Overview
According to OSHA, "Computer vision syndrome (CVS), defined as a complex of eye and vision problems that are experienced during and related to computer use, is a repetitive strain disorder that appears to be growing rapidly, with some studies estimating that 90 percent of the 70 million U.S. workers using computers for more than 3 hours per day experience it (CVS) in some form."
The use of computers in the United States and the world is growing exponentially. The amount of time one spends looking at a computer screen is also increasing similarly. Humans evolved biologically as "hunters and gatherers". Our vision developed primarily for seeing distance (98% of all humans are born farsighted). Our eye muscle systems are in their most relaxed state when we use our vision for distance objects and space. In similar fashion, our bodies were designed for movement. Maintaining a sitting posture for long periods of time is unnatural for us.
As a result, working at a computer for a long period of time without breaks can cause unnatural strain on us that can result in a condition some call "computer fatigue syndrome". Computer users have shown to have a reduced average blinking time while using computers, which, according to Japanese investigators, causes a major risk of developing transient, or short-term dry eyes.
Over a period of time, excessive computer use can have cumulative negative effects on the user including the worsening of farsightedness, nearsightedness, astigmatism, eye-focusing disorders and poor eye coordination. In addition, constant working from a set position can cause neck and shoulder stiffness, as well as stress headaches, which can then cause pain in the jaw (referred to TMJ or temporomandibular joint).
Natural Remedies and Prevention
There are a number of simple things you can do to help protect your vision when using computers, including the following:
- Breaks are important! Short, frequent breaks are better than longer, less frequent breaks. Try 2-3 minutes every 15-20 minutes, 5 minutes every 30 minutes, or 10 minutes every hour.
- Do eye exercises and acupressure massage points every hour while on the computer
- Set up your computer correctly. The proper viewing distance is 20-24 inches. The correct viewing angle is 10 to 20 degrees from the midscreen to the top of the screen.
- Use a good monitor. Usually the higher the resolution (the more pixels) the better. Monochrome displays usually have better resolution than color. For color monitors, look for smaller dots per inch (less than .28mm). Higher refresh rates (flicker speeds) are preferred, at least 70 Hz. Make sure the monitor has a high enough illumination to match the surroundings (be aware that antireflection screens reduce illumination).
- Use proper posture. This includes a tucked in chin, slight curve at the neck rather than a forward head and neck, a straight upper back with only a slight roundedness, and hollow in the low back.
- Make sure overall illumination of the room is no more than three times brighter than the screen
- Adjust screen brightness and contrast properly.
- Use a desk lamp if possible instead of an overhead light.
- Control glare from overhead lights and uncurtained windows. Use an anti-glare screen, or move your terminal to an area of limited glare.
- Keep your wrists relatively straight while typing to avoid carpel tunnel syndrome. Wrist support pads can be very helpful.
- If you work in a cubicle, try to give it a feeling of more expansiveness by, for example, placing a mirror on one of the walls to create the illusion of more space.
Source: Dr. Marc Grossman and Michael Edison, MS, LAc.
