Computer eye strain has become one of the major office-related health complaints. These problems can cause physical fatigue, decreased productivity and increased numbers of work errors.

Here are steps both workers and employers can take to reduce computer eye strain and the other common symptoms of computer vision syndrome (CVS):

1. Get a computer eye exam
According to the National Institute of Occupational Safety and Health (NIOSH), computer users should have an eye exam before they start working on a computer and once a year thereafter. Be sure to tell your eye doctor how often you use a computer at work and at home.

2. Use proper lighting
Eye strain is often caused by excessively bright light either from outdoor sunlight coming in through a window or from harsh interior lighting. When you use a computer, lighting surrounding your work area should be about half that found in most offices.

Eliminate exterior light by closing drapes, shades or blinds. Reduce interior lighting by using fewer light bulbs or fluorescent tubes, or use lower intensity bulbs and tubes. If possible, position your monitor so that windows are to the side of it, instead of in front or back

Position your desk lamp so it doesn't shine on the computer screen or into your eyes.

3. Minimize glare
Glare on walls and finished surfaces, as well as reflections on the computer screen can also cause computer eye strain. You may want to install an anti-glare screen on your monitor and, if possible, paint bright white walls a darker color with a matte finish.

When outside light cannot be reduced, consider using a computer hood.
If you wear glasses, have an anti-reflective (AR) coating applied to your lenses. AR coating reduces glare by minimizing the amount of light reflecting off the front and back surfaces of your eyeglass lenses.

4. Upgrade your display                                                                               If your older monitor is causing computer eye strain, try one of the newer flat-panel LCD screens, which are easier on the eyes and usually have an anti-reflective surface. Old-fashioned CRT screens can cause a noticeable "flicker" of images on the screen, a major source of computer eye strain..
Complications due to flicker are even more likely if the refresh rate of the monitor is less than 75 hertz (Hz). If you must use a CRT at work, adjust the display settings to the highest possible refresh rate.

When choosing a new flat panel display, select a screen with the highest resolution possible. Resolution is related to the "dot pitch" of the display. Generally, displays with a lower dot pitch have sharper images. Choose a display with a dot pitch of .28 mm or smaller.

Finally, choose a relatively large display. For a desktop computer, select a display that has a diagonal screen size of at least 19 inches.

5. Adjust the brightness and contrast of your computer screen
Adjust the display settings on your computer so the brightness of the screen is about the same as your work environment. As a test, try looking at the white background of this web page. If it looks like a light source, it's too bright. If it seems dull and gray, it may be too dark.

Also, adjust the screen settings to make sure the contrast between the screen background and the on-screen characters is high. And make sure that the text size and color are optimized for the most comfort — read the tips in the sidebar.

Text size and color on your computer screen
Adjusting how your monitor displays text can provide welcome eyestrain relief. Ideally, your text size should be three times the smallest text size you can read from your normal viewing position. Also, black text on a white background is the best color combination for your eyes;.

6. Blink more often
Blinking is very important when working at a computer; it rewets your eyes to avoid dryness and irritation. When working at a computer, people blink less frequently — about five times less than normally, according to studies.

Tears coating the eye evaporate more rapidly during long non-blinking phases and cause dry eyes. Also, the air in many office environments is dry, which can increase the evaporation rate of your tears, placing you at greater risk for dry eye problems.

If you experience dry eye symptoms, a TSO Doctor of Optometry may recommend  artificial tears for use during the day. By the way, don't confuse lubricating drops with the drops that only "get the red out." The latter can indeed make your eyes look better. They contain ingredients that reduce the size of the blood vessels on the surface of your eyes to "whiten" them. but they are not necessarily formulated to reduce dryness and irritation.

Try this exercise: Every 20 minutes, blink 10 times by closing your eyes as if falling asleep (very slowly). This will help rewet your eyes.

7. Exercise your eyes
A component of computer eye strain is focusing fatigue. To reduce your risk of tiring your eyes by constantly focusing on your screen, look away from your computer every 20 minutes and gaze at a distant object outside or down the hallway. Looking far away relaxes the focusing muscles inside the eye to reduce fatigue.

Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds. Then look back at the distant object. Do this 10 times. This exercise reduces the risk of your eyes' focusing ability to "lock up" (a condition called accommodative spasm) after prolonged computer work.

8. Take frequent breaks
To reduce your risk for computer vision syndrome and neck, back and shoulder pain, take frequent breaks during your computer work day.

Many workers take only two 15-minute breaks from their computer throughout their work day. According to a recent study conducted by the National Institute of Occupational Safety and Health (NIOSH), discomfort and eye strain were significantly lower when computer workers took four additional five-minute "mini-breaks" throughout their work day. These supplementary breaks did not reduce the workers' productivity..

During your computer breaks, stand up, move about and stretch your arms, legs, back, neck and shoulders.

9. Modify your workstation
If you need to look back and forth between a printed page and your computer screen, this can cause eye strain. Place written pages on a copy stand adjacent to the monitor. Light the copy stand properly. You may want to use a desk lamp, but make sure it doesn't shine into your eyes or onto the computer screen.

Improper posture during computer work also contributes to computer vision syndrome. Adjust your workstation and chair to the correct height.
Purchase ergonomic furniture to enable you to position your computer screen 20 to 24 inches from your eyes. The center of your screen should be about 10 to 15 degrees below your eyes for comfortable positioning of your head and neck.

10. Consider computer eyewear
For the greatest comfort at your computer, you may benefit from having a customized eyeglasses prescription for your computer work. This is especially true if you normally wear contact lenses, which may become dry and uncomfortable during sustained computer work.

Computer glasses are also a good choice if you wear bifocals or progressive lenses, because these lenses are generally not optimal for the distance to your computer screen. TSO Doctors of Optometry are familiar and experienced with prescribing computer eyewear and will help you determine if computer glasses or contacts are the right decision for you.