Set up an Ergonomic Workstation
• Put “everyday” tools in primary reach zone (18"-22")
• Place less frequently used items in secondary reach zone (24"-36")
• Position monitor about 18" away for correct viewing
• Keep mouse next to or at the same level as keyboard to avoid extended reaches
• Ensure document holder is in your primary visual field
• Set up “mini” work areas for different tasks (such as for reading, writing, etc.)
It’s one of the simplest and most powerful ergonomic solutions … it’s called the neutral zone. The primary neutral zone is for tools you use every day such as the phone, mouse and pens. Are they within 18" to 22" of your reach?
The secondary neutral zone is for items you may not use as often such as file organizers, 10-key and reference books. Place these items 24" to 36" away so they are close, but still give you workspace. It may be hard to believe that continually reaching for a daytimer on the shelf behind you or a telephone at the far end of the desk can seriously strain your muscles … but it can.
Think about how you reach for things and remember — to enjoy the “comfort zone,” simply stay in your neutral zone.
Proper Sitting Posture
- When getting into your chair, push your hips as far back as you can.
- To get the most benefit, relax your shoulders and release low back tension. Keep elbows by your side.
- Avoid slouching. This puts your spine in an abnormal position and can add compression on the vertebrae, discs, ligaments and nerves.