April 1997

Seeing better means working better

Vision is considered by many our most precious sense, yet eyestrain is the number one health-related complaint among office workers according to an article in Ergonomic News, October 1995. Other symptoms of eye and vision problems include headaches, dry and irritated eyes, slowed refocusing, neck ache, and more.

As we increasingly become an information society, Dr. Jeffrey Anshel says "we are paying the price with our eyesight... Within the last 100 years, we gradually have altered our viewing tasks from predominately distance to near work. Today, we spend a disproportionate amount of time involved in close work."

There are several factors of using a computer that affect our eyes and cause eyestrain or other problems. We'll look at these factors and then at self eye care suggestions.

The computer monitor

Reading from a computer screen differs significantly from traditional reading of looking at a white piece of paper with black letters that reflects light. The computer screen is self-illuminated and covered with various-colored characters. Since light comes from the screen, less surrounding light is necessary. Usual office lighting can be as much as twice what is necessary for computer users. You should try to match the computer screen to the brightness of the environment and maintain high contrast between the screen's background and on-screen characters.

Glare on the screen can be another problem. Sources of glare in the office setting include: improperly positioned lamps, flourescent lights, outdoor light, highly reflective surfaces, or any illuminated object. Try to position the screen to avoid reflected glare. While the monitor is off, angle it so that you can see no reflections of any lights on the screen. Use window shades, blinds, or drapes to block out excessive sunlight. If necessary, you may also use an anti-glare filter to block sunlight or even light from the ceiling. The most common filters are mesh or glass, and glass screens are generally better.

The position of the monitor should put the top of the screen at or below your horizontal line of sight and 18 to 30" from your eyes. Keep your monitor directly in front of your face when looking forward — not off to one side. When referring to a document while working at the computer, the document should be on a copy stand at the same level as the computer screen.

Self eye care

There are many things you can do for yourself to reduce computer-related eyestrain. Dr. Anshel gives a list of three "B"s: Blink, Breath, and Break.

• Blink: Consciously blink more often. We normally blink 12-to-15 times per minute in normal situations, but tend to blink 5 times fewer per minute while working at the computer.
• Breathe: When we reach a stressful situation, we tend to hold our breath. If we hold our breath, we tighten muscles in our bodies of which we are not even aware. Correct breathing, even and steady, can relax eye muscles, as well.
• Breaks: Because of intense concentration used in computer work, we need more breaks. Dr. Anshel recommends using micro-, mini-, and maxi breaks.
• Micro Break (10 seconds, about every 10 minutes): Look away from the screen to a point at least 20 feet away and keep your eyes moving while looking at that distant object.
• Mini Break (about 5 minutes, about every hour): Stand up and stretch. May also do eye exercises recommended by your eye doctor.
• Maxi Break (every few hours, get up and move): This can be a coffee break or lunch.

You should also get frequent eye examinations, especially if you are over age 40. If you need new or different glasses, be sure to ask about the many possible alternatives. Dr. Anshel mentions that a slight pink or rose tint may be helpful or instead of traditional bifocals ask about the new lenses that have no lines and provide for a full range of distance, intermediate, and near vision.

Sources:

• "Visual Ergonomics in the Workplace," Dr. Jeffrey Anshel, O.D., Managing Office Technology, October 1996.
• "See Better, Work Better," Ergonomic News, October 1995.
• "Computer Vision Syndrome: Causes and Cures," Dr. Jeffrey Anshel, O.D., Ergonomic News, January/February 1997.
• "Surf the Net without Wiping Out," Ergonomic News, January/February 1997.

~ Pamela Peters

CIT Information is published by Communications and Information Technology - Computing section, Institute of Agriculture and Natural Resources, University of Nebraska-Lincoln. Newsletter articles may be copied and distributed for nonprofit, educational purposes only and the source must be acknowledged. Direct all correspondence to the editor, Pamela K. Peters (E-mail: pkpeters@unlnotes.unl.edu; Phone: 402/472-5630; FAX: 402/472-5639).

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