office ergonomics - basic self-evaluation

OFFICE ERGONOMICS - BASIC SELF-EVALUATION
CHECKLIST
Name: _______________________________________________
Chair
Yes
Date:_________________________________
No
Are you able to sit without feeling pressure from the chair seat on the
back of your knees?
Does your chair provide support for your lower back?
Do your armrests allow you to get close to your workstation?
Keyboard and Mouse
Yes
No
Are frequently used objects within easy reach?
When using your keyboard and mouse, are your wrists straight and your
upper arms relaxed by your side?
Is your mouse at the same level and as close as possible to your
keyboard?
Do you alternate the hand used for controlling the mouse?
Yes
No
o
o
o
Is your monitor height slightly below eye level?
o
o
o
o
o
o
o
Breaks
Yes
No
Accessories
Is your copy (document) holder positioned directly in front of you?
Are you using a headset or speakerphone if you are writing or keying
while on the phone?
Yes
No
Reposition monitor
Reposition monitor
Obtain flat screen or deeper work surface is
there is not enough space
Add or remove monitor stand
Adjust monitor height
Windows as 90 degrees to monitor
Adjust overhead lighting
Cover windows
Tilt screen downward
Obtain anti-glare screen
N/A (if no, suggested corrective actions)
o
o
Do you take stretch breaks at least every 30 minutes?
Do you take regular eye breaks from looking at your monitor?
Raise or lower workstation
Raise or lower keyboard
Raise or lower chair
Rearrange workstation
Recheck chair, raise or lower as needed
Check posture
Check keyboard and mouse height
Move mouse closer to keyboard
Obtain larger keyboard tray if necessary
Switch hands and adjust buttons in Control
Panel
N/A (if no, suggested corrective actions)
Is your monitor positioned directly in front of you?
Is your monitor positioned at least an arm’s length away?
Is your monitor and work surface free from glare?
Obtain a properly functioning chair
Lower the chair
Add footrest
Re-adjust for footwear height
Adjust seat pan depth
Add a back support
Adjust chair back
Obtain proper chair
Obtain lumbar support/roll
Adjust armrests
Remove armrests
N/A (if no, suggested corrective actions)
o
o
o
o
o
o
o
o
o
o
Are your keyboard, mouse and work surface at your elbow height?
Work Surface
N/A (if no, suggested corrective actions)
o
o
o
o
o
o
o
o
o
o
o
Can the height, seat and back of your chair be adjusted?
Are your feet fully supported by the floor when you are seated?
Set reminders to take breaks
Refocus on an object at least 10’ away
every few minutes
N/A (if no, suggested corrective actions)
o
o
o
Obtain a different document holder
Adjust workstation set-up
Obtain a headset if using the phone
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