Working at computers, tips to prevent eyestrain

If you spend a good part of your day working on your computer, odds are that you suffer from eyestrain from time to time. Especially as the day progresses, your eyes could become tired and start losing focus. Eyestrain can also lead to headaches and neck pain, as well as long-term problems such as Myopia.

If you wear spectacles for poor eyesight, eyestrain can lead to a further deterioration of your eyesight.

There are a number of ways by which you can counter eyestrain when working on a computer. These include:

Create a proper workstation – One of the keys to reducing pressure on the eyes, neck and even wrists when working on a computer the whole day is by having an ergonomically designed workstation.

Improper posture while you work can contribute to eyestrain. Choose work furniture that keeps your computer at the optimum distance of 20 to 24 inches from your eyes. The center of the computer screen should also be aligned at 15 degrees below your eyes.

This will create the least strain on your head and neck as you type.

Change your lighting – Harsh sunlight that falls directly onto your computer screen or bright interior lights placed in front or behind the screen can tire the eyes. Position bulbs and lamps to the side of the screen and keep your curtains or shades drawn if there is too much exterior light. Fluorescent tubes should be replaced by lower intensity bulbs or halogen lights. There are also specially designed full spectrum tube lights that are easier on the eyes than conventional lighting.

Minimize glare – Glare bouncing off your computer screen can aggravate the eyes further. An anti-glare screen may be a worthwhile investment or even a computer hood. If you wear eyeglasses, use only those with anti-reflective lenses.

Modify your computer display – If you are still working on an old style CRT monitor, you need to upgrade to the new LCD models. LCD screens especially those with flat panels usually have built-in anti-reflective surfaces. They also lack the screen flicker that is generally present in the older screens. It is this flicker that contributes towards eyestrain. Also choose a screen display of at least 19-inhces of larger if you are using a desktop computer.

Adjust the contrast on your screen – The display settings on your computer should be adjusted to match the brightness of your work surroundings. If the page on your screen is dull and dark as compared to your exterior lighting, the brightness setting may be too low. Your contrast setting on the screen should also be adjusted to deliver sharp distinction between the screen background and the characters. Size and font should also be chosen according to your comfort levels.

Take frequent breaks – You need to rest your eyes regularly to keep them from tiring. A minimum of five mini breaks from your computer and away from your workstation will have you performing more efficiently the rest of the workday. In fact, reports show that productivity increases when workers take regular breaks. During these breaks, it is important that you stand up, walk about, and do some simple stretches to reduce tension and stress. This will help alleviate any chronic back, shoulder and neck pain too.

Exercise your eyes – Your eyes use different sets of muscles to focus. You can exercise your eyes to use one set of muscles, while relaxing the other, and then switching. This will ensure that the eye muscles get stronger and less prone to fatigue. During the workday, keep shifting your focus to objects close to you and those far away (at least 20 feet). Switch your gaze from the computer screen to look outside the window for example. Looking into the distance can relax the eye muscles and prevent eyestrain. If you do these eye exercises regularly, it will prevent a condition called accommodative spasm that locks the focus of your eye when it has been used for too long on a particular task.

Blink frequently – Blinking is very important to reduce eyestrain and irritation. Blinking helps moisten the eyes and prevent dryness that comes with focusing on a particular object for a long period of time. Office environments are also often dry and artificially air-conditioned. This can further aggravate dry eye syndrome, so ask your doctor for artificial tear eye drops if the condition gets too bad.
Check your eyes – Finally, if you work at a computer the whole day, it would be wise to get your eyes checked regularly. A comprehensive eye exam will tell you if you need eyeglasses or if your number has changed. Your ophthalmologist may also suggest special prescription lenses for you to wear during your work hours that can help reduce eyestrain.