As technology plays a vital role in people’s daily lives, eye strain has become widespread. It occurs when the eyes are overworked, often due to the prolonged use of digital devices such as smartphones, computers, and tablets. If left untreated, this strain can lead to more eye problems. However, there are straightforward and practical steps that individuals can take to prevent eye strain and maintain optimal eye health. This article will provide five essential tips to help reduce the risk of eye strain and related health problems.
Symptoms of digital eye strain include:
-Eye fatigue and discomfort
-Dry eyes
-Headaches
-Blurred vision
-Red eyes
-Eye twitching
-Neck and shoulder pain
Here are some easy things one can do to reduce the risks of eye strain:
Get a Comprehensive Eye Exam
For individuals who spend a significant amount of time using digital devices, an annual comprehensive eye exam is essential in preventing or treating computer vision problems. During the exam, it’s important to inform the eye doctor about the frequency of computer and digital device use at home and work. Additionally, individuals should measure the distance between their eyes and the computer screen when seated and bring the figures to the exam. By doing so, the eye doctor can test the eyes at that specific working distance, providing personalized recommendations to prevent or treat computer vision problems.
Use Proper Lighting
Excessive brightness, whether from natural sunlight or harsh indoor lighting, is a common cause of eye strain. When using a computer, ambient lighting is recommended to be half as bright as typical office lighting. Individuals can close drapes, shades, or blinds to reduce exterior light.
To minimize interior lighting, using fewer light bulbs or fluorescent tubes or opt for lower-intensity bulbs and tubes is suggested. Positioning the computer screen to the side of windows rather than in front or behind them can also alleviate eye strain.
Minimize Glare
Computer eye strain can be caused by glare reflecting off walls and other surfaces, as well as reflections on the computer screen. Installing an anti-glare screen on display can help reduce glare. Additionally, painting bright white walls a darker color with a matte finish can also minimize the amount of glare in the environment.
Take Frequent Breaks
To decrease the likelihood of experiencing computer vision syndrome and neck, back, and shoulder pain, it’s recommended to take frequent screen breaks. During these breaks, individuals should stand up, move around, and stretch their arms, legs, back, neck, and shoulders to alleviate tension and muscle fatigue.
Modify the Workstation
Maintaining proper posture is essential in preventing computer vision syndrome. Adjusting the workstation and chair to the appropriate height is recommended, allowing the feet to rest comfortably on the floor. Positioning the computer screen at 20 to 24 inches from the eyes is also advised. Additionally, the center of the screen should be positioned 10 to 15 degrees below the eyes to promote comfortable head and neck positioning.
