Cut down on eye strain caused by staring at a computer screen, says Siobhan Mason

Do you leave the office with aching, irritable eyes after staring at your trusty screen all day? Although there is no reliable evidence to suggest that even long-term intensive use of VDUs is damaging to the eyes, according to The Eyecare Trust, VDU users are more prone to eye strain.

Screens and fonts are a lot kinder to eyes than they used to be, but by positioning your screen incorrectly and using unsuitable lighting you can still put your eyes under unnecessary strain. However, the problem is with your working practice rather than the VDU itself, so there is a lot you can do to protect yourself.

‘Your visual distance is constant for much of the day and this means the muscles that control your focal lens become fatigued,’ says physiotherapist Glenn Bilby, from London ergonomic store Back2. ‘If you don’t change your focus every now and then, the muscles get tired.’ One way to avoid this is to give your eyes the chance to refocus by gazing into the distance at 20 minute intervals.

Optometrist Vanessa Ho-Yan from the 20/20 Optical store in London, agrees. ‘If you’re staring at a screen that’s, say, 50cm away, your focusing muscles get locked in that position. And because your eye muscles are in a constant state of contraction, you may end up with eye cramp,’ she says. Try it now: if you’ve been staring at your screen for a long time and suddenly look away into the distance, it can take a few seconds for your eyes to adjust.

‘Exercise your eyes by alternating your focus between something close up and something far away,’ suggests Ho-Yan. ‘Look at something in the distance (preferably out of the window if you’re lucky enough to have a view – otherwise, pick something on the other side of the room) until it becomes clear. Then look back at a piece of paper. It will take a while for your focus to adjust each time, but carry on until you can refocus instantly.’ Then get back to work and repeat the exercise in an hour’s time. Physiotherapists also recommend rubbing your hands together and cupping them over your eyes every now and then to give them some symptomatic relief.

According to Bilby, too much contrast between the light on the screen and the light around you can also exacerbate eye problems. ‘For example, if you’ve got a bright white wall behind your computer and a screen that’s got dark characters, your pupils will dilate to focus on the dark characters on the screen allowing any light that’s reflected off the wall to enter your eyes’ (whereas usually your pupils would contract to protect against light). If your eyes are going through this hour after hour, day after day, it can lead to itchy, sore or heavy eyes. It can also leave you prone to headaches and make it difficult to focus. For this reason, try to ensure your walls and desk surfaces are non-reflective and a neutral colour.

To avoid glare, you should also sit at right angles to any windows or lights. If it’s impossible to change the position of your desk, at least ensure any windows directly in front or behind you have blinds or curtains.

Taking steps to minimise stress in general may also benefit your eyes, according to a study published in the journal Occupational and Environmental Medicine. Researchers questioned 200 employees and found that eye strain attributed to computer monitors is really about employee dissatisfaction with working conditions. All employees questioned shared the same environment and work duties, yet those who found their jobs more stressful – that is, they had a lack of social support, low self-esteem and low levels of work satisfaction – were more likely to suffer from eye strain.

Stressed or not, your employer is legally obliged to pay for a full eye examination if you use a VDU and to pay for basic glasses if you need them specifically for VDU use. They are also obliged to ensure you have adequate breaks or changes in activity to relieve visual fatigue. Remind your boss of that fact when he next catches you gossiping by the vending machine.

For extra tips on eyes and VDUs from The Eyecare Trust and for more details on your legal rights, visit The Eyecare Trust