Tips to Prevent Computer Eye Strain

Computer eye strain is becoming an all too common condition affecting people who work in front of the computer for extended periods. In fact, according to the Iowa State University, about 3 out of 4 people who use computers for long periods complain of eye strain.

Sometimes, having an eye strain may trigger a very bad headache, according to the National Headache Foundation. However, other factors may lead to developing that nasty headache, as well.

You can minimize the development of computer-related eye strain by following these simple tips:

Get a comprehensive eye exam. Some people may think that their vision is fine. However, the only way to find out if you have health eyes is to have them checked by a qualified eye care professional.

You should tell your doctor how often you use or work in front of the computer.

Give your eyes a rest. People who spend a lot of time in front of the computer may sometimes forget to blink, which can lead to dryness, irritation, and eye fatigue. To prevent eye strain the National Eye Institute advises people to try to follow the 20-20-20 rule. For every 20 minutes of working in front of the computer, try to look away about 20 feet in front of your for 20 seconds at a time. This would allow your eye muscles to relax.

Take frequent short breaks. The National Institute for Occupational Safety and Health (NIOSH) states that taking short breaks can decrease the likelihood of developing eye strain and other 'musculoskeletal discomforts'. Stand up and try to stretch your neck, arms, and back muscles for a few minutes.

Adjust the position of your computer monitor. According to the Occupational Safety and Health Administration (OSHA), "the preferred viewing distance should be about 20 to 40 inches from your eye to the front portion of your monitor." For smaller screens, text size may be needed to be adjusted.

In addition, the top portion of your monitor should be slightly below your eye level. Positioning your monitor too high or too low may cause you to work in awkward postures.

Minimize glare. Try to position your computer monitor properly to avoid glare from windows or overhead lights. Using blinds or drapes on windows can minimize outside light sources. Using anti-glare screens may also help.

Sources:

Iowa State University. Eyestrain. http://www.ehs.iastate.edu/publications/ebooks/eyestrain.ppt

National Headache Foundation. Causes of Headaches in College Students. http://www.headaches.org/blog/?tag=eyestrain

National Eye Institute. Eye Health Tips. http://www.nei.nih.gov/healthyeyes/eyehealthtips.asp

Institute for Occupational Safety and Health (NIOSH). Strategic rest breaks reduce VDT discomforts without impairing productivity, NIOSH study finds. http://www.cdc.gov/niosh/updates/restbrks.html