It can no longer be denied that sitting quietly all day at the table while staring at a computer screen has become a daily food for many office workers. Not only does the pile of work last a long time make the mind tired, but it can also threaten the health of the body. Red and dry eyes are one of the most common complaints. But it turns out, it's not just the health risks that you might face after a day of staring at the computer. Research shows that 50-90% of people who work in front of a computer screen experience a variety of health problems below.
Health problems that may appear after a day of staring at a computer screen
In the medical world, a group of diseases that might approach you after working all day staring at a computer screen has its own term - namely CVS, aka Computer Vision syndrome (Computer Vision Syndrome). In principle, CVS is similar to carpal tunnel syndrome (CTS), which is an injury /pain in the wrist due to repetitive movements that you might get from typing too long. However, the realization of health problems due to CVS affects the eyes and neck area more.
CVS occurs due to the focus and movement of your eyes that are focused only in one direction for a long time, which is staring at a computer screen (plus maybe just switching to the phone screen occasionally). The longer your vision is glued to only one point, the more severe the impact of the health problems you will feel. People who spend two hours or more constantly in front of a computer screen or digital display device every day run the risk of experiencing CVS.
The most common symptoms associated with the habit of staring at a computer screen for too long, include:
- Tense eyes
- Blurred vision
- Double vision
- Dry and red eyes (eye irritation)
- Pain /pain in the neck, shoulders, back
- Sensitive to light
- Inability to see the focus on an object that is far away
If these symptoms are not dealt with immediately, this will affect your activities at work.
What causes this condition?
When you work in front of a computer, your eyes must focus on one point for a long time continuously, and must be able to immediately focus again at any time. Your eyes move back and forth and right-left when reading text on the screen. You might also have to look sideways to peek at the files that must be recorded, and then go back up to type.
Your eyes always react quickly to any changes in the image on the screen so that your brain can process what you see. All of this work requires a lot of energy from your eye muscles.
In addition, the way someone uses a computer screen is different from reading a manual or drawing on plain paper. Because, while staring at a computer screen, people tend to rarely blink; see the screen at a distance or angle that is less than ideal (the table is too high or the type of chair that is not compatible with the desk); position the screen in such a way that it reflects light from the outside (making eyes glare); lighting settings of the computer screen are not suitable for comfortable vision; or the workspace is too dark.
The various risks of health problems above may also be triggered by eye problems that you had before. For example, you have minus eyes and need glasses, but don't wear them when working or prescribe the glasses wrong /not updated. This can certainly worsen eye problems that appear after a day of staring at a computer screen in the office. In addition, working with a computer will be more difficult with age because naturally the lens of your eye becomes less flexible. Around the age of 40 people will experience presbyopia, an eye condition that is less focused on seeing objects that are near or far away.
However, there is no evidence that using a computer can cause long-term damage to the eye.
How to prevent and overcome health risks due to too long staring at a computer screen at the office?
- Reduce light reflection. Change lighting around you to reduce the effect on your computer screen.
- Rearrange your table. The best position for your monitor is slightly below the eye surface, about 50-70 cm from your face, so you don't have to stretch your neck and your eyes not tense to see what's on the screen . Also, place the stand next to your monitor, and place the book or printed sheet that you are using in the stand so you don't have to look at the screen and return to the table as you type.
- Give your eyes a break. Follow the 20-20-20 rule, which is to see the screen every 20 minutes and see something is 20 feet away for about 20 seconds. Blinking often helps keep the eyes moist.
- Make settings on your screen. Adjust the brightness, contrast, and size of the writing on your screen.
- Check your eyes regularly.
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