Do you spend several hours a day working at a computer? Do you sometimes experience headaches, loss of focus, burning/tired eyes, double or blurred vision or neck and shoulder pains?

If the answer to any of the above questions is yes, chances are high that you will suffer from Computer Vision Syndrome (CVS) which can be avoided by a few simple measures.

Computer Vision Syndrome is a term used to describe eye strain and tiredness, temporary weak vision, dry irritated eyes, light sensitivity and other vision and muscular problems that stem from using a computer.

Primary causes of visual problems

People who are already short sighted, long sighted, or have astigmatism are more likely to develop CVS. Multi focal lenses make it even more difficult because the screen is higher and further away from the zones meant to control the distance.

Computer glare and reflection from surrounding lamps and lights can also lead to eyestrain. One of the most common problems in workstations is that the computer monitors are placed too high. A screen that is too high can lead to dry and irritated eyes as you blink less frequently.

It also causes headaches, neck and upper back pain because the head is tilted back for a clearer view. Dry environment and dehydration are two common occurrences that can worsen the problem of irritated and dry eyes.

When you strain to grasp of unfamiliar information, the mind can become stressed and agitated. And when there is mental agitation or stress, this is transmitted to the whole upper body of the arms, shoulders, neck and head.

This is why reading at work can be so draining and exhausting; yet when you go home and watch television for three hours or sink into your favourite chair with a magazine, mental stress can interfere with normal vision.

CVS also occurs when the eyes and brain react differently to characters on the screen than they do to printed characters. Normally, eyes have little trouble to focus on most printed material, which is characterized by dense black characters with well-defined edges.

Healthy eyes can easily maintain focus on the printed page. However, characters on a computer screen don’t have this contrast or well-defined edges. These characters (pixels) are brighter at the centre and diminish in intensity toward their edges. This makes it very difficult for the eyes to focus and remain fixed onto these images.

Instead, our eyes drift out to a point called the "resting point of accommodation”. This continuous flexing of the eyes and focusing muscles creates fatigue; a feeling of tired eyes that are so common after long hours spent working before the computer.

How to avoid CVS

Use proper lighting:

Eyestrain often occurs due to excessive bright light from outside and inside. When you use a computer, the ambient lighting should be about half that used in most offices. Eliminate exterior light by closing drapes, shades, or blinds.

Reduce interior lighting by using fewer light bulbs or fluorescent tubes, or use lower intensity bulbs and tubes. If possible, position your monitor to the sides of your windows.

Minimise glare:

Glare on walls and finished surfaces as well as reflections on the computer screen itself can also cause eyestrain. You may want to install an anti-glare screen on your monitor.

Again when outside light cannot be reduced, use a computer hood. Have an anti-reflective coating applied to your glasses. This will prevent glare and reflections on the backside of your lenses from reaching your eyes.

Adjust the brilliance of your computer screen:

Closely match the brightness of the environment with that of your computer screen, by using the buttons on the monitor.

Also adjust the monitor to make sure the contrast between the screen background and the on-screen characters is high.

And make sure that the text size and colour are optimised for the most comfort of your desire. Also, position your desk lamp so that it doesn’t shine on the computer screen or into your eyes.

Blink more often:

Blinking is very important while working at a computer. It helps your eyes to avoid dryness and irritation. According to studies, people blink less frequently about five times less than normally when working at a computer.

Tears coating the eye evaporate more rapidly during long non-blinking phases and cause dry eyes. Office buildings may have excessively dry environment that also reduces eye fluid. Try this exercise; every 30 minutes blink 10 times by closing your eyes as if falling asleep (very slowly).

Exercise and stretch your eyes:

Look away from your computer screen every 30 minutes, and focus for 5-10 seconds on a distant object outside. Another exercise to re-adjust your focusing is to look far away at an object for 10-15 seconds and then to closer objects for 10-15 seconds.

These exercises should be carried out 10 times to help you prevent strained near vision and to stretch your focusing muscles.

Take frequent breaks:

Follow the 20-20-20 rule. Take a 20-second break and look 20 feet away every 20 minutes.

Modify your workstation:

If you need to look back and forth between a printed page and your computer screen, this can cause eyestrain. Place written pages on a copy stand adjacent to the monitor.

Adjust your workstation and chair to the correct height. Purchase ergonomic furniture to ensure proper screen locations and posture.

Exercise even while sitting:

Anyone in a sedentary job, especially those using computers, should stand up, move about, or exercise their arms, legs, back, neck and shoulders frequently.

While these measures will resolve the issue in many cases, it is recommended that you visit an optician for consultation whenever symptoms of computer vision syndrome are detected.

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