How to Reduce or Prevent Computer Vision Syndrome

Many of us find ourselves spending hours in front of digital screens. Whether for work, school, or fun, more screen time can cause a problem called computer vision syndrome.

What Is Computer Vision Syndrome?

Computer vision syndrome happens when you look at a computer screen or device for too long without breaks. The muscles in the eyes cannot recover from the constant tension required to maintain focus on a close object.

Many eye problems caused by computer use can fall under the heading computer vision syndrome. It isn’t necessarily one specific problem. Instead, it includes a whole range of eye strain and discomfort. Research shows that between 50% and 90% of people who work at a computer screen have at least some symptoms.

Adults aren't the only ones affected. Kids who spend lots of time on phones, tablets or computers can have issues too – especially if the lighting and their posture are less than ideal.

What Causes Computer Vision Syndrome?

Computer vision syndrome is similar to carpal tunnel syndrome and other repetitive motion injuries. It can happen when your eyes follow the same path over and over – and it can get worse the longer it goes on.

When you work at a computer, your eyes are forced to focus and refocus all the time. They move back and forth as you read. You may have to look down at papers and then back up to type. Your eyes react to images constantly moving and changing, shifting focus, rapidly sending images to the brain. All these jobs require a lot of effort from your eye muscles. To make things worse, unlike a book or piece of paper, the screen adds contrast and glare. It has also been shown that we blink far less often when using a computer. This can cause the eyes to dry out and may contribute to blurry vision.

Symptoms of Computer Vision Syndrome

Some of the symptoms you may notice are:

• Blurred vision
• Double vision
• Dry, red eyes
• Eye irritation
• Headaches
• Neck or back pain

Do any of these symptoms sound familiar after a long day in front of your screen?

Tips to Reduce and Prevent Symptoms

You can improve your symptoms and prevent new problems with a few small adjustments:

• Cut the glare. Change the lighting around you to reduce the effect on your computer screen. If light from a nearby window casts a glare, move your monitor and close the shades. Use a desk lamp with a moveable shade that casts light evenly over your desk.

• Rearrange your desk. The best position for your monitor is slightly below eye level, about 20 to 28 inches away from your face. You shouldn't have to stretch your neck or strain your eyes to see what's on the screen. Put a stand next to your monitor and place any printed materials you're working from on it. That way, you won't have to look up at the screen and back down at the desk while you type.

• Give your eyes a break. Follow the 20-20-20 rule. Look away from the screen every 20 minutes or so and look at something around 20 feet away for about 20 seconds.

• Adjust your settings. Adjust the brightness, contrast and font size until you find what’s best for you.

• Visit your eye doctor for regular exams. Let them know about any problems you have. You may need glasses or contact lenses.

The good news is there's no evidence that computer use causes any long-term damage to the eyes. Consistent overuse can lead to eye strain and discomfort.

So take care of your eyes! Make some adjustments to your workspace and take breaks from your screens to prevent computer vision syndrome from affecting you.

Learn more about health and wellness benefits.

By Jeremy Butterfield, LiveNOW Health and Wellness Coach