Eye Strain at Work: A Silent Epidemic and Its Solutions

With the rise of computer work and intensive screen use, eye strain has become a common health problem for many professionals. Eye strain syndrome, also known as computer vision syndrome (CVS), affects millions of workers worldwide. It can reduce productivity, cause pain, and lead to other long-term eye problems.

In this article, we'll explore the causes of eye strain at work, the symptoms to watch for, and practical solutions to prevent and alleviate this problem.

What is Eye Strain?

Eye Strain occurs when the eyes are overworked, often due to long hours spent in front of computer screens, tablets, or smartphones. Screens place intense demands on the eye muscles to maintain visual attention, leading to strain. This phenomenon is amplified in work environments where we spend several hours at a time looking at screens.

Causes of Eyestrain at Work

Several factors contribute to eye strain, including:

1. Prolonged Exposure to Screens: Prolonged concentration on a computer screen requires intensive use of the eye muscles, especially when we don't take regular breaks.

2. Inadequate Lighting: Lighting that is too bright or insufficient can cause visual discomfort. Excessive artificial light, glare on the screen, or a lack of natural ambient lighting can increase eye strain.

3. Poor Posture: If the computer is not at the correct height or distance, it forces the eyes to continually adjust focus, causing faster eye fatigue.

4. Reduced Blinking: When in front of a screen, we blink approximately 50% less frequently than normal, which can lead to dry eyes and increase the feeling of fatigue.

5. Improper Visual Configurations: An incorrect viewing distance or an incorrect angle between the eye and the screen can also cause eye strain.

Symptoms of Eyestrain

The Symptoms vary in intensity and may include:

• Blurred or cloudy vision: Difficulty maintaining sharp focus after several hours of work.
• Dry or irritated eyes: Burning, itching, or red eyes.
• Headaches: Often located around the eyes or on the forehead.
• Neck, shoulder, and back pain: Associated with poor posture or tension.
• Increased sensitivity to light (photophobia).
• Difficulty concentrating and decreased productivity.

How to prevent and treat eyestrain at work?

Fortunately, Several simple and effective solutions can be implemented to reduce eye strain.

The 20-20-20 rule is one of the most recommended methods for preventing eye strain. It consists of:

• Every 20 minutes, take a 20-second break and
• Look at an object 20 feet (about 6 meters) away.

This helps rest the eye muscles and reduce fatigue caused by continuously focusing on the screen.

Adopting good office ergonomics is essential for protecting your eyes. Here are some recommendations:

• Screen Positioning: Position your screen approximately 50 to 70 cm from your eyes, and ensure the top of the screen is at or slightly below eye level.
• Lighting Adjustment: Reduce glare by adjusting screen brightness and applying anti-glare filters if necessary. Avoid direct light sources behind you or on the screen.
• Text Size Adjustment: Enlarging fonts and adjusting contrast can make reading easier and reduce eye strain.

Blinking helps spread tears across the surface of the eye, preventing dryness. If you experience discomfort or dryness, try blinking more frequently or use moisturizing eye drops to prevent irritation.

Take Regular Breaks
Beyond the 20-20-20 rule, it's important to take frequent short breaks. Stand up, stretch, and step away from the screen for a few minutes every hour. This not only relieves your eyes, but also your back and neck muscles.

If you wear glasses, ask your optician if you need specific lenses for working in front of a screen. Some glasses are designed to reduce glare and filter blue light, which can help reduce eye strain.

Reduce Blue Light
Screens emit blue light, which can contribute to eye strain and affect sleep. There are apps and filters that reduce exposure to this light, especially in the evening.

Adopt proper diet and hydration
Certain nutrients, such as omega-3s, vitamin A, and lutein, are beneficial for eye health. Drinking enough water also helps prevent dry eyes. So, make sure you eat a balanced diet and stay well hydrated throughout the day.

When to See a Professional?

If, despite these measures, the symptoms of Eye Strain persist or worsen, it is recommended to consult an ophthalmologist. Sometimes, underlying vision problems, such as astigmatism or presbyopia, can worsen eye strain. A comprehensive eye exam will help identify the exact cause and provide appropriate solutions.

Eye strain at work is a growing problem, but it can be managed with simple measures. By adopting good ergonomic habits, taking regular breaks, and protecting your eyes from screens, you can prevent eye strain and improve your daily comfort. Don't wait for symptoms to worsen before taking action: good management of your work environment and visual habits is the key to more productive days that are less tiring for your eyes.