Workspace Design and Vision Ergonomics

Today, it’s not uncommon to spend hours on end in front of a screen, whether it’s at work or for leisure. This increased screen time can lead to a variety of health issues, particularly those affecting your posture and vision. Understanding workplace design and vision ergonomics is crucial for protecting the health of your eyes. 

From the American Optometric Association

Proper Monitor Placement

Improper monitor setup can cause strain on your neck and eyes. When setting up your monitors, position them at eye level. Your gaze should fall naturally towards the top third of your screen. The goal is to minimize the need to look down, which can cause eye strain over time. 

In addition, your monitor should be placed 20-24 inches away from you, about an arm’s length, to prevent you from leaning forward and putting prolonged stress on your body. 

Ergonomic Chair and Desk Setup

The placement of your desk and chair play an important role in maintaining good posture and reducing strain. The height of your chair should allow your feet to rest flat on the floor or on a footrest with your knees at hip level. 

Your desk should be positioned at a height that allows your arms to form a 90 degree angle at your elbows when typing. This reduces strain on your shoulders and neck, while preventing repetitive strain injuries like carpal tunnel.

Use the 20-20-20 Rule

It’s important to give your eyes regular breaks during prolonged screen time. The 20-20-20 rule is a great way to do this! Every 20 minutes, take a break to look at something 20 feet away for 20 seconds. This simple practice significantly reduces eye strain from long periods of screen time.  

Optimal Lighting Conditions

Aim to use natural light whenever possible, as it is gentler on the eyes. If your workspace has limited natural light, make sure it is well-lit. Avoid dim lighting that can cause eye strain. Don’t forget to pay attention to glare! Make sure monitors are positions to avoid reflections from overhead lights and windows. If needed, anti-glare screen protectors are another great way to reduce glare. 

Blue Light Management

Most monitors have settings to reduce blue light exposure, which can contribute to eye strain. There are a variety of prescription and non-prescription blue light blocking glasses also available that can provide protection.

An ergonomic workspace is crucial for keeping your eyes and body healthy in today’s screen-dominated world. By taking a moment to ensure your workspace is optimally set up, you can significantly reduce eye strain and set yourself up for workplace success.