University Risk Management

Office Ergonomics Workstation Checklist

Please fill out this short questionnaire so that you can begin assessing your situation right away. This checklist will offer suggestions to improve your work area and may help you increase your own comfort level immediately. Thank you!

Are your feet resting on the floor or supported by a stable footrest?
Yes No
If No, adjust seat height so feet are flat on floor.

Is there adequate space underneath the work surface for thighs, legs, and feet so you can get close enough to the keyboard and input service?
Yes No
If No, move materials out from under desk, raise keyboard tray, lower chair, or raise workstation.

Are thighs parallel to the floor or hips slightly above knee level?
Yes No
If No, adjust seat height up or down.

Is seat pan wide enough to accommodate employee?
Yes No
If No, try another chair with a wider seat pan.

Does seat pan fully support the thighs?
Yes No
If No, adjust seat pan forward so that approximately 2" of space are between your calf and edge of the seat.

Is the apex of the lumbar at or slightly above belt line?
Yes No
If No, adjust back rest up or down.

Is the back rest tilt adjusted so your trunk is approximately perpendicular to the floor?
Yes No
If No, adjust backrest tilt forwards or backwards. If backrest doesn't provide adequate support, turn tension knob on bottom of chair until the desired support is found.

Are your shoulders relaxed and upper arms perpendicular to the floor?
Yes No
If No, move chair closer to work surface, keyboard, or mouse (see #10 also).

Are your elbows free from contact with hard edges of the chair armrest?
Yes No
If No, adjust armrest up/down/in/out so elbows do not contact arm rest or rest comes in contact with the forearms only. Add padding to arm rest or remove armrests completely.

Are your forearms parallel to the floor when typing?
Yes No
If No, adjust work surface height or keyboard tray so elbows are 90 - 110 angle. If employee has to reach for mouse, move mouse to the same level as the keyboard.

Are your wrists in a neutral position when keying?
Yes No
If No, adjust the height of the work surface or keyboard. May also need to adjust the keyboard tilt angle to a flat or slightly declined position. You may also benefit from a wrist rest. If you have wrists in an awkward posture when mousing, move mouse to same level as keyboard. You may also benefit from a wrist rest for mousing.

Does the input device pointer move easily across the screen without a lot of hand movement?
Yes No
If No, and your are using a mouse, make sure the mouse ball is clean. Check software settings to see if pointer speed is at least 75% speed or more.

Do you maintain a loose grip on the input device?
Yes No
If No, let go of the input device and relax hand when not actively using it.

Does the input device fit the size of your hand?
Yes No
If No, consider larger or smaller input device.

Are your wrists free from contact with sharp edges?
Yes No
If No, move the keyboard or mouse to the edge of the work surface or provide a wrist rest.

Is your monitor facing directly in front of you?
Yes No
If No, move monitor directly in front of you.

Is the top of the monitor screen at eye level*?
Yes No
If No, move monitor up or down. *If you wears progressive or bifocal lenses, move monitor 2"-3" lower.

Is the monitor 25" to 30" away from the eyes?
Yes No
If No, move monitor forward or back.

Is the monitor tilted so the screen is perpendicular to the floor?
Yes No
If No, tilt monitor so it's perpendicular to the floor.

Is the monitor free from glare?
Yes No
If No, move the monitor, close the window blinds, tilt monitor perpendicular to the floor, provide anti-glare screen.

Do you keep the head in a neutral posture when entering data from hard copy?
Yes No
If No, consider a document holder. If you have a document holder, make sure it's at the same height and distance as the monitor.

Is the telephone used with the head in a neutral posture and shoulders relaxed if you use the computer at the same time?
Yes No
If No, consider a telephone headset if you spend more than 1 hour each day while working on the computer and the phone simultaneously.

Is the computer, the workstation, equipment, and accessories maintained in serviceable condition and function properly?
Yes No
If No, contact IT for computer related problems and supervisor for chair and furniture problems.

Are computer tasks organized in a way that allows you to vary computer tasks with other work tasks or take micro-breaks, recovery pauses, or perform exercises and stretches while at the workstation?
Yes No
If No, consider options for reorganizing work structure, the importance of standing up occasionally, walking around, performing recommended exercises and stretches to reduce static loading. Click on this link to learn more on exercises and stretches.

Your workstation and position should look the one in the following link.

http://www.osha.gov/SLTC/etools/computerworkstations/index.html