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 More than half of all Internet users experience some form of eyestrain and stress related to computer screen viewing. Symptoms include headaches, blurred vision, all over body fatigue and reduced efficiency at work. Recent studies have even linked heavy computer use to glaucoma.
The following is a list of computer stress symptoms and some workstation recommendations for improving the symptoms and avoiding these types of stress.
Computer Stress Symptoms:
*Headaches while using the computer.
*Irritated or dry eyes.
*Occasional occurrences of double vision.
*Difficulty seeing clearly at a distance after prolonged computer use.
*Changes in color perception.
*Pain in arms, wrists or shoulders while working on the computer.
*Back pain.
*Neck and shoulder tension and pain.
*Frequently losing place when moving eyes between copy and the screen.
Work Station Recommendations:
*Take a short break (10-15 minutes) away from the computer every two hours,
to relax your body and eyes.
*Position your computer screen slightly below eye level (about 1-20 degrees).
*Clean dust from your screen regularly.
*Chairs should provide proper back support and be adjustable.
*Eliminate glare or screen reflection as much as possible.
*Try not to face toward windows or other sources of bright light.
*Locate your keyboard so your wrists and arms are parallel to the floor.
Exercises you can do to improve and relieve eyestrain:
*Rotate your palms gently over the area surrounding your eye sockets with the fingers lightly crossing the center of your forehead, changing direction every couple of minutes.
This will increase the blood flow to your eyes.
*Sit at the end of the room or outdoors and let your eyes simply roam, focusing on different objects at different distances in your field of vision, keeping your neck and back straight and your body relaxed. This scanning lets the focus of your eyes regain flexibility.
*Hold a pencil in front of your nose and within comfortable focus range, then find an object ten to fifteen feet away and focus on that. With each deep breath, alternate your focus between the pencil and the object. Repeat this at least 10 times.
*To relieve muscle tension, breath deeply with your eyes closed and allow your head to gently drop down to rest on your chin as you breathe out. As you breathe in, gently and slowly roll your head to the right and exhale as you return your chin to your chest. Repeat to the left, always remembering to inhale deeply as you roll your head to either side. Do this slowly.
*After work is over, when you get home, fill one small bowl with hot water and the other with ice cold water. Soak a face cloth in each bowl and alternate between placing the hot one and the cold one over your closed eyes every 30 seconds. Do this for about 30 minutes and then gently massage your dry eyes with a soft towel.
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