Computer Vision Syndrome
Sarah Wallace 
When the average American spends more than 7 hrs on a screen their eyes will complain. Yoga exercises are the solution! Eyes need to move in full ROM.
While we love our digital devices and can’t live without them, they come with their set of health considerations. Computer Vision Syndrome or Computer-Related Eye Fatigue are the unfortunate side-effects of our digital, screen-centric lifestyles. But, by adopting healthy habits, changing bad ones, and adding a bit of yoga, we can prevent the symptoms and reclaim eye health. The symptoms of Computer Vision Syndrome extend beyond the visual system to other domains, so Incorporating movement, breaks, and ergonomic changes to help reduce symptoms is vital. Get ready to see the world through fresh eyes because preventing CVS is easier than it sounds!
It's a familiar scene: everywhere you look, people are so fixated on their screens that they don't know what's happening around them. Eye strain is no longer only common among office workers; the average American spends a staggering 7 hours and 45 minutes daily on a screen of some sort (Zhealth). COVID is partly to blame. You're at your computer, your eyes are stinging, and your blurry vision makes it hard to see. You have a deadline, so you can't quit, even though you can hardly see or concentrate. If you know what I mean, you’re not alone. Stinging, sore, red, itchy, or dry eyes, blurry vision, a headache, or a stiff neck after working at the computer are telltale signs of Computer Vision Syndrome. Those are only a few symptoms of prolonged screen time. In the last two decades, there's been lots of research on this subject, and unfortunately, symptoms go far beyond the realm of the eyes. Sleep disturbances, obesity, digital addiction are all related to increased screen time. Musculoskeletal issues like tech neck, muscle cramps, headaches, and neck, shoulder, and back pain are common complaints. Some individuals even develop conditions like carpal tunnel syndrome and nerve problems in the upper extremities.
Researchers also uncovered negative impacts on our brains. Neuromuscular and neuropsychiatric problems are also on the rise, and they include difficulties ranging from concentration, focus, and brain fog to higher levels of anxiety and emotional volatility and other mental health issues.
In essence, the effects of excessive screen time extend far beyond the realm of our eyes, permeating into various aspects of our physical and mental well-being.
Some people experience digital eye strain even after an hour of staring at the screen, making it very important to follow these two suggestions. 1: 20-20-20 rule. Every 20 minutes, take a 20- second break to gaze at something 20 feet away. It might not be ideal because 20 seconds isn't long enough, but when it comes to eyes, 20, 20, and 20 are easy to remember (Z Health). Just make sure to take a few yogic breaths, shake out your shoulders, move your neck, bring your shoulder blades together in the back, and give your body and brain a little break.
Suggestion number 2: Blink. In normal circumstances, we blink 18 to 25 times a minute. If we're cognitively engaged with something on the screen in front of us, our blink rate can go to 4 to 5 a minute (ZHealth) and the tear layer or tear film no longer moistens our eyes. The tear layer protects the eyes, keeps them moist, and relaxes the muscles so the eyes can function optimally. Often, at the computer, our blinks aren't complete, so we need to pay attention to that as well. Blinking with purpose restores the tear layer to keep the eye healthy. Keeping your eyes closed for a few seconds might even feel good.
Beyond the 20-20-20 and blinking techniques, optimizing your seated posture and screen setup are essential. Ensure your screen is positioned at eye level to maintain correct posture, though this is a rarity. Dimming backlighting and minimizing glare are also good ideas. Excessive blue light exposure can disrupt your circadian rhythm and cause sleep disturbances. Making these minor adjustments help protect your eyes!
We use our eyes as our primary sense organ. They guide us through the world and help us navigate our environment safely; they were never meant to focus so long on screens so close.
Our digital age is jeopardizing this sensory tool by straining our eyes in ways nature never intended. Our eyes evolved to scan the horizon, track moving objects, and even adapt to changing light conditions, all tasks necessary to keep us safe. But now, all you need is a mere stint at the computer to notice how little your eyes actually move. Much like any other muscle group, our eyes are made to move, and they crave movement for optimal health. We have intricate networks of intra and extraocular muscles that need a full range of motion to stay healthy and thrive.
If you have two short minutes, you can stretch your eyes and wake up the muscles by doing this simple exercise. Here it goes. Take a moment to imagine a large clock directly in front of you. Picture your nose resting at the center of the clock's face. Start by gently directing your gaze straight up towards the 12 on your imaginary clock. Hold it for a count of five, allowing your eyes to reach as far upward as they comfortably can. Then, return your focus to the center. Next, shift your gaze to the 1, looking as far as your eyes comfortably can and holding for five. Continue this pattern gently and smoothly, gazing as far as possible until you've gone all around the clock. Once you've completed this clockwise circuit, reverse and do the same sequence counterclockwise. You might want to add a nice, complete blink each time your eyes return to the center. If you're up for another exercise, try this drill: smoothly shift your gaze from 12 to 6, 1 to 7, 2 to 8, and so on; after completing a full circle, blink and reverse direction.
Resources:
Computer-related eye fatigue. www.uclahealth.org. Accessed February 2024. Yogainternational.com. 4 Yoga Exercises for Eye Strain. Accessed February 2024.
ZHealth.com. Brain-based Education Company. The Science -backed Approach to Defeating Computer Vision Syndrome. Blog Post February 7, 2024.
ZHealth.com. Brain-based Education Company. Revitalize Your Eyes and Combat Computer Vision Syndrome. Blog Post February 14, 2024.