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Computer Vision Syndrome
Symptoms & Solutions


Dr Jannat Adil (Rawalpindi)

According to the American Optometric Association (AOA), it's time to take a closer look at an increasingly common condition known as Computer Vision Syndrome or CVS. Characterized by a range of symptoms including sore or tired eyed, headache, and blurred vision.
People who use computers or video display terminals (VDTs) regularly are no doubt familiar with one or more of the CVS symptoms, which also include dry eyes and red or burning eyes, tearing, slow refocusing, contact lens discomfort, color perception problems, and glare sensitivity. CVS is even associated with ergonomically related complaints of neck, shoulder, and back pain.

Living in the Computer Age
People are using computers at home for everything from email to shopping on the Internet. Growing numbers of office workers and school children are also using them, so this is a significant public health issue. Although CVS is irritating, and often painful, it has gone relatively unnoticed because simply walking away or shutting off the computer may relieve the pain. But with an increasing number of people relying on computers daily for work and play, we need to learn how to minimize the symptoms of CVS before they arise. 

Creating the Right Environment
Eye care and computer experts agree that by optimizing our viewing environment, we can eliminate many of the causes of CVS in the workplace and at home. Computer screens per se are not dangerous. Studies of VDTs have shown that there is no real threat from electromagnetic radiation nowadays. In fact they are very safe. The main causes of CVS are improper viewing conditions and poor workplace ergonomics.

Seeing the Light
In any kind of "near work" such as computing, the most important thing is to establish proper lighting. Ideally the contrast ratio (the ratio of light to dark areas) on the display screen should be as high as possible. By minimizing glare, including your own reflection, on the screen. Adjust the direct ambient light in the room dark areas will appear darker and the contrast ratio will increase and the eyestrain will be reduced. Most monitors allow you to set the " brightness" and "picture" levels (usually found on the front panel) for maximum contrast between blacks and whites.

On consultation with a digital video consultant I found the following method of adjusting glare. To set your optimal light conditions turn off your display monitor and take a look at reflected glare including your own reflection on the screen. Adjust the ambient lighting from lamps , overhead fluorescents and windows . If there is a window in front of you, draw the blinds or move your desk so that the light is to your side and slightly behind you.

With your monitor on adjust the viewing are around your screen what you see in your peripheral vision field. Try to keep this surrounding area no brighter than the brightest white on your screen . Adjust the base of your monitor to minimize reflection further and if you still see glare try attaching an antiglare guard in front of your screen or placing cardboard "baffles" on the sides.

Taking care of yourself
In terms of posture , ergonomic experts say to keep your feet flat on the floor keep wrists straight when typing and support elbows and wrists softly when at rest. While some recommend a distance of 20-26 inches between you and the monitor others say to sit as far from the monitor as you can while still being able to read the screen. The center of the screen should be 4-9 inches below your horizontal line of sight. If you are looking at documents while typing place them as close to the screen as possible .

Choosing large readable fonts for viewing and editing text onscreen will also help to ease eye strain. Remember to blink often in order to keep eyes lubricated, and use eye drops to relieve sore or itchy eyes. 

To give your eyes a rest, experts recommend taking frequent breaks of varying lengths from a short glance away from your screen while you refocus your eyes; to standing and stretching for a minute or two; to leaving the workstation all together for an extended break. If possible take 15 min off for every 45 min on the computer. One ergonomist recommends the 20/20 rule , look 20 feet away for 20 secs .

Seeing an eye care professional 
Anyone who spends more than a few hours at a computer each day needs to consult an optometrist/ophthalmologist (what ever is available in your locality) for a thorough eye examination , whether they are having difficulties or not. He or she can make suggestion for correction trouble spots that could be contributing to computer vision syndrome.

Suggestions may include rearranging home or office work stations , vision therapy ( exercises to reduce eye strain ) , or special task specific, computer eye glasses.

Just as skiers need protective eye wear to shield their eyes from harmful UV rays on the slopes , some VDT users require lenses that are optimized for working distance. 

Your doctor may prescribe special computer lenses that use refraction techniques or multifocal lenses which have a wide area for viewing the computer monitor in the upper portion of the lens and an area for close keyboard work in the lower portion. 
You should avoid " one size fits all" eye wear however as each person's vision needs are unique.
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