Eye strain and computer vision syndrome
Computer vision syndrome is a condition resulting from prolonged focussing of eyes on a computer monitor. As our dependence on computers continues to grow, an increasing number of people are seeking medical attention for eye strain and irritation. Eyestrain is often caused by excessively bright light coming in from outside and excessively bright light inside. If we spend more than two hours each day in front of a computer screen, we likely experience some symptoms of computer vision syndrome (or CVS) which include but not limited to:
- Headaches
- Loss of focus
- Burning, tired and irritated eyes
- Double vision
- Blurred vision
- Neck and shoulder pains
- Dry eyes
Tips to overcome the problems of CVS:
- Position your terminal at right angle to the window if possible. Avoid facing bright light coming to you from behind the computer screen as well avoid bright light falling on the computer screen from behind you.
- Install an antiglare screen.
- Make sure the screen surface is clean. Clean your screen at least once a week.
- The top of your screen needs to be at, or slightly below, eye level; find a comfortable distance between your eyes and the screen (usually eighteen to twenty-eight inches).
- Adjust the brightness controls on the screen until they are comfortable to your eyes. Closely match the brightness of the environment with that of your computer screen by using the buttons on the monitor. As a test, try looking at the white background of this web page: If it looks as a light source, it’s too bright; if it seems dull and gray, it may be too dark. 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 color are optimized for the most comfort. Adjusting how your monitor displays text can provide some relief to eyestrain. Ideally, your text size should be three times the smallest text size you can read from your normal viewing position. Also black text on a white background is the best color combination for your eyes.
- To adjust the text size and color settings in the Windows operating system, use the Display Properties dialog box, which is available from the Control Panel. Depending on which version of Windows you have, font size will either be on the Settings tab or on the Appearance tab. If you’re online and using the Internet Explorer browser, you can click on View, then choose the Text Size that is most comfortable for you. Most other browsers and email programs also let you change the text size and color, but you may have to do some exploring through the Help menus to find those controls.
- Be sure the screen doesn’t flicker or wave - this could indicate that service or adjustment is needed.
- Look away from the screen periodically. One may be able to mitigate the risk of CVS by adhering to the “20-20-20 rule”: Every 20 minutes, focus your eyes on an object 20 feet away for 20 seconds.
- Don’t forget to blink - Blinking is very important when working at a computer - it rewets your eyes to avoid dryness and irritation. When working at a computer, people blink less frequently - about five times less than normally. Tears coating the eye evaporate more rapidly during long non-blinking phases and cause dry eyes. The use of over-the-counter artificial tear solutions can reduce the effects of CVS. For significant problems, ask your eye doctor about artificial tears or eyedrops that you can use during the day. By the by, don’t confuse lubricating drops with the drops that only “get the red out.” The latter can indeed make your eyes look better with vasoconstrictors that reduce the size of the blood vessels in your eyes, but they are not necessarily formulated to help with dryness and irritation. Also try this exercise: Every 30 minutes blink 10 times by closing your eyes as if falling asleep (very slowly). This will help rewet your eyes.
- Computer eye glasses are available and if you are already wearing specs, change yours to these antiradiation and antiglare lenses on your next visit to optometrist.
- Gently massage your eyes, cheeks, forehead, etc., from time to time to keep blood flowing and muscles loose.
The aforementioned tips can be carried out by you single-handedly at office or home but the following needs the attention of your employer if you are at an office.
Lighting: When you use a computer, your 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.
Minimize glare: Glare on walls and finished surfaces as well as reflections on the computer screen itself can also cause eyestrain. If possible, paint bright white walls a darker color with a matte finish. Again, cover the windows; when outside light cannot be reduced, use a computer hood.
Read about repetitive stress injury and carpal tunnel syndrome in Ergonomics for medical transcriptionists part 2.
Also do not forget to read ergonomics for MTs and computer users Part 3 and Part 4.
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