BASELINE VISION CLINIC
527-B SE Baseline St * Hillsboro, OR 97123.4149 * 503.648.8328 * Fax 503.648.8378 * joan@eyegal.com

REDUCING EYE STRAIN & PREVENTING PROBLEMS

Our world demands more from our eyes than ever before. Children today read over three times as much as their parents did. Over 80 percent of all school learning tasks require close­up vision. In our technological society we use our vision intently at work, home and play.

As you age, your visual skills will either improve or deteriorate depending on the way you use your eyes. By following the simple tips outlined here you can prevent the onset of vision problems, develop better visual abilities and see more comfortably. These suggestions lead to seeing your world more easily, efficiently, stress­free and beautifully. By providing these easy to follow ideas, we hope to minimize the stress and strain of prolonged visual tasks and help keep your eyes from getting worse.

CHECK YOUR DISTANCE! The proper reading distance is determined by placing your elbow on your book and your knuckles on your chin. For adults this is generally 16". For children the distance is shorter, but increases as they get bigger. Reading too close causes an over-focusing which can lead to myopia (nearsightedness which requires optical correction so distant objects can be seen clearly). You should always be able to fit your entire forearm between your near tasks and your eyes.

MAINTAIN GOOD POSTURE - If your posture is poor, you are more likely to be too close to the page or too close to the computer monitor. Poor posture also leads to neck and back aches that reduce your efficiency.
: TAKE A VISUAL BREAK by looking far away and relaxing your eyes as often as possible. Follow the "20-20 Rule" - Look out to a distance of at least 20 feet every 20 minutes any time you do any near tasks. When computing, don't stare at the monitor when you are waiting for something to load and relax your eyes by looking far away every chance you can. If distant objects become blurry, take a longer break.
6 TAKE A STRETCHING BREAK - Do not read, study or do any near task for longer than 45 minutes without stopping to move around. Taking frequent breaks actually helps make your mind be more efficient, reduces tension, increases comfort and improves comprehension. Even if you just stand up, walk around your chair and stretch , your whole system will perform more. When reading, place a bookmark a few pages ahead to remind you to stop, get up, and walk about.
& TILT YOUR BOOK - Tilt your reading material at an angle so that the book is parallel with your face. If the book is flat on the desk, there is more stress on the eyes when you read the lower part of the page and your eyes have to change focusing effort when you look at different parts of the page.

SIT 6 TO 8 FEET FROM THE TELEVISION - Parents should be able to lay down with their arms above their head between the TV and the TV viewers. Do not sit closer than six feet away from the set and vary your viewing position and distance if possible. If distance glasses have been prescribed, wear them. Having some light on is also easier on the eyes.
R USE GOOD LIGHTING: Use a lamp which allows light to fall on your reading material over your shoulder. The light should be bright but should not glare on the page. Never read in dim illumination.
L ILLNESS: If you are sick and must stay in bed, do not do near work without observing the above rules. Limit your near work or reading to several hours and be sure to wear your reading glasses if you have them. If you watch television, make sure that you are not too close.

@ WRITING: When writing, hold your pencil or pen an inch or so from the tip so that you can see the point without having to tilt your head or body to the side. Use a rubber pencil gripper if you can't resist holding the pencil too close to the tip.
O PERIPHERAL AWARENESS: Be aware of your general surroundings while reading and watching TV. When walking outdoors, sight a distant object close to eye level and try to be aware of where the path is and where things are to either side. Each day take a few minutes to be aware of your whole world without focusing your attention on any one object. Feel your eyes relax and try to be aware of as much in your periphery as possible.
$ STRESS­RELIEVING LENSES: These are often prescribed for children and adults. They are recommended for all near tasks including reading, studying, sewing, painting, etc. Even though you may have 20/20 distance vision, these lenses relax your near vision, and make close work mor comfortable. They are designed to make learning and seeing easier and usually improve comprehension and reading speed.

©1999 Joan Ploem Miller, OD