Tips for relaxed vision on the computer

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VDU work is hard on the eyes. For this reason, we spoke to the eye trainer Barbara Brugger and received many helpful tips.

What are the most common complaints of people who work a lot in front of the computer?

Barbara Brugger: Visual problems that occur when working on the computer are related to the strain on the eyes. Essentially, the duration of the activity and the design of the surroundings – especially the lighting conditions – affect whether the eyes tire. The eyes are not designed to continuously fix a small area at a visual distance of 50 to 80 cm. You need the opportunity to wander into the distance and to move. If this variety is missing, there are typical visual complaints such as dry, burning and red eyes, feeling of pressure around the eyes, twitching eyelids or headaches. Some also notice the strain on the eyes from the delay in focusing when the view changes between near and far. A high strain on the eyes arises in unfavorable lighting conditions. Sufficient daylight free from glare and no significant differences in brightness offer an optimal environment for screen work.

Unfortunately, these conditions can hardly be realized in many work rooms. The top priority is therefore to avoid glare – regardless of whether caused by sunlight or artificial lamps. In addition, workplace lights are required that illuminate the work area sufficiently (minimum brightness 500 lux). In order to avoid large differences in brightness, lighting of the surroundings is also required. In inappropriate lighting conditions, the eyes tire more quickly, tend to be sensitive to light and the eyesight may deteriorate.

What tips can you give these people?

Barbara Brugger: The most important thing for me seems to be to raise awareness that one's own eyesight is influenced by the careful use of computers or that the eyes are damaged by the excessive use of digital devices. In the professional context, it is important to develop a screen-pause culture. Screen work should be interrupted regularly – at least every hour – by a screen pause. The body needs movement and the eyes need variety. With targeted eye and body exercises, only a few minutes are necessary to compensate. The activity can then be resumed.

Studies in occupational medicine have shown that frequent short screen pauses are significantly more relaxing than a long pause after several hours on the computer. With fatigue, the ability to concentrate decreases and it takes longer to complete the tasks. The appeal of the many mobile devices also tempts you to dive into a virtual world in your free time. Everyone should check for themselves which activities on the notebook, tablet PC and smartphone are really necessary. And everyone should be aware that the more time that passes in front of the computer, the more important it is to exercise regularly and exercise.

What can radiologists in particular do, who are known to sit in front of the screen for a very long time, even in darkened rooms?

Barbara Brugger: The work of the radiologist brings with it a special requirement for contrast perception. On the one hand, you look directly at a light source on the screen. Due to the lack of ambient brightness, the screen appears much grimmer in a dark room and has a more aggressive effect on the retina. On the other hand, the task is to recognize low-contrast shadows on the X-ray images. This is not an easy visual activity.

My recommendations: 

1. The screen activity should be interrupted regularly so that the eyes can recover. It is important for radiologists to go outside and to daylight as much as possible during screen breaks (and during their free time). Exercises to stimulate eye mobility are helpful for your visual tasks. The more agile the eyes are, the more clearly and in contrast they see. The retina is strengthened by exercises to perceive light and dark.

2. In the so-called “light bath”, the closed eyes are turned to the sun and the head is moved in the sunlight. The light that penetrates through the closed eyelids has a stimulating effect on the retina and relaxes at the same time.

3. Afterwards, the exercise "Shielding" is recommended. The eyes are darkened with the palm of your hand so that no light is perceived. The retina can regenerate, which is also very relaxing. Both exercises only take a few minutes and can also be carried out independently of one another. Both bring about a higher contrast vision.

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