Picture this: Its a Monday and you walk into work after a weekend that felt way too short. You say hello to all your coworkers and then you take a seat at your desk which consists of 1-4 monitors. Then, you sit and stare for 8 hours of your day right at your computer and sometimes you even get a headache because of that. Sound familiar?
Many computer users experience these headaches due to eye strain. Symptoms may include:
- Sore, tired, burning, itching or dry eyes
- Blurred or double vision
- Distance vision blurred after prolonged staring at monitor
- Headache, sore neck
- Difficulty shifting focus between monitor and source documents
- Difficulty focusing on the screen image
- Color fringes or afterimages when you look away from the monitor
- Increased sensitivity to light
All of these symptoms may seem unpleasant and disruptive to your work day. Unfortunately, unless your job suddenly involves not using a monitor, you cannot change the fact that your eyes may strain. Here are some tips you can try to ease the strain:
- Change your work habits: Take eye breaks! Look away from the screen and into the distance or at an object several feet away fro 10 seconds every 10 minutes. You can also try changing your pace. Try to move around at least once every 2 hours, giving your body and your eyes a rest. When you get a work break, try to spend it away from the computer. You can also consider standing while doing work. Lastly, if possible, lean back and close your eyes for a few minutes and don’t forget to frequently blink!
- Have everything in its place: Make sure your monitor is positioned 18 to 30 inches from your eyes. This may also be considered arm’s length. The top of your screen should be at eye level or below so that you look down slightly at your work. Also, dust on the screen cuts down contrast and may contribute to glare and reflection problems. Keep your screen clean! For your keyboard, put it directly in front of the monitor. If you place it at an angle, your eyes will be focused to focus separaretly, which is exhausting. Also, try to avoid any intense glare!
- Glasses: The correct correction can help: If you wear glasses or contacts, make sure the correction is right for computer work. Most lenses are fitted for reading print and may not be optimal for computer work.
We hope these tips help!