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COMPUTER EYE STRAIN- RISK FACTORS AND EXERCISE TO OVERCOME IT
Murli
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Posted 28-04-2010Reply

Computers & Vision



More than 50 percent of computer users experience eyestrain, headaches, blurred vision and other visual symptoms related to sustained use of the computer. This type of stress on the visual system can also cause body fatigue and reduced efficiency at work. In addition, there are now indications that heavy computer users are at risk for glaucoma.



Many of these symptoms can be reduced through a combination of correcting workstation conditions, posture, stress-relieving lenses prescribed specifically for computer operation, special anti-glare screens, eye exercises and nutritional supplementation.



We were born to have hunters' eyes, needed for spotting game or danger at a distance. But during the last 50 years nearly all our work and much of our recreation, for example, video games, has shifted the focus of our vision to arm's length. This increased amount of near visual tasks often produces such changes as nearsightedness, suppressed vision in one eye, poor eye teaming and reduced efficiency at work and at play.



Many computer users experience visual stress due to: 1) an increase in the number and complexity of necessary eye movements and focusing skills, 2) poor lighting conditions, glare and distracting reflections, 3) screen flicker rate, and 4) above all, the extended amount of computer use.



Computer Stress Checklist:



Computer visual stress may underlie many direct and indirect symptoms. Eyestrain is a common direct symptom, while the need for shifts in posture and muscular strain resulting from poorly arranged work stations cause eye problems indirectly and other physical problems directly.



Direct Computer Stress Symptoms



* headaches while doing or following computer use

* irritated and/or dry eyes

* blurred vision

* slow refocusing when looking from screen to distance objects

* frequently losing place when moving eyes between copy and the screen

* difficulty seeing clearly at a distance after prolonged computer use

* occasional doubling of vision

* changes in color perception

* changes in glasses prescription



Other Computer Stress Symptoms



* neck or shoulder tension and pain

* back pain

* pain in arms, wrists, or shoulders when working on the computer

* lowered visual efficiency and more frequent errors



Relaxing Eye Exercises



Palming



The palming exercise will teach you to relax your eyes, which in turn will bring healthy energy to your eyes.



* First, rub your hands together until they feel warm (about 15 to 20 seconds). Then place your cupped hands over your closed eyes, being careful not to touch your eyes with the palms of your hands. The fingers of each hand should overlap and rest gently on the center of your forehead. Don't create any unnecessary pressure on your face. If your arms get tired, rest your elbows on a table.

* Sit quietly for one to two minutes with your hands over your eyes. The more relaxed you become, the blacker the darkness you will see with your eyes closed.



Near-far focus



This exercise improves eye flexibility:



* Hold your thumb six inches from your nose.

* Focus on your thumb.

* Take one deep breath and exhale slowly.

* Then focus on an object about 10 feet away.

* Take another deep breath and slowly exhale.

* Repeat back and forth 15 times



Scanning



This exercise helps you increase the flexibility of your eyes.



* Sitting or standing at one end of a room, let your eyes scan around the edges of objects in the room - clocks, televisions, doors, lights, computers, etc.

* The object of this exercise is to keep your eyes moving in a loose and fluid way.

* Do this exercise for two minutes.

* Remember to breathe.



Hydrotherapy



* Place a bowl of hot water and a bowl of cold water in front of you. The hot water should be hot but not so hot that it burns you. The cold water should be ice cold, so either put ice cubes in it or get it out of the refrigerator.

* Put a wash cloth in each bowl.

* Place the wash cloth from the bowl of hot water against your closed eyes for 30 seconds.

* Then do the same with the wash cloth from the bowl of cold water.

* Continue to alternate the hot and cold wash cloths.

* Finish by gently massaging your closed eyes with a dry towel.

* Do this for two minutes.



Head Rolls



This exercise is to relax your neck, head and face muscles and reduce shoulder tension.



* Take a deep breath and close your eyes.

* On the exhale, slowly drop your chin to your chest. Relax your neck and shoulders.

* As you inhale deeply again, slowly and gently roll your head around to the left, then back, keeping your shoulders still and relaxed.

* Make your movements slowly, carefully and deliberately.

* Now exhale full as you roll your head to the other side and down to your chest again.

* Repeat this sequence twice then change directions and repeat twice more.



Neil
Neil Picture
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  Rated +2 | Posted 28-04-2010

Hello Murli

In the past I trained as and worked as a Health & Safety Consultant and because of this I was very interested to read your useful article. I would however like to add some information which you seem to have missed.

1. The type of screen is key to eye strain problems LCDs cause less than CRT but most eye strain problems arise from badly set-up screens. Make sure the brightness and contrast levels are correct. Remember that changes in the intensity and direction of daylight can be significant factors.

2. The physical problems you talk about generally arise from bad posture when using computer screens. The centre of the screen should be no higher than eye level and no lower than 20 degrees below eye level. The seat should be of an appropriate Orthopaedic design and set up correctly - in Europe they now run training courses to ensure these things are understood by all staff using computers.

3. You talk of Blurred Vision etc. this is usually caused by other environmental factors than computer screens, Photocopiers, Computer Printers, etc issue large amounts of ozone and cause a localised dying of the atmosphere. These are the most common causes of the symptoms you describe. When ever possible this type of equipment should be in separate stations at least 2m from the nearest workers.

4. The glaucoma risk is , for most of the population, very low. Although it is higher for people using CRT than flat screens. The people most likely to be at risk are those who have a history of Glaucoma or Diabetes in their family. Take medical advice if you are worried.

The best advice to give people in order to avoid these problems is take a 5 min break away from your work-station approx every 40 mins. Studies have shown that people doing this are happier & more productive workers than those who take fewer or no breaks because they keep their bodies and their minds more refreshed and can therefore concentrate more effectively.

Kartheka
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  Rated 0 | Posted 29-04-2010

Hello Murli



In the past I trained as and worked as a Health & Safety Consultant a... See Neil's complete reply


Hi Sir

Thanks for sharing the useful tips.....


Rgds

Kartheka R

Murli
Murli Picture
26 Posts
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  Rated 0 | Posted 29-04-2010

Hello Murli



In the past I trained as and worked as a Health & Safety Consultant a... See Neil's complete reply


Hi Sir



Thanks for sharing the useful tips.....





Rgds

See Kartheka's complete reply


Hi karthika tanx

Murli
Murli Picture
26 Posts
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  Rated 0 | Posted 29-04-2010

Hello Murli



In the past I trained as and worked as a Health & Safety Consultant a... See Neil's complete reply


Hello Mr.Neil Tanx for your information. very nice.

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