Creating an Eye-Friendly Workstation: Ergonomic Tips to Decrease Eye Strain and Enhance Comfort While you Work

If you spend hours at your desk each day, it can take its toll on your eyes. Several hours staring at a computer screen or other digital device may lead to eye strain. Although eye strain does not cause permanent damage to your eyes, it can lead to discomfort and make your workday less enjoyable. 

Understanding how to set up an eye-friendly workstation can help reduce the risk of eye strain. The article below provides ergonomic tips to reduce eye strain and improve your comfort while working. 
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What is eye strain?

Eye strain is prevalent in today's society. According to the National Center for Health Research, almost 2 out of 3 people in the United States report having eye strain at some point. The symptoms of eye strain may include: 

• Blurred vision
• Red irritated eyes
• Tired eyes
• Heavy eyelids
• Muscle spasms of the eyelid
• Headaches
• Watery eyes

Eye strain causes the discomfort listed above, but it can also lead to increased errors at work and reduced productivity. The amount of time it takes to develop eye strain varies individually. However, even a few hours staring at a digital device may be enough to cause symptoms of eye strain. 
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Ergonomic tips

Setting up your workstation in a certain way helps promote good posture and may reduce neck and back strain. It can also help decrease digital eye strain. According to the American Academy of Ophthalmology, there are certain steps you can take when setting up your desk to reduce your risk of eye strain, such as:

Keep the area well-lit: If your work area is too dark, it increases strain quicker. For instance, if your environment is much darker than your computer monitor, your eyes may have to work harder. Consider brightening up the area and determine if that reduces the strain on your eyes. 

Reduce glare: Too much glare can also make your eyes work harder. To reduce glare, tilt your computer screen to reduce the reflection from desk lamps or overhead lights. Use blinds or shades to control window lighting and glare. Keep your computer screen clean using an antistatic cloth to reduce dust.

Position your screen correctly: The position of your computer screen can also affect the development of eye strain. Your eyes work harder to see up close than they do far away. Keeping your screen at arm's length is optimal. Ideally, place your computer monitor in front of you, not off to the side.

Give your eyes a break: Giving your eyes a break is one of the most important things you can do to reduce eye strain. The 20-20-20 rule involves taking a break every 20 minutes by looking at an object that is about 20 feet away for at least 20 seconds. This allows your eyes a chance to relax. If possible, getting up, taking a short stretch break, and walking away from your desk is even better.
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Do you need blue light glasses?

Recently, some eyewear manufacturers have been marketing blue light glasses to reduce symptoms of digital eye strain. This is because some devices are common sources of blue light. Blue light glasses filter out the amount of blue light entering the eye. The jury is still out on whether blue light glasses are useful. Currently, research is lacking on the adverse effects of blue light and the need for blue light glasses.

We hope that by following some of the above tips, you can reduce your chances of developing eye strain and keep your work environment eye friendly. If you would like to ask whether an appointment with one of our eye doctors would be appropriate at this time, call our office at 508-746-8600.