What is visual ergonomics?

05 June 2025

In a world where we spend much of the day in front of screens—whether computers, tablets, or phones—it's essential to pay attention to visual ergonomics, a concept that aims to adapt our environment to protect our eye health.

Visual ergonomics refers to a set of measures that help reduce visual strain and prevent eye discomfort during prolonged activities that require visual concentration, especially in front of electronic devices. Its goal is to improve comfort, efficiency, and visual health both at work and at home.

Symptoms of Visual Fatigue

Poor visual ergonomics can cause symptoms such as:

• Dry or irritated eyes

• Blurred vision

• Headaches

• Neck or back pain

• Difficulty concentrating

• A feeling of heaviness in the eyes

These signs usually appear after several hours of work without breaks, especially if there is inadequate lighting or poor posture.

Tips for Good Visual Ergonomics

1. Proper lighting: Avoid glare or reflections on the screen. The light should come from the sides, not directly onto your face or the screen.
2. Correct distance: Keep a distance of 50 to 70 cm (20 to 28 inches) between your eyes and the monitor. The top of the screen should be at or slightly below eye level.
3. 20-20-20 Rule: Every 20 minutes, look at something 20 feet (6 meters) away for at least 20 seconds. This helps relax your eye muscles.
4. Blink frequently: When looking at screens, we tend to blink less, which can cause dry eyes. Blink consciously to keep your eyes hydrated.
5. Use filters or protective glasses: Blue light filters or special lens glasses can help reduce digital eye strain.
6. Maintain good posture: An ergonomic chair and proper monitor positioning reduce neck and shoulder tension, which also supports visual health.
7. Take active breaks: Stand up, stretch, walk around. This helps with circulation and gives your eyes a break too.