Eye strain due to Computer Vision Syndrome, or CVS, is very common. According to the American Optometric Association 80 percent of regular computer users report some form of eye strain. It occurs because of the demands placed upon the eyes by the VDU. This is a relatively recent phenomenon that has become an increasing problem with the more widespread use of computers in the last few years.
There are numerous symptoms associated with Computer Vision Syndrome, most notably an increased sensitivity to light, aches in the neck, back, and shoulders, eyes that burn, itch, or hurt, with either dryness or excess watering. Blurred vision or double vision is also quite common. It can lead to an individual requiring a prescription for glasses, or if the person already wears them, the necessity of a stronger prescription.
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However, there are ways to minimize eye strain and its detrimental effects.
Setting up the Computer
A careful set up of the computer can reduce eye strain. It is important to sit directly in front of the computer screen, not at an angle or to the side of it. The sitting position should leave the head between 18 and 24 inches from the screen.
If possible, the computer desk should not face a wall or a corner. The user should be able to see beyond the computer, with their eyes level with the top of the monitor or above it.
On the seat, the knees should be below the hips, with the feet resting on the floor. Failing that, the feet should rest on a stool. Wrists need to be level with, or below, the level of the elbow, and the wrists should not be raised to type on the keyboard.
If working from hard copy or notes, these should be at the same level as the screen, rather than down on the desk. It creates far less eye strain looking to the side than it does to look down and back up again. If working from hard copy for an extended period of time, have it on one side of the screen, but also regularly look to the other side of the screen. This will alleviate eye strain and also the possibility of neck strain.
Computer Screen
Making sure that the computer screen is optimally adjusted can also help minimize eye strain. The contrast between the background screen and characters on the screen needs to be high, while both color and text size should be of the correct size to be easily viewed.
The refresh rate on the computer monitor should be 70 hertz, or higher to reduce eye strain. A lower rate than this will cause the screen to flicker, so that the eyes have to keep refocusing to see it clearly, producing extreme tiredness in the eyes.
It is also important to have the dot pitch on the screen, which regulates the clarity, set below 0.28 mm. In general, monitors will be set between 0.25 and 0.28 mm, but the lower the dot pitch, the less the eye strain.
Glare
It is possible to check for problems with glare, which can cause eye strain. Before turning on the computer monitor, turn on the lights in the work area. If images or reflections appear on the screen, then there is glare in the work area.
To minimize or eliminate this, try tilting the screen. In extreme cases it might be necessary to move the screen to another location altogether. Moving lights that cause the reflection or glare will help, or at least turning them down. Fluorescent lights are particular offenders, so covering them or turning them off will have a positive effect on eye strain.
Covering windows, either with drapes or by lowering the blinds, will help reduce the glare in the work area. A computer anti-glare screen can drastically reduce the glare, while a hood on the monitor will have a similar effect, although not to the same extent.
Lighting
The lighting in a work area has a great effect on eye strain. Fluorescent light will increase eye strain. Where possible, do not use fluorescent light, but instead use a small desk light. If working from hard copy have a separate desk light for illumination.
Failing a desk light, a standing lamp offers the best lighting to reduce eye strain. It should ideally have a 3-way switch or a dimmer.
Eye Muscle Exercises
If performed often, exercises for the eye muscles can be effective in minimizing eye strain. They counter the tension and fatigue created by constantly staring at a computer screen.
Look into the distance every few minutes. Focus on an object far away. This can be elsewhere in the room, in another room, or out of the window. Shifting the focus from the distance to close up three to four times over the space of five seconds helps the eye muscles.
When it is impossible to look at something distant, place a mirror above the computer monitor; look into that, focusing on the reflection of a distant object before shifting the focus back to something near. Blink between focusing.
Take a break every hour, standing and walking, moving away from the computer screen. This not only stretches the muscles in the body, it allows the eyes to relax.
Blinking is vital. Under normal circumstances, the eyes blink between 10 and 12 times every minute. It is important for hydrating the eyes, which lubricates them, as well as relaxing the facial muscles. However, when concentrating and focusing, as with a computer screen, that level drops dramatically. This will cause the eyes to redden, itch, and burn. When eyes begin to itch or burn, take the time to blink up to 20 times. Close the eyes fully, and blink every three to five seconds. Drink plenty of water to remain hydrated at the work desk.
Eye drops can also be used, but it is important that they are the correct eye drops, formulated to counteract dryness and irritation. Given that many offices have a very dry atmosphere, they are a useful addition to any desk drawer.
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Nov 18, 2011 20:27:19
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