Whether we like it or not, sitting in front of the computer for hours is a part of the modern lifestyle. Feeling the strain in the eyes is also an everyday occurrence. Can we do anything about it? Sharmila Chand explores
Urvashi , a successful web designer working in a multinational company, rubs her eyes often. She not only feels the constant irritation and discomfort but also gets horribly upset to see smudged kohl around her eyes. Her fondness for eye make up goes for a toss due to her rubbing habit.
“A few hours of working on the computer and I feel as if there is some particle inside my eyes. Naturally it irritates me and I start rubbing my eyes. Often, my eyes become extremely dry, sometimes red due to excessive rubbing and there is a burning sensation towards the end of the day,” she complains.
Urvashi , like most of us, is on the computer for at least 10 to 12 hours a day without getting enough breaks.
There are many such professionals who experience similar symptoms. Ophthalmologists term it ‘Computer Vision Syndrome (CVS) and say that the problem is on the rise. CVS is not one specific eye problem. Instead, the term encompasses a whole range of eye-strain and discomfort experienced by computer users.
“When the eyes are focused on an image which is nearby, the eye muscles contract to focus on the object and this causes strain. Working at a computer requires the eyes to continuously focus, move back and forth, and align with what you are seeing. You may have to look down at papers and then back to typing, and the eyes have to accommodate to changing images on the screen in order to create a clear picture for the brain to interpret. This continuous strain leads to tiredness of the eyes,” says Sanjay Dhawan, head of the department, Ophthalmology, Fortis Healthcare, Gurgaon.
CVS is similar to carpel tunnel syndrome and other repetitive stress injuries at work. It occurs when you are carrying out the same motion over and over again. Just like those other repetitive stress injuries, it can get worse the longer you continue the activity without taking any remedial action.
Symptoms of CVS include headache, blurring of vision towards the end of the day, burning or tired eyes, a feeling of dryness or a foreign body sensation and neck and shoulder pain.
Blink, blink, blink
Blink often, take a break, doctors say. Says Dhawan, “When using the computer we don’t blink often. The lower rate of blinking results in dryness of our eyes causing discomfort and the feeling that there is something inside the eyes.”
“Maintaining proper posture and looking away from the computer screen and blinking voluntarily for 20 seconds every 20 minutes can help reduce the problem,” he adds.
Doctors say that it is essential to take a break every one hour. They advise: Get up and walk away from the computer/laptop and do not start using your cell phone. Messaging on the phone is equally strenuous for the eyes so leave your phone behind, have a cup of coffee or just a two minute gossip session with friends or co-workers will work.
Eyes need exercise
Our eyes are just like any other part of our body; they need rest and recuperation at regular intervals.
So visiting the eye doctor at least once a year is not a bad idea. What is more important is to follow the simple exercises . Eye exercises strengthen the eye muscles. You will be able to focus better without having the need to rub your eyes often.
Start with the rule of 20-20-20. Ophthalmologists suggest that after every 20 minutes, look 20 feet away for 20 seconds to relieve eye strain.
They also suggest the following three simple ways to bring relief to your eyes:
The Touch of palm
Palming is a great exercise to bring relief to the stress around the eyes. Lean forward on a desk. Close your eyes. Place both hands over the eyes with the cup of the palm covering the eyes. The fingers should be on the forehead and the heel of the hand on the cheekbone. Ensure you can blink freely and that you are not putting pressure on the eyes. Stay that way for a few minutes. Experts say this simple job can make a big difference if done regularly.
In focus
This is meant to strengthen eye muscles and improve overall vision. Sit in a comfortable position. Put your thumb about 10 inches in front of you and focus on it. Now focus on something else about 10-20 feet in front of you. On each deep breath, switch between focusing on your thumb and the other object.
Zooming
This is meant to strengthen focusing skills and eye muscles. Sit in a comfortable position. Stretch out your arm with the thumb in the hitchhike position. Focus on the thumb when the arm is outstretched. Now bring the thumb close to the face, focusing all the time until the thumb is about three inches in front of the face. Then move the thumb away until the arm is fully outstretched.
Maintaining eye hygiene is important too. Eyes need to be kept absolutely clean. One should wash the eyes with clean, cold water 3-4 times a day. This prevents infection. When outdoors, take care of extensive exposure to UV rays. This may lead to cataract and other eye problems. Using UV-protected shades when outdoors and good quality lenses and frames always helps.
Care for the eyes
* Protective eyewear, with specially coated anti glare lens helps.
* Ensure that body posture is right.
* The screen should be illuminated correctly.
* Increase the font size of the working content.
* Go for aqua based cosmetics that are non-allergic.
* Remove make up before going to bed to ensure no cosmetic residue is left in and around the eye.
* Regular eye examination and using anti-reflective glare coating for the monitors are also recommended. (TWF)
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