Visual ergonomics help you both see and sit correctly
Having the right working posture is not just about the right furniture and equipment but also about how we see. Susanne Höglund, a physiotherapist at Falck, explains how vision affects the body, the role of lighting, and provides tips on what we can do for better visual ergonomics.
Visual ergonomics is the connection between our vision and our working posture. Vision affects our working posture more than we might think, especially for those who work in front of a screen. Even with the best equipment and furniture, it is our vision that dictates our actual working posture.
"I usually say that 'we sit as we see.' We adjust ourselves to see as well as possible; if there is glare on the screen, we turn a bit, or if we see poorly, we lean closer to the screen—and then we might stay in that position for a long time," says Susanne Höglund.
Neck problems can be related to your vision
Vision problems are often associated with glasses and headaches, but what many do not know is that our vision also affects the neck.
"A lot of neck problems can come from not seeing well. The eyes work together with the neck muscles, and if we strain our eyes, we also get tension in the neck."
It is therefore not uncommon for many who work in front of a screen to have neck problems, and Susanne has noticed that these issues have increased in recent years. Many physical meetings have been replaced by digital ones, and even in physical meetings, many bring their laptops. This means that much of our time is spent in front of a screen that is placed close to our eyes and not always at a good height.
"The number of hours in front of the screen can make us feel a gritty feeling in the eyes, feel that our vision is worse, or feel stiffness. This is because the eye is most comfortable when we look at a long distance, which also allows the neck to rest."
The role of lighting in the working environment
Good lighting also plays a crucial role in the work environment. We should preferably have access to daylight and it should come in from the side. Good general lighting is important, but you must ensure that the light is not reflected in the screen or glares. This can impair visual ergonomics and cause extra strain on the eyes, which in turn can trigger headaches or migraines, for example.
Something that can be good to know is that the need for light increases as we get older. Compared to a 20-year-old, a 40-year-old needs twice as much light and a 60-year-old needs three times as much. As an employer, you need to meet that.
"Many people find it difficult to take breaks. When you get into an efficient workflow, you want to continue working, but both for muscles, for the eye and for the mental, we need regular breaks and regular recovery.
Four tips for better visual ergonomics
1. The 20-20-20 Rule
Every 20 minutes, look at at least 20 feet (6 meters) and hold your gaze for 20 seconds. This gives us gaze rest and helps reduce eye fatigue and neck tension.
2. Cap test
Keep your hand on your forehead, as if you were wearing a cap. If you feel your eyes relaxing, it is a sign that there is a blinding light in your field of vision. Then move the light source or change places.
3. Raise the screen
The top edge of the screen should be at eye level to provide a good angle for the eyes and for the neck. If you're working in front of a laptop, you can use a laptop stand or a stack of books to raise the laptop, and use a separate keyboard in front.
4. Wear the right glasses
Pay attention to whether you need to get terminal glasses or change the strength of your existing glasses. Working at a screen is visually demanding. A tip is to bring a photo of your workplace to the optician to get advice on which glasses are best suited for your work.