Eye Strain
Palming
A simple technique for immediate eye fatigue is called palming, which uses warmth and darkness to relax the muscles. Rub your palms together briskly for several seconds to generate heat. Gently cup your hands over your closed eyes without applying pressure. The combined warmth and complete darkness allow the extraocular muscles to rest and recover from sustained focus.
Orbital Bone Massage
For more targeted relief, practice the Orbital Bone Massage by tracing the bony rim around the eye socket. Place your fingertips on the bone just beneath the inner edge of your eyebrows, near the bridge of your nose. Slowly and gently press upward, tracing the entire length of the brow bone out to your temples using small, continuous circular movements. Repeat this path along the lower orbital bone, moving from the outer corner of the eye inward along the top of the cheekbone.
Gentle Tapping and Pinching
This method stimulates circulation and relieves muscle tension. Use your index and middle fingers to lightly tap in a gentle circle that follows the upper and lower orbital rim. For the muscles above the eye, use your thumb and forefinger to lightly pinch and release the soft tissue along the entire length of the eyebrow. This action helps release strain held in the muscles that often tense up with squinting.
Addressing Related Facial Tension
Temple Massage
Eye discomfort is often worsened by tension radiating from adjacent facial structures, such as the temples and forehead. The Temple Massage is useful for relieving tension headaches that frequently accompany eye strain. Place your index and middle fingers on your temples, which are the soft indentations located just outside the outer corner of your eyes. Apply light to medium pressure and massage the area using a slow, steady circular motion for about 30 to 60 seconds on each side.
Brow and Forehead Sweep
To address tension in the upper face, place your fingertips just above the center of your eyebrows. Apply gentle upward pressure and slowly sweep your fingers vertically toward the hairline to smooth out frontal tension. You can also sweep horizontally from the center of the forehead outward toward the temples. This encourages lymphatic flow and helps soften the frontalis muscle.
Sinus Relief Points
Gently pressing on Sinus Relief Points can alleviate pressure that feels like it is pooling behind the eyes. Use your index fingers to press gently into the small hollows located on either side of the bridge of your nose, right where the inner corner of the eye meets the brow bone. You can also find relief by pressing upward on the bone just below your cheekbones, about an inch from the sides of your nose.
If you have an active eye infection, recent eye surgery, or a condition such as glaucoma, you should avoid eye massage entirely and consult your eye care professional if pain or strain persists.