Regular eye examinations and proper viewing habits can help to prevent or reduce the development of the symptoms associated with Computer Vision Syndrome. Here are some pointers for preventing or reducing the symptoms of CVS, and are related with the computer use. These include:
Location of computer screen – Optimally, the computer screen should be 15 to 20 degrees below eye level (about 4 or 5 inches) as measured from the centre of the screen and 20 to 28 inches from the eyes.
Reference materials – These materials should be located above the keyboard and below the monitor, or a document holder can be used beside the monitor so you do not need to move your head to look from the document to the screen.
Light – Position the computer screen to avoid glare, particularly from overhead lighting or windows.
Seat – Chairs should be comfortably padded and conform to the body. Chair height should be adjusted so your feet rest flat on the floor. If your chair has arms, they should be adjusted to provide arm support while you are typing. Your wrists shouldn’t rest on the keyboard when typing.
Breaks – Rest your eyes for 15 minutes after two hours of continuous computer use. Also, for every 20 minutes of computer viewing, look into the distance for 20 seconds to allow your eye muscles to relax and refocus.
Blink – To minimize your chances of developing dry eye when using a computer, remember to blink frequently. The Think and Blink Principle will keep your eyes comfortable.
Convergence Exercises – Hold a pen at arm’s length and look at its tip, slowly bringing it closer, till you feel the tip blur or appear double. Withdraw the pen till the tip once again appears sharp and single and hold the tip for about 10 seconds. Take it back to an arm’s length and hold it there for 10 seconds.
Repeat this for 5 minutes each in the morning and evening, gradually increasing to 15 minutes over 2 weeks. Do it regularly for 2 months, after which 5 minutes a day is sufficient.
EYE EXERCISES
We all spend a lot of time scanning the computer screens or browsing text on paper as an unavoidable part of our life. Prolonged visual strain leads to weakness of eye muscles or convergence weakness and discomfort in eyes. The only remedy is to strengthen your eyes muscles by regular eye exercises. These exercises are also especially beneficial following LASIK, in case of visual strain.
Instructions for Convergence Exercises
Our eyes are parallel to each other while looking straight ahead at a far off object. When we look at a near object the two eyes move towards the nose, this movement is called convergence. Normally the eyes can converge to look at an object as close as 5 to 8 cm from the eyes. In convergence insufficiency this point recedes more than 12 cm away. Weakness of convergence can occur in individuals involved with a lot of near or computer work or those who suffer from any systemic illness. The exercise described below can help improve the convergence over a period of 4 to 8 weeks.
Exercise Steps
1. Sit or stand straight and look at a far off small object, wearing your prescribed glasses if you’ve been prescribed distance correction.
2. Hold out a pen at an arm’s length and look at its tip.
3. Slowly bring the tip close to your eyes, keeping the tip at level with your eyes.
4. Hold the tip for about 10 seconds at the point where you feel some strain or heaviness in the eyes. The tip should continue to appear clear and single – should not appear double.
5. Then again take it back to an arm’s length and hold it there for 10 seconds.
6. Again slowly bring the tip close to your eyes to the point where you feel some strain.
7. Repeat this 10 times and then again look at the far off small object. Then again repeat the whole cycle
Exercise Schedule
• To begin with, do this exercise for 5 minutes in the morning and 5 minutes in the evening at a time when you are relatively fresh.
• Gradually increase the duration of the exercise to 15 minutes over a period of next 2 weeks.
• Carry it on religiously regularly for 2 months, after which once a day exercise for 5 minutes is sufficient to maintain good convergence of the eyes.
• It is normal to feel slightly more strain, pain in eyes and even headache for a few days when you begin convergence exercises. Rest assured that gradually you will recover and your symptoms due to convergence insufficiency will soon be better.
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