Module 7: Shine A Light On Ergonomics

Digital Eye Strain, also known as Computer Vision Syndrome, is a real issue for many computer users. That’s because the eyes were not made to view bright, detailed digital screens for many hours per day, and that includes phone and tablet use.

Common symptoms include:

• Eye strain
• Blurry vision especially toward the end of the day
• Red, watery or irritated eyes
• Headaches
• Dry Eyes
• Muscle Tension

Common causes include:

• Glare issues
• Inadequate lighting
• Incorrect monitor distance
• Vision problems
• Improper posture
• Inadequate blinking or extended contact lens use

Glare and lighting issues

Standard office lighting

• The US General Services Administration lighting standard requires every 6’X6′ cubicle to have at least the same amount of light your would receive from a 35-watt incandescent light bulb: https://www.gsa.gov/node/82715
• However, office lighting is often brighter than recommended and may require modifications
• LED and some new types of fluorescent lighting tend to be more efficient and adjustable

Lighting color

• Warmer lighting colors such as yellow or orange tend to be more relaxing
• Cooler white and blue colors are good for alertness and concentration
• Lighting color can be adjusted during the day

Screen position

• Set up computer screens to avoid glare from overhead lighting
• Slight screen adjustments, tilting or leveling, may reduce overhead or window glare
• Screens should be perpendicular to windows so that sunlight does not shine directly into the eyes or onto the screen

Brightness

• Bright overhead lights or desk lamps can be toned down with softer bulbs of lower wattage or a softer filter
• The screen brightness may need to be adjusted as well
• Make sure the screen is in focus and free of dust or smudges
• If more light is needed, especially for reading documents or writing, consider one of the many economical task lighting options below:

Task lighting options

1. Floor lamps
2. Desk lamps
3. Clip on desk lamps which save space

Light color, light intensity and angle of light are all adjustable on most task lights. Choices exist for most office styles and budgets.

Persistent glare

• Blinds, shades or drapes may be used to reduce bright window light
• If glare cannot be adequately reduced, consider an anti-glare screen/filter or even a computer hood
• Antiglare films or tint can be installed on windows but they are the most expensive option

Eye strain issues

Proper posture

• Ensure proper posture and support whether sitting or standing
• Ensure the screen is an arm’s length away or 18-34”
• If document holders are used, make sure they are properly positioned next to the screen at the same distance from the eyes

Rest breaks

• Remember, eye muscles need rest too
• Practice the 20/20/20 Rule: Every 20 minutes, take a 20 second break & focus on something at least 20 feet away
• Alternate tasks throughout the day such as meetings, calls or filing for additional eye breaks

Blink

• Make sure that you are blinking regularly to reduce eye dryness
• Keep artificial tears on hand if needed to moisten eyes
• Prevent fans and vents from blowing dry air toward your eyes and consider using a humidifier to reduce dryness
• Replace contact lenses with glasses part of the day
• Keep yourself hydrated

Eye examinations

• Regular eye examinations are important for optimal vision and eye health
• Even mild vision corrections can make a difference in eye fatigue
• Talk to your eye doctor to see if Vision Therapy is appropriate for you if you have digital eye strain symptoms

Prescription computer glasses

• Not to be confused with blue light blocking glasses
• Single-vision lenses are available for computer work to reduce eye strain
• Computer glasses can replace contact lenses which may become uncomfortably dry during prolonged computer use
• Computer glasses may also work better than bifocals or progressive lenses

Monitor upgrades

• Upgrade older monitors with high resolution flat screens that have antireflective surfaces
• Aim for a screen size of at least 19” or larger

Kids are susceptible too

• If you have kids who frequently use digital screens, talk with them about eye strain symptoms and be sure they have regular eye check-ups

Blue light blocking glasses: Fact or fiction???

• Special colored lenses and tints are thought to filter blue light from screens and other lighting sources.
• Evidence does not strongly support claims of reduced eye symptoms or improved sleep from these lenses.
• “The American Academy of Ophthalmology does not recommend blue light blocking glasses because of the lack of scientific evidence that blue light is damaging to the eye.” https://www.aao.org/eye-health/tips-prevention/are-computer-glasses-worth-it
• Regardless of the lack of strong evidence, some ophthalmologists will tell you that patients often report improvements in eye comfort and/or sleep with blue light blocking glasses.
• If you are still interested in blue light blocking glasses, an option is to try an inexpensive pair and see if they provide any improvements before investing in more costly lenses.

According to the American Academy of Ophthalmology, here’ what we do know about eye strain and sleep disruption from screen use:

• Long hours staring at digital screens leads to decreased blinking which sometimes causes temporary eye symptoms or eye strain.
• These effects are caused by HOW we use our screens, not by the amount of light coming from the screens.
• The best way to avoid eye strain is to take eye breaks frequently, including the 20/20/20 rule.
• There is some evidence that blue light affects the natural wake and sleep cycle.
• The best way to avoid sleep disruption is to avoid using screens two to three hours before bed.
• Using dark or night mode on devices in the evening can also help.
• Most eye symptoms caused by computer use are temporary and will improve after you stop using the computer.
• It is recommended you see your eye doctor if symptoms persist or worsen.
• Click for more information and a link to a recent study published in 2021 in the American Journal of Ophthalmology https://www.aao.org/eye-health/tips-prevention/are-computer-glasses-worth-it

When it comes to preventing eye strain, the best plan is to practice good screen habits throughout the day.

Now that you have learned the importance of taking care of your eyes, let’s explore helpful accessories for improved work posture in the next module.