Document on Eye Stress:::...

Reducing Eye Stress

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

Work Station Recommendations

The computer screen should be slightly below eye level (about 20 degrees). Copy should be at the same level as the screen.

Locate keyboard so your wrists and lower arms are parallel to the floor.

Chairs should provide proper back support and be adjustable

Adjust the chair height so your feet are flat on the floor with thighs parallel to the floor

Adjust the worktable so legs and knees clear its underside

The screen brightness and contrast should be adjusted by the operator for the maximum viewing comfort

The workstation lighting should provide a 10:3 ratio: screen characters 10 times brighter than the screen background; room illumination 3 times brighter than screen background

Each workstation should have an adjustable shaded copy lamp that can be aimed by the operator without causing screen reflections

Eliminate glare and screen reflections by moving or tilting the computer or getting an anti-glare screen.

Try not to face toward windows or bright light sources

Operators should face into an open space beyond the computer screen

Clean the screen regularly as they attract dust

Take a short break, 10-15 minutes every two hours, to relax your eyes and body.

Your Eye Examination For Computer Use

Due to the unique characteristics and high visual demands of computer work, you should have a comprehensive eye examination prior to or soon after beginning your computer work and periodically after. Your examination should include:

A general eye and health history

A specific history relating to computer work. Be prepared to describe the type of computer work you do, the number of hours, the time of day you usually work on the computer, the size, type and color of your screen and screen characters, positions and work distances in your workstation, the lighting in the room, and the type severity and frequency of any symptoms your having

A measurement of your visual acuity at distance and near

Do an evaluation of your internal and external eye health

A measurement of possible prescriptions for distance and near working distances

An assessment of eye focusing ability

An evaluation of eye coordination and eye movement skills

If the results of your examination indicate your eye doctor may do additional tests based on your specific needs.

Complementary Approaches To Help Reduce Computer Visual Stress

Nutritional Consideration

Bilberry and lutein- to give the eyes increased circulation and needed eye nutrients.

Vitamin A eye drops- to help lubricate the eyes and give them valuable anti-oxidants.

Eye exercises

Exercise 1

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.

Exercise 2

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

Exercise 3
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.

Exercise 4

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.

Exercise 5
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.