Computer Workstation

Ergonomics Checklist

HLTH 2115 AAWC

Ergonomics is the study of how humans work with machines.

This checklist is a guide to assess the ergonomics of how you work with a computer.

If you answer "NO" to an item, think about how to change the way you work.

Contents

Chair Adjustment

Keyboard Adjustment

Worksurface Considerations

Monitor Adjustment

Workstation Accessories

Work Habits

Chair Adjustment

Think about how you sit: Yes No

Is your chair height adjustable?

Is there room between the front edge of the chair seat and the back of your knees?

Does your chair support your lower back?

Can you type with your elbows at your sides?

Do your feet rest flat on the floor or footrest?

When you sit upright in your chair, are your thighs approximately parallel to the floor?

How to sit with comfort:• Change your position every 30 minutes to

allow muscles to relax.

• Adjust the back of the chair so that it fits your back and gives support.

• Avoid using chairs with armrests.

KeyboardAdjustment

Think about your keyboard: Yes No

Are your keyboard and mouse at approximately elbow height?

Are your arms in near your body rather than stretched out in front of you (are your elbows bent)?

Is there at least an inch of clearance between the bottom of your work surface and the top of your thighs?

Other considerations:

• Use an adjustable keyboard tray if needed.

• If the work surface is too high, raise the chair and use a foot support

Worksurface Considerations

Think about the work surface: Yes No

Does your writing surface have a rounded leading edge?

When seated upright, is the work surface height approximately midway between your navel (belly button) and the bottom of your sternum (breastbone)?

Do you have clear space to place documents?

Monitor Adjustment

Think about the monitor: Yes No

Is your monitor more-or-less in front of your keyboard rather than off to the side?

Is the viewing distance to your computer monitor at least 18 inches?

Is the top of the computer screen below eye level?

Is your computer monitor protected from excess glare?

Can you see the screen without having to bend your head?

The ergonomist's opinion:

• Keeping the monitor on the the worksurface (as opposed to resting on a computer CPU) is recommended unless the new placement/angle creates unwanted screen glare (e.g., from overhead lighting).

• Be sure to readjust the monitor tilt after adjusting the monitor height.

Workstation Accessories

Think about the workstation accessories: Yes No

Are your work materials located in front of you?

Are your most frequently used items (phone, manuals, etc.) easy to reach?

Do you have a document or copy holder to hold reference material?

If a large percentage of your time involves using a phone, do you use a phone headset?

Work Habits

Think about your work habits: Yes No

Do you move your hands away from the keyboard and/or mouse as work allows (e.g., when waiting for files to download, when reading text, or thinking about what to write)?

When at the computer, do you take short, frequent breaks (up to a minute every 10 - 15 minutes) vs. less frequent breaks?

Do you avoid long periods working at the computer by planning to do your work for short periods each day?

Other considerations:• Use a wrist rest if you have

pain in your wrist or arm

• Change the position of your chair and/or computer if you have pain in your neck, shoulders or back.

Final checklist• Feet should be flat on the floor• Back should be straight in the

chair, with the back of the chair supporting your lower back

• Change the chair to suit your body• Plan your work so that you don’t

have to type for long periods at a time

• Take a break from typing every 45 minutes.

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