Computer Ergnomics

Small changes/adaptations that can relieve you of tired eyes/back/neck issues:
Computers- A word indispensible in today’s lifestyle, can become a cause of CVS(Computer Vision Syndrome) which is nothing but eye fatigue or eye strain arising out of focusing errors.

Here's the good news: You can reduce computer-related discomfort by becoming more aware of your body during computer work and adjusting your workstation and viewing habits to avoid these problems. The key is something called computer ergonomics.  Get experts treatment of Computer Ergnomics at eye destination jaipur.

What can be done to address the problem: 5 Es

  • Examination
  • Ergonomics
  • Exercises
  • Effective breaks
  • Eye wear
1) Eye Examination
As a computer user one should have a comprehensive eye exam every year. This includes the Vision check, refraction, slit lamp examination of eye structures, computer vision syndrome screening, ocular motility, ocular alignment assessment and retinal examination.

2) Eye Exercises:
A number of exercises are recommended by a Vision therapist based on individual level of eye strain and fatigue that helps to relieve the muscles and reduce the risk of severe accommodation strain.

3) Ergonomics:
Computer ergonomics addresses ways to optimize your computer workstation to reduce the specific risks of computer vision syndrome (CVS), neck and back pain, carpal tunnel syndrome and other disorders affecting the muscles, spine and joints.

4) Eyewear - Computer glasses
Variety of eye wears is available today with special coatings that reduce glare and the intensity of the light produced by an average computer monitor. They also feature a special UV coating that blocks UV rays produced by monitors and fluorescent lighting. EMI coating helps to prevent eyes from harmful electro-magnetic rays. Progressive lenses like Varilux, are especially designed lenses for the people above 40 yrs of age who work on computers. For younger people special lenses like “Anti-fatigue lenses” helps in reducing the eyestrain to a great extent. Also available today are a variety of Contact Lenses (silicon hydrogel) that help reducing the dryness in eyes with their water retention properties and allow the user to work on computers without any discomfort.

5) Eyecare - Use lubricating eye drops
Lubricating eye drops provide moisturizing relief to the eyes, soothes them and relieves irritation, redness & the eyestrain. Washing eyes with cold drinking water for 3-4 times a day is also very useful.

6) Effective short breaks
Computer users can reduce fatigue by taking breaks from work and can benefit from taking a 20 seconds break for every 20 minutes of work.

Computer Ergonomics FAQ’s

Q. What is the best position for the monitor at my workstation?

Many make the mistake of putting the monitor, the keyboard, or both off to one side on a desk. If you perform more than a few minutes of keyboarding a day, the keyboard and monitor should be placed directly in front of your normal sitting position. The screen should be 18-30 inches from your eyes, or about an arm's length.
Try to get monitors with faster screen refresh rates of at least 60-70Hz. The contrast and brightness of the monitors should be adjusted according to the surrounding lighting conditions. Reduce the onscreen glare by adjusting the position of the monitor.

Q. Is there an optimum height for my monitor and mouse?
Yes. The top of the monitor should be at around 12 degrees below eye level because the eyes are at their most comfortable position. Desktops or laptops monitor centers should never be above the eye level and also too below. This posture also makes it easiest to balance your head above your shoulders with the least muscular effort.

Q. How often should I change positions and take breaks during keyboarding?
You should change your sitting position at least every 15 minutes. Active breaks should be taken at least every 20 minutes especially for those who perform more than 2 or 3 hours of keyboarding a day. Microbreaks should occur more often. Try and blink more while working on computers.

Q. How can I improve my body posture to lessen the burden on my eyes and body?
You sit comfortably in front of computers on a chair with a support for your lower back. Placing your elbows on the arm rest of the chair reduces muscles strain in arms. You should always place your feet parallel to the ground preferably on a foot rest. Try not to lean on the table, keep your back straight.

Q. What are some of the best exercises for keyboarding microbreaks while seated?
Following are a few basic exercises:
  • "Shoulder Blade Squeeze" is performed by raising your forearms and pointing your hands to the ceiling. Push your arms back, squeezing your shoulder blades together. Hold for at least 5 seconds and repeat 3 times.
  • "Eye Palming" is performed by placing your elbows on your desk, cup your hands, close your eyes, and place your eyelids gently down onto your palms. Hold this position for 1 minute while breathing deeply and slowly. Then uncover your eyes slowly.
  • The "Arm and Shoulder Shake"--drop your hands to your sides then shake your relaxed hands, arms, and shoulders gently for at least 5 seconds and repeat 3 times.
  • "Spanning"--place you arms straight in front of you and spread your fingers as far as possible for at least 5 seconds and repeat 5 times. This exercise was made famous by career pianists. With the arms extended in front of you, spanning can be combined with a "Forearm Extensor Stretch", by turning the hands so that their backs touch then, turning them so that the palms face the ceiling ("Forearm Flexor Stretch").

These are only a few exercises; however the best form of exercise for eye relaxation is the one that is suggested according to Individual eye relaxation needs as prescribed by a Vision Therapy specialist.

  • Use large size font: The font size should be three times larger than the normal font size you could read on your screen.
  • Avoid locating your computer monitor under the bright overhead lighting system. Also avoid placing the monitor just against the window allowing bright sun light.
  • Never forget Mantra to minimize CVS “20-20-20” .Every 20 minutes, take a 20-second break and focus on something 20 feet away,"
  • Blink More Often.
  • Never work on computers or laptops in dark rooms. Always have lighting around.
  • Working in incandescent or yellow lighting causes more eye strain in comparison to white lighting.
  • Avoid working in beds or in sleeping postures. There always a better option of a table and chair.

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