Eyestrain and using computers
- You should be comfortable at your work. If you experience pain or discomfort because of eyestrain you are unlikely to perform well.
- Take frequent breaks from your workstation to stretch legs and arms. Maintain head, neck and shoulder mobility by stretching.
- Have your eyes examined regularly.
- The distance you should sit from your screen depends on the size of the characters you are using.The best readability of your screen is generally considered to be when the characters are 21 minutes of arc. This means 3.7mm characters on screen should be viewed at a distance of 60cm. If you sit too close to the screen e.g. 50cm, you may experience eyestrain.
- The top of your display screen should be on, or just below, eyelevel. This means you should never have to look down more than 20 degrees to see the centre of the screen. Near visual tasks are distinctly uncomfortable when the downward viewing angle is greater than 60 degrees.
- Eliminate reflections from the screen by angling the display unit, by moving lights. Windows can be a source of trouble if light casts a veiling glare across the screen. Move the screen to a different location on your desk or within the room, this really helps you avoid eyestrain.
- Adjust the display brightness and contrast – most users prefer high contrast and low brightness.
- Ensure the text or images you view are displayed at the best size and resolution. Use the on-screen controls to improve readability to avoid eyestrain.
- Your keyboard should be positioned at a comfortable height and reach for your build. Wrists should be supported on the desk or use a wrist rest. Medical opinion states your wrists should not be flexed more than 10 degrees above or below the horizontal, nor more than 10 degrees sideways. Your mouse should be within comfortable reach.
- For a typical workstation, your desk space area should be 160cm wide by 90cm deep although this may vary a little for personal requirements. A fixed desktop height is typically 72-75cm from the floor and there should be 6cm space between the top of your thighs and the underside of the desk. The desk surface should be non-reflective and all cables safely tidied.
- Your vision may become blurred by persistent staring at any near task. You should vary your focussing distance regularly to prevent the ciliary muscle inside the eye from becoming “cramped”. Look across the room or out the window for a few seconds every 10 minutes to avoid eyestrain.
- Finally, if you have any doubts about your comfort and health with regards to eyestrain when using display screen equipment, come in and let us have it checked out for you.
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Eye of Cairo Clinic Services
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