Computer ergonomics and healthy vision

What is computer ergonomics?

Computer ergonomics is the science of optimizing computer workstations. It focuses on individual fit and optimal practices for comfort and performance. Computer ergonomics is a key factor in reducing the risk of pain and injury from long periods at a computer.

Most people who spend any time on a computer are familiar with the mild aches and pains that can go along with it. But without good ergonomic fit and habits, those aches and pains can become real problems.

Too many long sessions at poorly designed or ill-fitting workstations may lead to:

• Shoulder, neck and back pain
• Headaches
• Tired, aching eyes
• Dry, red eyes
• Blurred or double vision
• Reduced ability to focus at other distances
• Repetitive-strain injuries (such as carpal tunnel syndrome, tennis elbow and digital neuritis)
• Muscle and spine disorders (such as tension neck syndrome and degenerative disc disease)

What is visual ergonomics?

Visual ergonomics focuses on vision health and performance. In the context of computer use, it aims to tailor workspaces and habits to help prevent digital eye strain.

Some of the most common symptoms listed above are related to vision. Prolonged eye strain can lead to headaches and shoulder, neck and back pain. This group of symptoms is called computer vision syndrome (CVS) or digital eye strain.

Adults who have computer-based jobs spend an average of seven hours a day at their monitors for work. That’s not including any recreational time using digital devices. 

But anyone can develop computer vision syndrome, not just adults. It’s a real risk for anyone who spends more than just two hours per day on a digital screen without taking a break. 

In mild cases, CVS may resolve with time away from screens. In others, it only resolves with better visual ergonomics. Fortunately, you don’t need an expensive consultant or equipment to apply it. Monitor placement, lighting optimization and vision breaks can go a long way.

OSHA tips for computer ergonomics

Here are some of the top computer ergonomics tips from the U.S. Occupational Safety & Health Administration (OSHA) and other experts. They’re designed to reduce the risk of stress, strain and injury from prolonged computer use.

• Sit so that your head and neck are upright and aligned with your torso (not bent down or tilted back).
• Face your computer screen directly (not with your head turned or your back twisted).
• Position your chair and desk so that your elbows are comfortably close to your body while typing (not reaching for the keyboard).
• Always use a chair that provides lower back support and has a cushioned seat with a contoured front edge.
• Keep your mouse close to your keyboard so you don’t have to reach for it.
• Position your screen so the top is at or slightly below eye level and you can view it without bending your neck.
• Adjust the height of your chair or use a footrest so that your feet are flat and comfortable on the floor.
• Adjust the height of your chair and desk so that your forearms, wrists and hands form a 90-degree angle with your upper arms.
• Do your best to remember not to slouch.
• Switch from working seated to standing a few times a day if possible (or take short standing breaks if not).

Practical ergonomic tips for healthy vision

Following the tips above will help you avoid postures and habits that lead to computer-related aches, pains and injuries. Many of them also help to prevent CVS, but there are other tips that are more specific to your eyes and vision.

Here are some of the top ergonomics methods to help prevent computer vision syndrome:

Increase font size

Ideally, your monitor placement should be about an arm’s length (20-26 inches) in front of your eyes. You should be able to see typical font sizes at this distance without squinting or leaning forward (while wearing your prescription lenses, of course).

But increasing your font size, even if you don’t need to, can reduce your eye strain. If you work in shared documents and can’t alter the font, your browser’s magnifier or zoom feature works just as well.

Using a larger font may even boost your productivity and make work seem easier in general. 

Follow the 20-20-20 rule

Every 20 minutes, look at a distance of at least 20 feet away for at least 20 seconds. The 20-20-20 rule helps to reduce stress on the muscles in and around your eyes that enable you to focus up close. If you can, use the time to stretch your arms and back or take a quick walk.

It’s also important to remember to blink. Computer users tend to blink less often and less completely than when not at a screen. This contributes to drier eyes and many other eye strain symptoms. Be mindful of how often you blink, and consider keeping some artificial tears on hand.

Optimize screen brightness and room lighting

Glare, reflections and screen brightness and contrast can all contribute to eye strain. 

If possible, position your screen to face away from windows or overhead lights. They can cause glare and reflections that make it harder to read your screen. If you work at home or in a private office, close your drapes and opt for low-wattage light bulbs. 

It’s also important to adjust your screen brightness and contrast to maximize comfort. The light from your screen shouldn’t be brighter than the light around you. And increasing the contrast to about 65% can make it easier to read text on the screen. Similar to increased font size, better contrast can reduce eye strain, even if you don’t strictly need it.

Consider computer glasses (office lenses)

Computer glasses are a bit like readers, but they work for intermediate distance, not up close. They’re prescription lenses that optimize vision at the distance of your computer screen.

Even if you can see your screen perfectly, your eyes are still putting in a lot of effort all day to make that happen. Computer glasses can take on some of that burden, so your eyes don’t have to work so hard.

If you already wear glasses or contacts, they may not help enough with screen distance. It might be worth switching to computer progressive lenses (PALs) for work. In computer PALs, the intermediate area of each lens is much larger. This can make them more comfortable for screen work.

Tell your eye doctor about your typical work day, workstation and eye strain symptoms. They’ll make sure your prescription is ideal for your work needs.

Use tools and accessories for optimal ergonomics

Ergonomic accessories are an important part of workspace best practices. If you don’t have these already, talk to your employer. Most should be open to providing them for your home or company office.

Anti-glare and glare-reducing filters

If you work in a space where you can’t do much to avoid glare and reflections, look into screen filters. Many glare filters will also help with reflections. However, they can reduce contrast as well, so you may need to readjust that setting.

Height-adjustable and sit/stand desks

These are ideal ergonomic accessories. When you can adjust your desk, as well as your chair, it’s much easier to achieve a perfect workstation fit. That will naturally transfer to visual ergonomics, too.

Articulating keyboard trays

If a height-adjustable desk isn’t an option, consider installing one of these trays. It can be a great way to optimize your workstation, as long as it’s height-adjustable and has space for your mouse.

Print document holders

Certain jobs can benefit significantly from a document holder. It’s a great tool if you work with print documents, as well as on your computer. Installing one at the same height and distance as your screen can reduce repetitive motion and eye strain.

Common vision problems linked to poor ergonomics

Poor ergonomics can lead to vision-related symptoms of CVS for anyone. However, some people are at higher risk for digital eye strain related to poor ergonomics. This includes people who:

• Have uncorrected or under-corrected refractive errors
• Have astigmatism but use over-the-counter reading glasses
• Wear contact lenses
• Have blepharitis, meibomian gland dysfunction (MGD), dry eye disease or a tendency for eye dryness
• Have larger pupils
• Have a convergence disorder or strabismus

If any of these risk factors apply to you and you’ve had ongoing symptoms from computer use, talk to your eye doctor. They’ll be able to update your lens prescription and give you more specific advice on how to best prevent CVS.

Prioritize ergonomics for long-term vision health

Today, a majority of people spend at least two hours a day looking at digital screens. For many, screen use is up to seven or more hours a day. So it’s no surprise that we’re feeling the effects of digital eye strain. 

Computer vision syndrome can leave you with blurry vision, dry, sore eyes, headaches and more. But using better computer and visual ergonomics can help you feel much better at the end of your day. 

If applying these tips and giving your eyes a break doesn’t help your CVS symptoms, see your eye doctor. The problem may be as simple as updating your glasses prescription. 

However, you shouldn’t wait for vision symptoms to have an eye exam. Yearly comprehensive exams are important for everyone, especially intensive screen users.