OFFICE ERGONOMICS SELF-ASSESSMENT CHECKLIST

The aim of this checklist is to help you identify how you use your computer and what
you can improve with your computer set-up.
Part A What type of computer user are you?
How many hours a day do you work on the computer?____________________
Less than 3 3! !"
How lon# have you worked at this $o%?_________________________________
&f less than ! years' what positions have you held previously?_______________
Part ( (ody
(ack of neck )houlders Lower %ack *l%ows
+orearms Wrist +in#ers *yes
Thi#hs ,nees Lower le#s Ankles-feet
Part . /eneral )ymptoms
*0cessive
+ati#ue 1ificulty in concentratin# *ye strain
&rrita%le Heavy headed +or#etfulnes
Part 1 .hecklist
WHAT TO LOOK FOR YES NO
TIPS/POSSILE
SOL!TIONS
2*., A21 H*A1
Have you ad$usted monitor so that the top is
at sli#htly %elow eye level?
What you look at or use the
most should %e placed directly
in front of you3
Head and neck to %e a%out
upri#ht 4not %ent down-%ack53
&s the monitor directly in front of you and
appro0imately one arm6s len#th away?
&s your posture is appropriate?
&f you need a document holder' it is ad$acent
to or directly in front of the monitor?
WHAT TO LOOK FOR YES NO
TIPS/POSSILE
SOL!TIONS
L*/) A21 (A.,
1o you have enou#h le#room? 1on6t %e afraid to try out the
ad$ustments on your chair
4%ack'hei#ht'tilt' armrests53
)it %ack in your chair and tuck
in your a%dominal muscle3
)houlders and upper arms to
%e a%out perpendicular to
floor 4not stretched forward5
and rela0ed 4not elevated53
Thi#hs to %e a%out parallel to
floor and lower le#s to %e
a%out perpendicular to floor3
+eet to rest flat on floor or %e
supported %y a sta%le
footrest3
Have you ad$usted your chair so that7
83 9our feet are flat on the floor or on a
footrest?
:3 9our hips are sli#htly a%ove your knees?
33 The lum%ar support is positioned so as to
support the curve of the lower %ack?
;3 There is a 8 to ; inch #ap %etween the
ed#e of your seatand the %ack of your
knees?
A<=' W<&)T A21 HA21)
.an you ad$ust your key%oard and mouse at
or sli#htly lower than el%ow hei#ht?
>se minimum force while
strikin# keys3
Avoid restin# el%ows'
forearms' wrists on sharp
ed#e3
*l%ows should han# close to
the %ody3
,eep a neutral position'
where the forearms' wrists
and hands are in a strai#ht
line3
Avoid awkward reachin# for
work tools such as telephone'
mouse and reference
materials3
Are your wrist strai#ht while operatin# the
key%oard and mouse?
&s the mouse at the same level as and ne0t
to the key%oard?
Are your shoulders rela0ed while you work?
Are you arran#e o%$ects on your worksurface
properly?
*9*)
&s the monitor positioned so as to avoid #lare
or reflection?
Place monitor perpendicular to
windows and use %linds to
prevent #lare3
Try #a?in# at a distant o%$ect or
%linkin# to #ive your eyes a
%reak3
&t takes more li#ht to read a
document than for computer3
Are the fonts and ima#es sharp' clear and
easy to read?
&s there ade@uate li#htin#?
WHAT TO LOOK FOR YES NO
TIPS/POSSILE
SOL!TIONS
+><2&T><*
,nowhow to use chair ad$usta%ility
feature?

(ackrest provides support for
employeeAs lower %ack
4lum%ar area53
)eat width and depth
accommodate specific
employee 4seat pan not too
%i#-small53
)eat front does not press
a#ainst the %ack of
employeeAs knees and lower
le#s 4seat pan not too lon#53
)eat has cushionin# and is
rounded- has BwaterfallB front
4no sharp ed#e53
Armrests support %oth
forearms while employee
performs C1T tasks and do
not interfere with movement3
&s seat pan width and len#th can %e
ad$usted?

&s armrest hei#ht and width can %e
ad$usted?

>pper and lower %ack supported?
4%ackrest5

&s sittin# hei#ht can %e ad$usted?

*2C&<D2=*2T
&s temperature appropriate? Position fa%ric partitions to
reduce noise from
conversations' foot traffic and
e@uipment' like copiers and
printers3
&f necessary' use a porta%le
air cleaner to reduce air%orne
particles like dust' pollen and
mold3
Avoid air %lowin# directly on
employees3
Ad$ust room temperature 4:E
to :; o.5 and air humidity 4;E
to FE G53
&s noise level appropriate?
&s air velocity appropriate?
&s odour appropriate?
&s humidity appropriate?
DTH*< &1*A)
1o you alternate tasks throu#hout the day? Personali?e your office with a
few favorite items' like
artwork' photos and plants3
Take mini%reaks that re
ener#i?e' invi#orate and
refresh3
1o you allow time for stretchin# and mini
pauses durin# the day?
&f there are more than one user of this
workstation' are all surface ad$usta%le?
Are appropriate mechanical handlin# aids
readily availa%le for the tasks ?
1id you chan#e posture at fre@uent
intervals to minimise fati#ue ?
1o you practice #ood housekeepin#?
Prove itH
I" most of your answers are #es' then you have arran#ed your workstation to your
needs3 However' if most of your responses are $o' you can refer to the Tips to
determine if you can make some chan#es and improvements to your workstation3
.omments7
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