Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome | Godrej Interio

1. Visual Ergonomics Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals

2. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals Abstract Vision problems have increased in recent years, owing to excessive use of digital screens at work and home, be it the computer or mobile phones. The increased duration of computer and mobile-viewing experience has led to the development of several eye issues, ranging from visual fatigue and headaches to more complicated problems like dry eyes, blurred vision, double vision, irritation, watering, and so on. This exclusive study by Godrej Interio’s Workspace & Ergonomics Research Cell aims to shed some light on the recurrent Computer Vision Syndrome (CVS) among the Indian workforce, as well as offer suggestions to reduce the same. These effective suggestions range from simple eye exercises and altering illumination levels in the workspace to regular and proper assessment and evaluation of employees’ visual status. In this regard, it digs deeper into the scientific causes of most vision problems and provides explanations for each to help office goers understand how to take good care of their eyes and maintain proper eye hygiene. 02

3. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals Introduction Digitization is at its fastest pace in today’s scenario and the use of laptops/computers as a primary tool at workplaces, academic institutions and homes has become the need of the hour. The use of these gadgets has made our lives simpler and efficient with easy access to information and communication with others. People are spending more time on screens not only for work but also for entertainment. However, prolonged use of these gadgets comes with its own set of disadvantages. A complicated vision-related problem, CVS mainly arises from the habit of using computers for long hours. It causes repetitive strain on the eye because of staring at the computer screen constantly. Activity analysis of computer work shows frequent eye movements from work documents to the computer screen or from the screen to the keyboard and back. These movements occur repeatedly during computer work. In all this, the eye keeps changing its focus to maintain a clear image of the object. Aspects of the computer screen like the size of the screen, resolution, contrast, flicker, and glare have an additional impact on visual comfort. Eye-related problems are reported as the most common health problem after musculoskeletal disorders, among computer users. Increased screen time has resulted in an increasing number of people complaining of eye strain, headache, visual fatigue, and distraction-related symptoms. This condition of a person experiencing one or more of these eye symptoms because of operating a computer is generally referred to as computer vision syndrome (CVS) Experts believe that when a person spends more than two or three hours, looking at the screen continuously, it lowers the blink rate. This reduced blink rate leads to dryness in the eyes and brings in a series of complications associated with increased screen time. 03

4. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals The symptoms of Computer Vision Syndrome have been divided broadly into four categories: Asthenopia eye strain, tired eyes, sore eyes Ocular surface related watering, irritation, dry eye Visual blurred vision, slowness of focus change, double vision Extra ocular neck pain, back ache, shoulder pain Studies also suggest that the flexibility of the lens within the eye gradually decreases with age resulting in a condition called presbyopia. This affects most people after about age 40. As a result, individuals are unable to adequately focus on near work and computer screens without proper specs. vision, headaches, and neck pain. These symptoms are further likely to be aggravated because of personal and environmental risk factors like illumination, workstation ergonomics, posture, and user behaviour. This paper aims to detail the ergonomic risk factors at workplaces to prevent computer vision syndrome. It suggests an approach of assessment, correction, and prevention for employee wellbeing at the workplace and tips to mitigate visual problems amongst office goers. Office goers have increasingly started complaining of these symptoms. Concerns have been expressed about their potential ill-effects on health, complaints including excessive fatigue, eye strain and irritation, blurred 04

5. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals Methodology & Findings Godrej Interio’s Workspace & Ergonomics research cell audits several corporate across India as a part of the Ergonomics and Wellness assessment for their clients. For this study, we collated data gathered while doing these assessments over 3 years from 2016 – 2019. We analysed work profiles, gadget usage trends, and the postures of more than 500 individuals. As the illumination levels in the workplaces have a tremendous impact on the visual wellbeing of the employees, we correlated the same for an effective analysis. Although it has not been proven that computer work causes permanent eye damage, when gadget usage is clubbed with Personal factors (uncorrected visual problems and age) & Environmental factors (lighting, ergonomics, and workplace design), it causes visual pain symptoms which leads to Computer Vision Syndrome. A key challenge is the lack of awareness about these factors and the issues arising out of it. These issues can impact employee wellbeing and reduce productivity in the long term. Office employees spend at least 6 hours per day looking at a computer screen 65% reported eye-strain and vision problems 47% had headaches and fatigue 23% suffered from watery eyes 01 | Excessive screen exposure Indians are spending long hours at work, with an average of 8-9 hours. Most of this time they are exposed to gadget screens like those of laptops or Smartphones. The study revealed that 70% of employees spend 6-9 hours every day in front of their gadget screens. Smartphone usage at a stretch The average viewing time at a stretch while using a desktop was 2.5-3 hours and 1.5 hours while using a laptop. Unlike laptops, desktop computers are wired gadgets with connected peripherals like a monitor, keyboard, and mouse where the user tends to sit more while using it. 25% spend 1 hr. 58% spend 30-45 mins. 79% spend 4-6 hours 05

6. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals Desktop Users Laptop Users 47% spend more than 1.5 hrs. 28% spend 8 hrs. a day 34% spend 6-7 hrs. in a day 56% spend more than 3 hrs. 20% spend 8 hr in a day 34% spend 3-4 hrs in a day 02 | Inappropriate illumination levels 68% of workstations in Indian offices are improperly illuminated 58% had ‘not enough’ illumination 42% had excessive illumination Adequate lighting ensures enough illumination for people to see printed, handwritten, or computer- displayed content clearly without getting blinded by excessive lighting. On the other hand, an overly brightly- lit room or dim lighting, big, open windows or overhead lights create a washout effect on the digital screens. observations revealed that 68% of workstations are plagued by improper illumination. Of this, 58% had ‘not enough’ illumination while the other 42% were marked by excessive illumination. In many cases Lux levels were observed to be higher, i.e. 1000-1200 LUX and above for the workstations near glass windows. This is much higher than the recommended norms. On the flipside, workstations or cubicles placed in the corner of the office or away from the window had their LUX level in the range of 100 – 120 LUX which is very low. Both excessive and inadequate illumination can cause severe strain to the user’s vision. Illumination levels were measured across the workspace using a LUX Meter. Multiple Measurements were taken between 9 a.m. to 3 p.m.to consider the impact of natural light on the workspace. While the ideal illumination levels in the office workspaces should be around 250 LUX to 500 LUX, our 06

7. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals 03 | Glare on the screen Glare is usually defined as a harsh, uncomfortably bright light on the object of work. It is dependent upon the intensity, size, angle of incidence, luminance, and proximity of the source to the line of sight. Glare can arise because of direct sources of light in the visual field (e.g. the windows), light reflected from polished surfaces (e.g., keyboards), or diffused reflections that affect contrast levels (e.g., improper task lighting). It may cause annoyance, discomfort, or loss in visual performance and visibility. After long hours of suffering a glare effect, the employee can experience visual fatigue and musculoskeletal problems like neck pain resulting from constantly changing posture to see the screen better. 04 | Monitor placement – Workstation Ergonomics A monitor placed in the wrong position can affect neck posture and can cause extra ocular pain symptoms like the neck, upper back, and shoulder pain. height at which the screen is placed. This forces the user to extend the neck (backward bend ) for the line of sight. Also, individuals who wear corrective lenses for reading or close work (e.g., bifocals, trifocals, and progressive lenses) find it difficult to keep the monitor placement at eye level. This also causes the neck posture to extend, affecting the viewing angle. Several factors need to be assessed carefully while placing the monitor. Many users tend to keep the monitor screen on the hard case/CPU. The Laptop may be placed on an incorrect stand. This increases the 07

8. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals Viewing distance refers to the space between the user’s eyes and the screen Viewing Angle Viewing Distance 10-15 degree tilt Horizontal Line of sight Two factors that are important to consider in monitor placement are viewing angle and viewing distance. Viewing angle refers to the degree above or below an imaginary horizontal line at the level of the user’s eyes and the centre of the computer screen. Viewing distance refers to the space between the user’s eyes and the screen. To avoid such issues one needs to adjust height, angle and distance of the monitor screen. Distance of monitor screen should be one arm reach from the user , angle of the screen should be maintained at a slight tilt of 10-15 degree and height of the desk & chair in a way that the monitor is placed at the same level as the keyboard. While organizing the workstation, it should be kept in mind that a monitor placed too high (above the horizontal level) causes more discomfort than one placed slightly lower than an acceptable visual zone. A poor viewing angle leads to postural (neck and shoulders) discomfort, while the wrong distance can contribute to eyestrain. 05 | Uncorrected vision problems Persistent complaints like dry eyes, blurred, double vision, or even headache experienced by users should be evaluated by an Optometrist or an ophthalmologist. Uncorrected farsightedness, or hyperopia, which is commonly known as astigmatism or presbyopia may increase visual stress on the eye. A proper diagnosis and correction can significantly reduce eye fatigue and other CVS symptoms. For example, employees who are in their 40s may struggle with prolonged reading, owing to presbyopia, and may need some “plus lens” correction. Patients with dry eye may also complain of blurred vision which can be corrected after wearing proper computer glasses. Excessive exposure to the gadget screen for extended periods can have a physical and physiological impact on the health & wellbeing of employee. 08

9. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals Physical impact of screen time: Vision issues Staring at the digital screen for long hours can cause computer vision syndrome, or CVS, as mentioned earlier. It reduces the blink rate resulting in dry eyes. When the eyes become dry it reduces the reading speed, which further increases exposure time and results in inflammation, eye strain, and headache. Chronic neck and back pain While viewing a gadget screen, the neck is placed in a certain posture depending on the distance of the user from the screen. Maintaining any posture for more than 30 minutes at a stretch builds static load in the muscles resulting in a change of alignment of the spine. This can induce a poor posture in the person. Increased screen time combined with poor postures can cause chronic neck, shoulder and back pain. The Physiological impact of screen time: Irregular sleep patterns Studies link heavy computer and mobile phone usage with sleep disturbances. Staring at screens for too long suppresses sleep-promoting melatonin which can affect the regular sleep pattern. The poor quality of sleep can lead to irritable behaviour at work, impact concentration, and, in extreme cases, lead to stress & insomnia. Overall health. Most of the time when employees are staring at a computer screen they are sitting and physically inactive for longer periods every day. This may lead to higher rates of obesity, cardiac issues, and type-2 diabetes. All these risk factors can cause many problems for employees, their health, and wellness. This can reduce overall work performance. It is therefore important to mitigate the same by the all-inclusive management of the work environment and employee behaviour. 09

10. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals How To Prevent Computer Vision Syndrome A) Behavioural Modifications Eye examination should be part of the annual health check-up decrease eye fatigue and headache. Having a routine comprehensive eye exam is the most important thing one can consider to prevent or treat computer vision problems. During the eye examination, the workers must tell the doctor how often they use a computer at work and at home. This is especially important if they wear contact lenses, which can become dry and uncomfortable during computer work, or when using bifocals or progressives, which may not be optimized for computer distances. Remember to Blink Poor lighting and excessive focus while looking at the computer screen results in reduced blinking, dryness, and irritation in the eyes. While working on the computer, it is advisable to build a habit of blinking consistently after reading 2-3 paragraphs of text to reduce the risk of dry eyes. This will cleanse and maintain the moisture level in the eyes. Employees must also wash their eyes regularly with cold water and wipe it with a clean cloth, avoid rubbing and maintain eye hygiene at all times. Take frequent Eye Breaks One must limit the amount of time spent in front of the gadgets. It is important to take visual breaks from computer work and look away from the screen to allow the eye muscles to relax and for the eyes to rehydrate. Employees could follow the 20-20-20 rule : Look away from the screen after every 20 minutes at something which is around 20 feet away for about 20 seconds. Frequent work breaks will help the eye muscles to relax, Practice some simple eye exercises A few simple exercises can go a long way in helping to prevent CVS. By palming your eyes, blinking repeatedly and practising some easy techniques to improve blood circulation to the eye, you can keep these vision problems at bay. 10

11. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals Take a look at the images closely to understand the following eye exercises better: Palming technique 01 02 03 Sit Quietly & Close your eyes Rub the palms until they became warm Place the palms gently over the eyelids Eye muscle exercises to improve blood circulation & reduce fatigue - Rotate eyeballs 10 circles to right - Blink your eyes - Rotate eyeballs 10 circles to left - Blink your eyes - Close your eyes as tightly as your can - Hold 5 Seconds, then relax - Open your eyes wide open - Hold 5 Seconds, then relax - Repeat 10 times, Blink your eyes - Cross your eyes by looking at the tip of your nose - Look up at your eyebrows and then back to the tip the nose - Relax your eyes, Repeat 5 times, Blink your eyes Zooming technique to improve visual acuity 10 - 15 Seconds 10 - 15 Seconds 10 - 15 Seconds 11

12. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals B) Environmental Modifications Appropriate Illumination Strike the right balance between natural and artificial light. Working in a poorly-lit environment or inadequate viewing conditions may lead to eye squint. This is the natural reaction of eye muscles under poor conditions to cut down on the brightness of the source and get the image into focus to see well. The light should be directed so that it does not shine into the person's eyes when the user is looking at the display screen. It should be adequate to see the text on the screen, but not so bright as to cause glare and therefore discomfort. It is useful to reduce the amount of exterior light by pulling down the curtains on the windows or closing the shades. If possible, workers should position the computer keeping the windows to their side, instead of behind or in front of the screen. It may also be useful to assess the LUX levels and aim for the ideal levels of working. Lounge / Breakroom 100 - 300 lux Cabin 300 - 500 lux Arch toolbox reference Updated : March 03, 2020 Workstation 300 - 500 lux Cafeteria 200 - 300 lux Average Illuminance Levels for Various Spaces Locker Room 100 - 300 lux Reception 200 - 300 lux Storage Room 50 - 200 lux Conference Room 300 - 500 lux While working from home, ensure good lighting at your workspace it should not be very bright or dull. Avoid sitting and working in bright lights like balcony or next to window keep a check to prevent direct sunlight falling on the monitor screen Close the window curtains. Even if you are working in some corner of your room put the lights on and ensure it is well lit, strategically decide work area where light is uniform. Illumination study should be an important part of workspace assessment as office work requires adequate lighting for computer & gadget usage to ensure the comfort and productivity of employees. 12

13. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals Minimize Glare For the employees who wear glasses, it may help to purchase lenses with anti-reflective coating. This would minimize the amount of light being reflected off the rear and front surfaces of the glasses, thus reducing glare to a huge extent. Glare can contribute to computer eye strain. It will be useful to install an anti-glare screen protector. Also, if possible, the walls in the workspace could be painted in a matte finish to reduce reflection. Screen and Seating configuration: Ergonomics Ensure correct monitor placement – Distance & level Set up the computer screens so that they are in the correct position with respect to the eyes. Ideally, the monitor should be slightly below eye level so that one doesn’t have to stretch the neck or strain the eyes to see the screen. The monitor should be placed at an arm’s length distance away. If the words on the screen are too small, it is better to enlarge the font rather than bring the monitor closer. It is also necessary to clean the computer screen regularly to avoid static and dust build-up. Dust may also impair one’s vision when viewing a computer screen by affecting the glare. It is also important to keep the display brightness at approximately the same level as the brightness of the surroundings. Keep the DUST away from screen 13

14. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals Conclusion Across Indian Offices, there is a high prevalence of computer vision syndrome. Pre-existing eye conditions, longer work hours, increased gadget usage, workplace illumination issues, poor workstation ergonomics, and employee awareness are all significantly associated with the risk factors of CVS (computer vision syndrome). To address visual health challenges among computer users at an organisational level it is important to formulate comprehensive employee wellbeing guidelines. The Workspace & Ergonomics Research Cell of Godrej Interio suggests a proactive approach of assessment, correction and prevention to address visual ergonomics at workplaces. within the regular health check procedures of organizations if they include an active eye healthcare element. Correction Creating awareness is the key to address ergonomic challenges. This must be followed by the right training about the right habits, workstation arrangement, and digital hygiene that fit into the work routine. Additionally, imparting training on physical and mental fitness through basic relaxation techniques is also advisable to combat visual fatigue. Prevention Assessment Prevention comes from awareness. This means educating employees on potential ergonomic issues. There are several ways organisations can address this, including: An illumination audit of the office space could be looked at to reduce the common employee complaints and enhance staff productivity. An illumination audit will help assess the different lighting needs of the various work- profiles, equip various spaces with optimal illumination levels and help enhance employee wellbeing. - Weekly communication on health tips targeting visual health - Doing regular eye camps in their premises or adding the same in annual health check-ups - Tracking and reviewing progress Ergonomic evaluations - Assessment of workplace ergonomics with recommendations for computer work and workstations - Maintenance of visual and ergonomic conditions Employee vision screening - Visual evaluation of every computer-using employee on site at regular intervals must be made mandatory. Organisations must follow a structured approach to assess, correct, and successfully prevent computer vision syndrome and other ergonomic risks faced by their employees in this digitally connected world. Annual CVS check – A regular CVS check is recommended for employees. Often this can be covered 14

15. Visual Ergonomics - Ways to Alleviate Computer Vision Syndrome (CVS) in Indian Working Professionals About Godrej Interio Godrej Interio (GI) is India’s premium furniture brand for both home and institutional segments with a strong commitment to sustainability and centers of excellence in design, manufacturing and retail. aesthetics while delivering well-designed, fun and functional furniture solutions. Briefly, Godrej Interio transforms dream spaces to life! GI commitment to the environment has resulted in manufacturing products with lesser environment footprint. Our pioneering efforts include designing less environment burdening products, usage of eco-friendly materials and setting up less polluting and consuming processes, ensuring eco-friendly packaging and transportation and finally the extended responsibility of recycling/reuse of used furniture and scrap, thus ensuring a lifecycle approach to green. Led by the largest in-house design team in the country in the furniture category and awarded with 34 India Design Mark Awards till date, GI aims to transform spaces with its thoughtfully designed furniture to create brighter homes and offices with products that have the highest design quotient in aesthetics, functionality and technology. With consistent pursuit of excellence and a special focus on health and ergonomics, GI’s product portfolio comprises a massive range. Today, we design and manufacture furniture for office spaces, homes, educational institutes, healthcare facilities, laboratories and more. Along with furniture we offer Audio Visual and 360 Degree Turnkey solutions. Each of our product range revolves around comfort and Currently present in over 650 cities with 250 exclusive showrooms and 800 dealers, GI is one of the largest divisions of Godrej and Boyce Mfg. Co. Ltd., part of the Godrej Group, one of India's largest engineering and customer product groups. Disclaimer This paper represents the opinions of the authors and is the product of professional research. This report has been prepared for the exclusive use and benefit of the addressee(s) and solely for the purpose for which it is provided. Unless we provide express prior written consent, no part of this report should be reproduced or distributed. While every attempt is made to ensure that the information contained in this document is true to its best. However, Godrej and Boyce Mfg. Co. Ltd., its employees, representatives, affiliates or any of its divisions, etc. shall not be responsible for any reliance made on this paper or for any errors / omissions in information obtained from the source while preparing this paper. 15