We all know that working in front of a computer for extended periods of time without taking a break can be hazardous to your health. Most commonly, uninterrupted computer work is associated with neck strain, carpal tunnel, and back problems. Anyone who has worked 8 hours in front of a screen can tell you these aren’t the only maladies that can come from office work; no, they’re likely to tell you about the discomfort in their eyes as well.
While there are a few medical problems that can arise from focusing on a computer screen for too long, the one which encapsulates most of their symptoms, and incidentally the one which arises the most often is Computer Vision Syndrome (CVS). Simply put, CVS is the condition that results from focusing one’s eyes on a computer screen for protracted, uninterrupted periods of time.
Allowing CVS to go untreated can result in permanent damage to the eyes. This is why we at AskErgoWorks.com wanted to publish an article that would help familiarize our readers with the causes, symptoms, and prevention of Computer Vision Syndrome. The sooner you can recognize a potentially vision-threatening problem, the sooner you are able to address it.
Causes of Computer Vision Syndrome
* Low Contrast: This is not a new concept for most people. The pixilated nature of the objects on a computer screen engenders low contrast. This is especially true of text on computer screen. Studying objects of low contrast causes eye strain, which can lead to CVS.
* Prolonged Use: Most people work 8-9 hour days. Even if you take a 1 hour lunch break, this still leaves 3.5-4 hour periods during which you are staring at a computer screen. Extended viewing of a computer screen (over 2 hours), especially at a constant depth of field, is the primary cause of CVS.
* Reduced Eye Movement: During activities in which they are not focused on a computer screen, the average person blinks about 16 times per minute. While looking at a computer screen however, this drops to 6 times per minute. In addition, they eye moves through a lesser range of motion when concentrating on a screen. This reduction in eye movement serves to dehydrate the eye, which can, among other things, lead to CVS.
* Backlit Screens: Computer screens are “backlit”, meaning the light that illuminates the screen shines directly into your eyes. Most every other source of light we incur is first reflected off an object, entering our eyes at a lower amplitude. Staring at direct sources of light is hazardous, and can lead to CVS.
Symptoms of Computer Vision Syndrome
While the symptoms of CVS can vary, the most commonly observed indications include: eyestrain, dry or burning eyes, blurred vision, headaches, and double-vision.
*This list is not exhaustive, and NOT intended to diagnose any disorder. If you suspect you have CVS, see your doctor.*
Prevention of Computer Vision System
For as serious as some of the effects of CVS can be, prevention of the condition is surprisingly easy. If you work in front of a computer screen on a daily basis, take these simple steps to avoid CVS and other eye-related problems.
* Take a Break: Staring at a screen for an extended period of time is the leading cause of CVS. If you must work an entire day in front of the computer, make sure you take at least a 5 minute break every hour, and allow your eyes to relax. Looking out the window works great here.
* Increase the Contrast: Modern computers have display adjustments either on the screen, in the “control panel” of the operating system, or both. Using these controls to increase the contrast of your computer monitor can make looking at the screen much easier on your eyes.
* Blink: Making a conscious effort to blink more often while working at the computer will build a healthy habit sure to make your workday more comfortable. As you begin this exercise, use eye drops to help keep your eyes hydrated.
CVS can turn your otherwise enjoyable job into a nightmare. If you spend most of your workday in front of a computer, remember these helpful tips to recognize the symptoms of Computer Vision Syndrome, and prevent its onset.
Ambio Black
Tuesday, October 26, 2010
EDMONTON - Got forward head posture? Take the test.
Stand or sit with shoulders back and down, then turn your head until your nose sits over the middle of your shoulder. Can't do it? How about this one?
Stand straight with shoulders squared and eyes level, then ask your better half, one of the kids or a colleague to tell you if your ear is centred over the shoulder. If it isn't, you likely have forward head posture, another symptom of too many hours spent hunched forward, necks extended, in front of or over an electronic screen.
This was a common enough problem with TVs, computers, cell-phones, iPods and hand-held gaming devices around. But the advent of the smartphone has made it worse, says chiropractor Manjit Gauba (drgauba. com).
Gauba says many people now spend most of their waking hours in a forward head posture.
Adults in sedentary jobs who sit more than four to six hours a day typically have this problem, Gauba says, although in his practice, he's seeing patients as young as 12 with forward head posture.
Many people haven't heard of it and most usually don't even know they have it. But then one day someone will point it out to them, and suddenly they notice people walking around everywhere with heads bent forward, Gauba says.
"Most people don't know what good posture feels like because they've become used to the slouching posture they have," he explains.
It could be the cause of the headaches, neck pain and upper back tension you've been experiencing.
"Every inch that your head is misaligned forward puts an extra 10 to 20 pounds of stress on your neck and upper back to keep your chin up," he explains.
In severe cases, the posture can also affect breathing, decreasing respiratory capacity by as much as 30 per cent, according to one study. Other studies have linked it to poor mood, depression and decreased brain power.
When using devices that naturally cause shoulders to round forward and heads to extend, people need to be aware of their posture and try to correct it, says Gauba. For example, hold your smartphone higher when texting or browsing the net to reduce the degree to which your head is pitched forward.
Choosing to do nothing could eventually result in your spine remodelling itself permanently into head-forward posture, Gauba says.
The first thing he tells his patients is to start walking more -- outdoors or on a treadmill -- to get them up on their feet and away from a screen.
"I also actually suggest a media fast, tuning out the media for four to six weeks. You don't have to know everything, every minute," Gauba says.
Time away from screens allows muscles to loosen up so you can stand straighter. He then recommends strengthening and stretching exercises to maintain your newly straightened posture.
Sleeping on your back rather than on your side will also help properly align the spine, Gauba adds.
Following his advice, people usually see improvements in their posture within four to six weeks.
Here are three stretches and exercises Gauba recommends desk jockeys stand up to do every hour:
Air rowing
Stand straight with head up, shoulders back and down. Extend arms with elbows bent 90 degrees. Take a deep breath and slowly try to extend elbows back as far as possible, bringing shoulder blades together, keeping arms level with the floor. Hold for three to five seconds. Relax. Repeat three to five times.
Chin glides
Stand straight with shoulders back and down. Look straight ahead, keeping head and chin level. Place two fingers against the chin and gently push straight back as far as you can without feeling any pain. Hold three to five seconds and release. Repeat 10 times.
Elbow press behind the back
Clasp hands behind back. Take a deep breath and squeeze elbows together for 10 to 15 seconds. Relax. Repeat until you reach your flexibility limit.
Read more: http://www.edmontonjournal.com/technology/Posture+casualty+technology/3583824/story.html#ixzz13UYXNYuL
Stand straight with shoulders squared and eyes level, then ask your better half, one of the kids or a colleague to tell you if your ear is centred over the shoulder. If it isn't, you likely have forward head posture, another symptom of too many hours spent hunched forward, necks extended, in front of or over an electronic screen.
This was a common enough problem with TVs, computers, cell-phones, iPods and hand-held gaming devices around. But the advent of the smartphone has made it worse, says chiropractor Manjit Gauba (drgauba. com).
Gauba says many people now spend most of their waking hours in a forward head posture.
Adults in sedentary jobs who sit more than four to six hours a day typically have this problem, Gauba says, although in his practice, he's seeing patients as young as 12 with forward head posture.
Many people haven't heard of it and most usually don't even know they have it. But then one day someone will point it out to them, and suddenly they notice people walking around everywhere with heads bent forward, Gauba says.
"Most people don't know what good posture feels like because they've become used to the slouching posture they have," he explains.
It could be the cause of the headaches, neck pain and upper back tension you've been experiencing.
"Every inch that your head is misaligned forward puts an extra 10 to 20 pounds of stress on your neck and upper back to keep your chin up," he explains.
In severe cases, the posture can also affect breathing, decreasing respiratory capacity by as much as 30 per cent, according to one study. Other studies have linked it to poor mood, depression and decreased brain power.
When using devices that naturally cause shoulders to round forward and heads to extend, people need to be aware of their posture and try to correct it, says Gauba. For example, hold your smartphone higher when texting or browsing the net to reduce the degree to which your head is pitched forward.
Choosing to do nothing could eventually result in your spine remodelling itself permanently into head-forward posture, Gauba says.
The first thing he tells his patients is to start walking more -- outdoors or on a treadmill -- to get them up on their feet and away from a screen.
"I also actually suggest a media fast, tuning out the media for four to six weeks. You don't have to know everything, every minute," Gauba says.
Time away from screens allows muscles to loosen up so you can stand straighter. He then recommends strengthening and stretching exercises to maintain your newly straightened posture.
Sleeping on your back rather than on your side will also help properly align the spine, Gauba adds.
Following his advice, people usually see improvements in their posture within four to six weeks.
Here are three stretches and exercises Gauba recommends desk jockeys stand up to do every hour:
Air rowing
Stand straight with head up, shoulders back and down. Extend arms with elbows bent 90 degrees. Take a deep breath and slowly try to extend elbows back as far as possible, bringing shoulder blades together, keeping arms level with the floor. Hold for three to five seconds. Relax. Repeat three to five times.
Chin glides
Stand straight with shoulders back and down. Look straight ahead, keeping head and chin level. Place two fingers against the chin and gently push straight back as far as you can without feeling any pain. Hold three to five seconds and release. Repeat 10 times.
Elbow press behind the back
Clasp hands behind back. Take a deep breath and squeeze elbows together for 10 to 15 seconds. Relax. Repeat until you reach your flexibility limit.
Read more: http://www.edmontonjournal.com/technology/Posture+casualty+technology/3583824/story.html#ixzz13UYXNYuL
Ergonomic Office Chairs Improves Productivity
Your legs are cramped, your neck hurts and your arms are tingling. Why? The answer lies in your office chair. No doubt you are spending long hours in front of your computer screen, furiously typing, never taking a break. All of this, coupled with your badly designed chair, is heading you straight for a work-related injury. Your body will definitely appreciate ergonomically-designed RH Office Chairs.
What Is Ergonomics?
The American Heritage Dictionary says that ergonomics consists of the designing furniture that reduces fatigue, the chance of injury and pain. It is a way of arranging the office furniture that makes it easy for us to do our jobs.
Choosing An Office Chair
An ergonomic office chair is one of the most important pieces of furniture in the work station set-up. When selecting an ergonomic chair, the seat must be comfortable and fit your shape and size. It should not be too long, preventing you from bending your knees fully. The seat height should be adjustable to a height that allows you to keep your feet on the floor. The lower back support should be comfortable, the back rest should provide good support and if you need a chair with wheels, it should have a five-pedestal base. Arm rests should be cushioned, contoured, comfortable and preferably adjustable.
Stop And Stretch
In addition to having an ergonomic office chair, it is very important to take periodic breaks to give your body a chance to get up and move around. Stretch your arms and legs, exercise your hands by squeezing a ball, move your eyes up, down, and side to side. All of these exercises should be done every 30-60 minutes.
Prevent Injury
Ergonomic office chairs are essential for anyone that spends a great deal of time sitting at a desk or using a computer. Worker productivity will improve, injuries may be prevented and people will be able to work without pain.
When you are furnishing your office, a chair is an important piece of furniture. Take advantage of the many styles and designs from RH to make your job of hunting for a chair simple.
What Is Ergonomics?
The American Heritage Dictionary says that ergonomics consists of the designing furniture that reduces fatigue, the chance of injury and pain. It is a way of arranging the office furniture that makes it easy for us to do our jobs.
Choosing An Office Chair
An ergonomic office chair is one of the most important pieces of furniture in the work station set-up. When selecting an ergonomic chair, the seat must be comfortable and fit your shape and size. It should not be too long, preventing you from bending your knees fully. The seat height should be adjustable to a height that allows you to keep your feet on the floor. The lower back support should be comfortable, the back rest should provide good support and if you need a chair with wheels, it should have a five-pedestal base. Arm rests should be cushioned, contoured, comfortable and preferably adjustable.
Stop And Stretch
In addition to having an ergonomic office chair, it is very important to take periodic breaks to give your body a chance to get up and move around. Stretch your arms and legs, exercise your hands by squeezing a ball, move your eyes up, down, and side to side. All of these exercises should be done every 30-60 minutes.
Prevent Injury
Ergonomic office chairs are essential for anyone that spends a great deal of time sitting at a desk or using a computer. Worker productivity will improve, injuries may be prevented and people will be able to work without pain.
When you are furnishing your office, a chair is an important piece of furniture. Take advantage of the many styles and designs from RH to make your job of hunting for a chair simple.
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