Reducing Eyestrain is Not Difficult

Like many of you, I sit at a computer all day. Sitting in one position all day and staring at a computer screen can really be hard on your eyes. Headaches, eyestrain and even blurred vision are just some of the problems I have experienced. This adds to overall fatigue and really reduces my efficiency at work. A lot of research and visits to the physician, combined with trail and error, has lead me to the compilation of a list of things you can do to help reduce eye, head and neck strain.

Common symptoms of eyestrain are an occasional double vision occurrence, headaches, blurred vision during computer use, a dry eye feeling, and a frequent change in your prescription for eyeglasses. If you notice frequent changes in your eyeglass prescription, speak with your Optometrist about special lenses that can help reduce the stress from working at a computer all day.

Perhaps the simplest cures are the ones we over look. The first thing to focus on is the lighting in the room. Is the lighting adequate? If you find you are straining to see because of poor lighting, invest in a good quality desk lamp that will provide ample lighting over your workspace. Make sure that the lamp is not pointing at your computer screen. This will cause screen glare. An anti-glare screen is almost a necessity when working on a computer all day. If you do not have an anti-glare screen, move or tilt your monitor slightly so that you do not have any glare from your screen. If necessary, you can adjust the contrast on your computer screen. I change the background colors on my computer every few days, having found that this helps prevent fatigue from staring at the same colors all the time. Windows are a nice feature in any workspace, but do not sit in a position that is facing the window. As with any light source, whether it is outside lighting or a bright artificial light, looking directly at it can cause eyestrain.

Maintaining the correct posture is an important factor in preventing eyestrain. This means every aspect of your workstation should be adjusted properly so that you are not straining at odd angles; you are not too far away or too close to your workspace. Make any adjustments necessary to assure that your computer is just below eye level and no closer than arms length away. Your keyboard should be in a position that allows your wrists to be parallel to the floor. Adjust your chair so that you have adequate support on your back and your feet sit flat on the floor. Your legs should not be raised above the seat of your chair when your feet are flat on the floor. Make sure that your workspace is directly in front of you and does not require you to sit or view from an angle.

The simple things like keeping your monitor screen clean and taking short but frequent breaks will be very helpful. It is much better to take several short breaks every 30 minutes to an hour, than one long break every 3-4 hours.

Eyestrain can contribute to neck and shoulder strain. For some simple exercise ideas, click on my name above and see my article titled "Easy, at Your Desk - Neck, Back and Shoulder Exercises".