Computers & Vision

Direct Computer Stress Symptoms include:

- Headaches while or following computer use,
- Irritated and/or dry eyes,
- Blurred vision,
- Slow refocusing while 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.

Other computer stress symptoms include:

- Neck and shoulder tension and pain,
- Back pain,
- Pain in arms, wrists and shoulders while working with computer,
- Lowered visual efficiency and more frequent errors.

Although computer manufacturers have improved their products, many computer operators still experience visual stress due to:

- An increase in the number and complexity of necessary eye movements and focusing skills,
- Poor lighting conditions, glare and distracting reflections,
- Magnetic field radiation (H field),
- The flicker rate of the screen,
- Extended period of time spent behind the computer.

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

It is advisable to take breaks from computer work at regular intervals; the recommended range, however, is quite wide. The optimal work time between break varies from 20 to 60 minutes.

During the breaks, one should perform eye exercises and blinking as they help restore the tear film layer and rewet contact lenses, if used. Focusing on distant objects during the breaks also help relax the accommodative muscles.

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.

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

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.

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.

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.