Computer Ergonomics Self Assessment Checklist

Computer workstation users have an increased risk for developing ergonomic

illnesses. This checklist is designed to help you identify areas in your computer setup
and use that need ergonomic improvement. This checklist addresses the key
ergonomic risk factors: task repetition, force, position, and recovery time. A “no”
response indicates that corrective action may be necessary.

1. Seating
Yes No
Are your thighs roughly horizontal? (Thigh-trunk angle approximately 90-110 degrees, i.e., knees at the same
level or slightly lower than hips?)
Do your feet rest flat on the floor?
Do your knees bend at approximately right angles (90 – 110 degree angle)?
Is your lower back in contact with (supported by) the back of your chair while you are using the computer?
Does the seat have a "rounded" front to prevent pressure on the back of your thighs?
Do the casters roll easily on the floor? This will help you to avoid back strain.
Is there sufficient space under the work area for your knees and legs?
Does the furniture layout allow you to sit properly and arrange work so that you do not twist or lean?
2. Keyboard
Yes No
Is the keyboard at a height that allows your forearms to be positioned horizontal or slightly downward (hands at
the same level or slightly below your elbows?)
Is the keyboard at a height that allows your wrists to be kept straight (less than 10  angle upward or downward)?
Are the keyboard feet (bottom rear of keyboard) in their lowest position?
Is the keyboard on a flat, horizontal surface or a surface tilted slightly away from you?
If primarily entering text, is the center of the letter keys (“B” key) on the keyboard centered on the monitor?
If primarily entering numbers with the numeric key pad, is the key pad directly in front of your shoulder?
3. Mouse / Trackball
Yes No
Is the mouse or trackball next to and at the same level as the keyboard?
4. Monitor Setup
Yes No
Is the monitor directly in front of you rather than to either side?
Is the monitor placed at a distance such that you can see the entire screen clearly without leaning forward or
backward (typically 50 to 100 cm or 20 to 40 inches) from the eyes?
If you wear bifocals, can you see the characters on the screen clearly without tilting back your head?
(Tip: Special glasses can be obtained specifically for computer work.)
Is the top of the monitor screen at or slightly below eye level?
Is the monitor screen free of glare or reflections from outside and inside light?
Is the display's contrast and brightness adjusted to obtain the desired contrast without blurring?
If a document holder is used, is it next to the monitor and at the same distance, height, and angle as the monitor?
5. Posture
Yes No
Do you keep your shoulders relaxed (avoid tensing/hunching your shoulders) while using the computer?
If using armrests: Are your lower arms supported by the arm rests in a position that your shoulders are relaxed?
If not using armrests: Do your upper arms hang naturally at your sides while keyboarding?
Can you reach frequently used work materials easily without twisting, bending, reaching and/or lifting while
seated?
 6. Typing Technique
Yes No
Do you move your hands freely over the keyboard while typing (avoid pressing wrist into wrist rest or digging
elbows into arm rests while typing)?
Do you keep your hands relaxed when typing (avoid holding up/extending your thumbs or little fingers)?
Do you maintain a neutral wrist alignment (avoid bending wrists either up or down or side-to-side) while typing?
Do you type with the lightest touch possible (avoid pounding on the keyboard)?
Do you use both hands for difficult key combinations (avoid stretching motions, ie. finger extensions and/or
anchored thumbs or hands)?
Do you completely relax your hands when you are not typing (avoid keeping hands poised and/or tensed)?
7. Mouse/Trackball Technique
Yes No
Do you use your mouse without rubbing your forearm or wrist on the edge of the desk?
Do you use the mouse without repeatedly picking it up to reposition it on the mouse pad?
Is your mouse positioned approximately in front of your shoulder (avoid over-reaching to the side)?
Do you hold the mouse lightly when using it (avoid holding mouse in a “death grip”)?
Do you move your arm freely when using the mouse (avoid anchoring or rubbing your wrist, forearm, or the heel
of your hand on desk or wrist rest)?
Do you use the forearm and wrist to move the mouse as a unit, rather than “flicking” the wrist while mousing?
Do you maintain a neutral (straight) wrist alignment when using the mouse (avoid bending wrist up or down or
side-to-side)?
Do you completely relax your hands when not using the mouse (avoid holding the mouse or keeping hands
poised and/or tensed)?
8. Other Work Behaviors
Yes No
Do you perform approximately 10 minutes of alternate work each hour while performing repetitive tasks? Note:
Computer users may want to take 30 second breaks every 10 minutes with a 5 minute break every hour during
periods of intensive computer use.
Do you take a vision break every 15 to 20 minutes to focus on a distant object 20 feet (6 meters) away for 20
seconds?
Do you use the speaker phone or a headset or do you stop writing/typing when talking on the phone (avoid
cradling the phone)?

 If you experience discomfort such as tiredness or fatigue of a body part, this is an early indication that something is wrong.
Be proactive and take immediate action to prevent further injury.
 If symptoms appear, such as numbness, swelling or burning, pain, stiffness, tingling, weakness, report them to your personal
Health Care Provider.

Follow-up actions:
 Non-Computer Work Area Ergonomics Self Assessment Checklist

This checklist is designed to help you identify areas in your working setup and use
that need ergonomic improvement. This checklist addresses the key ergonomic risk
factors: task repetition, force, posture, and duration. A “no” response indicates that
corrective action may be necessary.

1. Tools/Equipment/Instructions
Yes No
If trigger-activated, can you use more than one finger to activate it?
Do tool handles extend the full length of your hand (to avoid local pressure points)?
Does the tool allow your hand and wrist to maintain a neutral (hand-shake) position?
Does the tool allow you to avoid extending your fingers while exerting force?
If you use vibrating equipment, do you take frequent breaks and/or use vibration absorbing gloves?
Are gauges and displays easy to read without excess movement?
Are controls easy to reach and manipulate without applying excess force?
2. General Body Position _________
Yes No
When grasping, do you use all your fingers, to avoid a pinch grip?
Are frequently needed objects within easy reach (< 18 inches)?
Do you avoid wrist bends of more than 20 degrees downward and 30 degrees upward?
Do you avoid resting your arm or wrist on hard and/or sharp surfaces?
Does the work layout allow you to arrange work to avoid reaching, twisting and leaning?
Do you avoid tensing/hunching your shoulders?
Do you avoid working with your neck in a bent or twisted position?
Do you avoid working with upper arms raised or winged out at elbows?
Do you avoid working at surface height that is too high or too low you?
Is the work height adjustable?
Do you avoid holding a static position for long times?
3. Seating______
Yes No
Are your knees at the same level or slightly lower than the hips?
Do your feet rest flat on the floor or footrest?
Is your back in contact with (supported by) the back of your chair?
Does the seat have a "rounded" front to prevent pressure on the back of your thighs?
Do the casters roll easily on the floor to avoid back strain?
If a foot pedal is used, can you reach it without stretching?
4. Standing
Yes No
Do you avoid standing, without a break, for periods longer than 1 hour?
If you must stand for a long time, do you use a padded mat?
Do you occasionally shift your weight from one foot to the other?
Can you place one foot up on a ledge, stool or bar to take pressure off your back?
Is your primary work surface at a height to avoid bending your back or extending your arms?
Can you work without slouching or reaching up?
5. Environment
Yes No
Is lighting the correct brightness for the job and free of glare? (eg, you do not have to move your head or crane
your neck to see properly)
Is the space available adequate to avoid awkward posture? (eg, room for knees/legs, elbows/arms)
Is room temperature comfortable? (e.g., you do not need to wear extra clothing that makes work more difficult)
 6. Lifting and Carrying
Yes No
Do you avoid lifting objects beyond your physical limitations?
Do you use proper lifting technique? (feet shoulder width apart, weight directly in front and close to body)
Do you avoid lifts that begin/end below knee or above shoulder height?
Do the objects have a handle or allow you to use all your fingers to grip it (power grip)?
Do you arrange your work so that you can push rather than pull?
Do you point your feet in the direction you would like to go to avoid twisting?
Do you minimize the distance you must carry?

7. Other Work Behaviors

Yes No
Do you avoid working for more than one hour without a break while performing repetitive task?

 If you experience discomfort such as tiredness or fatigue of a body part, this is an early indication that something is wrong.
Be proactive and take immediate action to prevent further injury.
 If symptoms appear, such as numbness, swelling or burning, pain, stiffness, tingling, weakness, inform your personal Health
Care Provider.

Follow-up actions: