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Your head hurts, back aches, neck is in pain, and eyes are strained. This is most likely the result of computer vision syndrome. If you sit in front of a computer for long periods of time, it’s time to start thinking about desk ergonomics – how your desk is set up, how you sit at your desk, and where your computer is located. Here are some simple changes you can make to your computer desk to prevent the aches and pains of computer vision syndrome.
Also check out: Computers Aren’t Easy on the Eyes – For Us or Our Children
Adjust your computer monitor
- Keep the top of your monitor at eye level. You want to look down at your work rather than up. If needed, try placing a book under the screen to raise it.
- Place your monitor about 20-30 inches away from your eyes.
- Modify the brightness of your screen, so it’s about the same as the brightness of your surrounding area.
- Change the text size and contrast to a comfortable setting. When reading or typing lengthy documents, try changing the font to black print on a white background to help your eyes.
Pay attention to your posture
- When sitting at your desk, adjust the height of your chair so your feet rest flat on the floor and the angle between your thighs and torso is between 90 and 120 degrees.
- Keep your wrists straight and avoid bending your wrist upwards or downwards to type.
- Align your keyboard to your elbow joint and keep your forearms parallel to the ground.
- Sit with your back straight, and use a pillow if you need lower back support. Leaning forward will put stress on your back and neck.
Change the lighting
- Even though it’s standard in office settings, sitting at a computer under fluorescent lighting can be harsh on your eyes. If possible, try to position your monitor perpendicular to a window making sure to angle it away from any light that causes glare.
- Add a small lamp to your desk (or even a floor lamp if there’s room nearby) on either side of the monitor to provide indirect lighting – and prevent glare by making sure light isn’t shining directly on the screen.
Also check out: Tips to Reduce Eye Strain from Phones, Tablets