Computer eye strain syndrome, also known as Computer Vision Syndrome (CVS), is a condition that results from prolonged computer, tablet, e-reader, or smartphone use.  In other words screen time. It is characterized by a group of eye and vision-related problems, including:

• Eyestrain, eye fatigue
• Headaches
• Blurred vision
• Dry, scratchy eyes
• Neck, shoulder, and upper back  tightness and pain

CVS is caused by factors such as poor lighting, glare on a digital screen, improper viewing distances, poor seating posture, and uncorrected vision problems. It is not a specific diagnosis but rather a combination of symptoms related to using digital screens for extended periods.

A Computer Vision Syndrome diagnosis  is typically based on symptoms,  a comprehensive eye examination and a careful examination of a personal history. During the exam, an eye care professional will assess your eye health, visual acuity, and focusing ability. They may also ask about your work environment and habits related to computer use.

There is no direct link between computer eye strain syndrome and temporomandibular joint (TMJ) syndrome, which affects the jaw joint and surrounding muscles. However, both conditions can be exacerbated by poor posture and prolonged periods of strain. Maintaining good posture and taking breaks from screen time can help reduce the risk of developing both conditions. Creating a complete self-care plan for computer eye strain syndrome involves addressing various aspects such as eye exercises, ergonomic adjustments, and nutrition. Here’s a plan that covers these areas:

Eye Exercises for Computer Vision Syndrome:

• 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain.
• Blinking: Blink frequently keeps your eyes moist. (our blinking drops significantly when we read on a screen)
• Eye Rolling: Roll your eyes in a circular motion, then reverse the direction.  Repeat a few times to relax the eye muscles.
• Focus Shifting: Focus on an object at a distance, then shift your focus to an object closer to you. Repeat this several times.
• A note on your desk that says “Blink” or  “20/20/20” is a helpful reminder.

Ergonomic Adjustments:

• Monitor Position: Position your monitor at arm’s length away and gaze should fall 2 to 3″ from the top of the screen.
• Lighting: Ensure there’s no glare on your screen and use ambient lighting to reduce strain.
• Chair and Desk: Use a chair that supports your lower back and keep your feet flat on the floor. Your desk should be at a comfortable height. Desk height is based on your height – generally  28 to 30 inches for a sitting desk, 43 to 46″ for a standing desk. For more information on ergonomics -especially if you use a laptop – click here.

Nutrition:

• Omega-3 Fatty Acids: Include foods rich in omega-3s like fish (salmon, sardines), flaxseeds, and walnuts to support eye health.
• Vitamin A: Foods like carrots, sweet potatoes, and spinach are rich in vitamin A, which is beneficial for eye health.
• Be Hydrated: Drink plenty of water to prevent dehydration, which contributes to dry eyes.  A good target is 64 ounces of water per day.  Maybe a bit more if you are bigger and/or you exercise moderately.
• Limit Screen Time: Reduce overall screen time when possible and take regular breaks to rest your eyes.

Other Tips for Computer Vision Syndrome:

• Use Proper Glasses: Ensure your prescription is up to date and suitable for computer use.
• Eye Drops: Use lubricating eye drops to keep your eyes moist if they feel dry or irritated.
• Regular Eye Exams: Schedule regular eye exams to monitor your eye health and address any issues early.
• Physical Exercise: Engage in regular physical exercise to improve blood flow to the eyes and reduce overall stress, which can contribute to eye strain.
• Mindfulness and Relaxation Techniques: Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce overall stress and tension, which can affect eye health.
• Sleep Hygiene: Maintain good sleep habits to ensure your eyes get enough rest and recovery time.
• Reduce Blue Light Exposure: Consider using blue light filters on your screens or wearing blue light-blocking glasses to reduce exposure to harmful blue light.

It’s important to tailor this plan to your individual needs and consult with an eye care professional. However often it can be resolved by working on spine and posture with a Chiropractor. If you have specific concerns or persistent symptoms please contact us here.