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Working with display screens is tiring for the eyes because of the Visual requirements of the work.
Although eye injuries almost never occur. Modern screens don’t send harmfull rays ( a little UV light, which, however, is insufficient to express cataract) and give no more flickering or distortions.
It’s wrong to think that eye fatigue will harm your eyes on a long term. It rather trains your eyes,
so they adapt to computerwork. Some people suffer earlier from eye dyscomfort more than others (tears, redness, irritation, “burning eyes”, sometimes blurred vision) with the consequence that they sometimes suffer from headache, nausia an vertigo.
The next rules might help you :
Perfect correction of the glasses is necessary, because of the high visual requirements on screens.
A check-up every 2 to 3 years is recommended. If you have a correction, it’s best to wear your glasses,
so your eyes have to make less effort. From the age of 35-40, reading glasses might help. In case of younger people are
“anti-fatigue” glasses a solution for headaches and eyes that get very tired. Tinted glasses might help, when your screen seems very bright to you. Disturbing reflections are best avoided (you can see it best, when your screen is off). That’s why: choose for indirect light, don’t place your screen under very bright light (best light from the side). When daylight might disturb your sight, a curtain is probably the best solution.
By more expensive screens, the reflection layer is built-in. Cleaning your screen every now and then, can improve your visibility. Also don’t forget to clean your glasses!
Perfect workdistance: 50cm (within 45 – 60 cm is ideal). The position of the screen is best in front of you.
The upper edge of the screen has to be on the same height than your eyes. If you’re wearing multifocal glasses,
you should lower your screen. When you’re visiting the ophtalmologist, inform him about the fact that you often work on a computer. The reading glasses (which will be needed by everyone at an age of 40-45 years) shouldn’t be prescriben too strong. It’s preferable to have seperate computer glasses from the age of 40 for a good working distance.
Periodic rest (read: other visual work, preferably in another position): 50 minutes, 10 minutes rest or (25/5).
It’s recommended that you shouldn’t work longer than a period of 4 hours at your computer. The rest periods need to be longer if your screenwork asks a lot of concentration. Walk around to improve your bloodcirculation in your legs!
Blink frequently to prevent your eyes from dryness. You can use artificial tears (ex. tube (= Lacrinorm of Vidisic eyegel) or bottle (= Ocugel or Systane ) or disposable bottles (= Ocugel Uno, Lacrinorm F.U.D or Vidisic Edo)- the last one is ideal, when you have irritated eyes once in a while. Artificial tears can be obtained without prescription. Contactlenswearers have to choose for a more aqeous fluid without preservative: ex. Blink of Blink contacts. When you have an irritation, don’t rub your eyes. Anti-smoking compaigns are also usefull for the eyes!
A good humidification of the air prevents dry eyes. Airconditioning and heating dries out the air. A natural illumination can improve the humidification. Tears in your eyes can be a reaction to the dryness of them.
The more they tear, the dryer they get. When you think of the dishes: the more you have your hands in the water, the dryer they get. That’s the same for your eyes.
If it’s hard to turn both eyes inwards (that’s necessary while reading), it becomes very tiring.
Therefore is convergence practice recommended, (watch a pen coming nearby and further off).
Beside eyeproblems, there can occur back- and shoulder problems while working on your computer:
Head-, shoulder- and armtraining in a quiet moment can avoid muscles pain. Support your wrists while typing!
To prevent backproblems, you have to maintain a good posture. Keyboard right in front of you, hold your head as straight as possible, the underarms and hands must be held horizontally (90 degrees compared to the upperarms). The height of the chair have to be adjusted, so your upperlegs are horizontally. The lower legs are best forward, because the bloodcirculation is less hampered in that position. To establish that your feet are still on the ground, you usually need a footrest. Also adjusting your screen height, might help. The desk chair is also very important: get a good back support! Don’t use your desk chair too much as a vehicle. Certain rotation movements can lead to back problems. Changing posture can avoid strong muscles pain!
It’s recommended to minimize the noise of the printer. Avoid also too much other bachgroundnoise (ex. music).
Work as calm as possible. Rushing your work is very stressy with all its consequences.
Stupid and numbing work can also be frustrating! Smoking makes you more nervous.
Drinking too much coffee can cause migraine. Some people drink a lot coffee on weekdays and much less in the weekend, so they get weekend headaches or others.
Make a good workplan.
Avoid cables , just lying around, otherwise everybody can fall over them.
Sitting work isn’t so good for your health. Sport on regular base! Walk just half an hour, it’s better than nothing!
If you regulary need to call while your working on your computer, you’re better off with a headset so you don’t have to hold your head in a difficult position.
Legs: keep the space under your desk empty, so your legs can move. This is better against varicose veins.
To establish that your feet are still on the ground, you usually need a footrest.
Organization of your desk: put the keyboard right in front of you and place the frequently used items in reach.
Don’t use too much power to hold your computer mouse, to type or to click. These efforts seems small, but they can cause injuries, because they sustained for a long time!
A portable computer can’t be adjusted to your individual needs. Therefore an additional keyboard and mouse gives you more comfort.