Tag Archives: eye strain

Eye care for computer users

Eye Care for Computer Users

Computers have become indispensable in work place. Professionals spend more time working at computer workstations. The combination of fixed and constrained body postures, work overload and unsuitable workstations can lead to health problems like aches and pains in the shoulders, forearm, wrist, hand, back & neck pain and eyes strain.

Normal blink rate in human is 16-20 per minute. When this blink rate gets reduced to 6-8 blinks/minute, it results in dry eyes. Near focusing for long hours causes eye strain. Early presbyopia (need for reading glasses) sets in. Other symptoms include headache, eye strain, blurred vision, dry or irritated eyes, double vision, light sensitivity, neck ache, back aches etc.

The pre disposing factors which mainly cause discomfort are

1.Work place conditions
2.Working habits
3.Visual conditions
4.Nature of work
5.Length of time spent at computer
6.Reduced blinking rate
7.In co ordination between design of work station and design of glasses.

A Good Chair: Feet should rest on the floor. Angle should be of 90 degrees at the knee. Arm rest is desirable. Back rest must support the area from the upper ridge of the pelvis to the shoulder blades.The curve in the back rest must support the hollow in lower back. An adjustable tilt is desirable.

Lighting – Required illumination on the working surface. Lower level illuminance for general areas. (3:1ratio) 

Eye Care Tips for computer users and professionals

Monitor should be more than 5 inches from the eyes.

Ideal viewing area is 6 inches below the horizontal eye level.

Work with fonts of darker shades on light background.

Attach an anti-glare screen in front of the monitor.

Use screen mounted document holder at the same plane.

Use suspended lights from ceiling & windows with curtains to avoid light hitting directly on eyes.

Avoid sitting in front of AC  or in a room with low humidity.

 20-20-20 rule  – Take short breaks for your eyes every 20 minutes between your work for 20 seconds and look 20 feet away.

Give proper rest to the eyes – Close your eyes for 20 seconds at least every half an hour.

Correct near vision with glasses.

Use of Anti reflective coating glasses can reduce glare from a monitor.

Contact lens users need to lubricate their eyes frequently.

Lastly working at the computer is not harmful to eyes, but make sure to examine your eyes at least once a year.

Article written by – Dr.Usha – Ophthalmologist

Natural Eye Care Tips

Eyes are one of the most wonderful gifts given to us, so one has to take care of the eyes. Good nutrition and good sleep are basic requirement for healthy eyes. Here are some simple and general eye care tips.

1.Have a good night sleep and give enough rest to your eyes.

2.Since the skin around the eyes are very sensitive, one has to take good care and handle it delicately. You can massage the skin below your eyes with almond oil using your ring finger without giving much pressure.

3.Since eyes are very sensitive, buy good quality cosmetics. Never lend or use others eyeliner, eyebrow pencil, mascara or eye shadow.

4.Wear a good quality sunglasses which protect your eyes from UV rays while going out in the sun.

5.Read in good light and keep a good distance while reading and watching television. Do not hold the book too close to your eyes

6.Apply pure castor oil for the eyebrows before going to bed for good growth. Apply lot of moisturizer before tweezing eyebrows.

7.Wear plain glasses while doing work that generates dust.

8.Have a good diet consisting of fruits and vegetables. Red, orange, yellow and dark green vegetables, fruits and greens are very good for the eyes.

9. Drink lot of water and keep yourself hydrated as it helps to keep the eyes healthy.

10.You can do Surya namaskar (yogic exercise) everyday.When time permits look at the green plants and trees to refresh your eyes. You can learn some simple eye exercises to strengthen the eye muscles and relax them.

Relaxing Tired eyes  and tips to get rid of eye strain

  • Soak cotton wool in chilled water to which a few drops of rose water has been added and place it on your eyelids  for 5 minutes. This will refresh your eyes.
  •  You can also refresh your eyes by splashing cold water on it.
  • Rub your palms together and cup the palms to cover your eyes for a few minutes to relax them. Your eyes should be open. You should see perfect blackness. If you see light passing through them, then adjust the palms. Breath deeply and relax. This is also good for people who work in the computer for long hours.

Make it a point to spend a few minutes daily to relax your eyes.