Computer Users: 11 Suggestions
With so many people using computers at work, eyestrain has become one of the leading office-related health complaints.
Experts estimate between 50% and 90% of computer users experience some degree of eyestrain or other symptoms during their work day. Studies show eye strain and CVS (computer Vision Syndrome) often cause fatigue, decreased productivity and more worker errors.
So what can you do about it? Here are steps I suggest you (and your employer) can take to reduce computer eye strain and the other common symptoms:
1. Get an eye exam.
Ok, so this might sound self serving but it is true! Make sure your prescription is up to date! According to the National Institute of Occupational Safety and Health (NIOSH), computer users should have an eye exam once yearly. Be sure to tell your eye doctor how often you use a computer at work and at home.
2. Use proper lighting.
Computer eyestrain is often caused by excessively bright ambient lighting - either from outdoor sunlight coming in through a window or from harsh interior lighting. If possible, position your monitor so that windows are to the side of it, instead of in front or back. Adjust window blinds to reduce the amount of sunlight entering your workstation.
3. Minimize glare.
Glare from walls and finished surfaces as well as reflections on the computer screen can also cause computer eyestrain. Make sure that your glasses have an anti-reflective (AR) coating applied to your lenses. AR coatings help reduce glare by minimizing the amount of light reflected off the front and back surfaces of your lenses.
4. Adjust the brightness and contrast of your computer screen.
One little secret from an IBM employee many years ago was to adjust the display settings on your computer monitor so the brightness of the screen is about the same as your work environment.
As a test, try looking at the white background of this web page. If it looks like a light source, it’s too bright. If it seems dull and gray, it may be too dark.
5. Blink, Blink, Blink more often.
Blinking is very important - it re establishes the tear film keeping your eye moist and wets your eyes to keep them comfortable and clear.
Studies show that, during periods of concentration such as reading and computer use, most people blink less . This will greatly increase the evaporation rate of the tears and increase the risk for eye irritation.
I suggest you keep a bottle of artificial tears at your workplace (we would be happy for you to stop over by the office and we will supply a sample at no cost) and use them to moisten your eyes o2 to 3 times during he day.
6. Upgrade your display.
Most workplaces that I have seen do have the newer LCD screens. These are easier on the eyes and usually have an anti-reflective surface. When choosing a new display, select a screen with the highest resolution possible. Resolution is related to the “dot pitch” of the display. Make it easy on your eyes, a displays with a lower dot pitch have sharper images., I would suggest a display with a dot pitch of .28 mm or smaller. For a desktop computer, select a comfortable size display that has a diagonal screen size of at least 19 inches.
7. Re Focus on your work and your eyes.
Focusing fatigue is another cause of computer eyestrain. Research suggest that it is harder for our eyes to maintain focus on computer-generated images than on printed images in a book or magazine.
To reduce focusing fatigue, look away from your screen or monitor every 20 to 30 minutes and gaze at a distant object across the room. Looking far away relaxes the focusing muscles (ciliary muscle) inside your eyes, reducing focusing fatigue.
8. Take frequent breaks, yeah water cooler!
Take short breaks from your computer work throughout the day. Stand up, walk away from your work station and stretch your arms, legs, back, neck and shoulders. This will reduce your risk for eye strain as well as neck, back and shoulder pain and discomfort.
A recent NIOSH study suggested computer workers experienced less discomfort if they took four additional “mini breaks” during the day. In the same study, these supplementary breaks did not reduce productivity.
9. Modify your workstation.
Looking back and forth between a printed page and your computer screen (as during data entry tasks), can also cause eyestrain. To improve comfort, place the print material on a copy stand adjacent to your screen or monitor. If necessary, use a desk lamp to illuminate the print material, but remember not to glare the light off so that it doesn’t shine into your eyes or onto the computer screen.
10. Your mom told you to Sit up Straight!
Improper posture during computer work also contributes to CVS as well as back and neck pain. Adjust your workstation and chair to a comfortable height. It is suggested your feet lay flat on the floor in front of you and your arms have a comfortable bend.
I would suggest you adjust your chair and computer so your screen is between 20 to 24 inches from your eyes and slightly below eye level so you can view it comfortably. If you use bifocals this will also make the vision throw the progressive better. This will also keep your head and neck in a natural position.
11. Consider computer eye glasses.
For comfort and best performance at your computer, you may benefit from having an eyeglasses prescription just for your computer work. This is also helpful if you normally wear contact lenses, that can become dry and uncomfortable during a day of computer work. Computer glasses are also a good alternative if you normally wear eyeglasses with bifocal or progressive lenses. Keep in mind we can prescribe specially designed computer prescription to give you the best possible vision.
If you have any questions, feel free to contact our office!