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ERGONOMIC CHECKLIST FOR OFFICE WORKERS

4 Ergonomic Checklist For Office Workers

ERGONOMIC CHECKLIST FOR OFFICE WORKERS Ergonomics is the science of designing and arranging things so they can be used safely and effectively. Organising your office workspace according to ergonomic principles will not only increase your productivity, but will also reduce the likelihood that you will suffer injury at work.

It may take some time and experimentation to determine the best way to set up your workstation. It can be helpful to have someone else observe you sitting at your workstation to ensure that you achieve optimal seating position. While the nature of much office work is repetitive, varying your position and your tasks throughout the day whenever possible will reduce the stress on your body and help you to maintain your focus. Avoid twisting and stretching beyond your comfortable range. Be sure to listen to any warning signs your body may give that indicate that you are operating outside of the optimal range of movement.

If you spend a lot of time using a computer it is particularly important that you take frequent small breaks from the screen and keyboard, to rest your eyes and relax your arms. As a guide, you should aim to spend five minutes every hour on other tasks and to take time out from typing for between five and ten seconds every five to ten minutes. It is also important that you take time out for scheduled meal and rest breaks, preferably away from your desk.

CHAIREnsure that you take advantage of the full range of adjustments available in your office chair. For each adjustment you may need to try several positions to find the one that is most comfortable and supportive.

SEATHeight

and knees are approximately level. The seat pan should support your legs without putting undue pressure under your thighs. If your desk is too high with the chair in this position, raise the seat height and use a footstool to elevate your feet and achieve a horizontal position for your upper legs.

Tilt

until you obtain the most comfortable position.

BACK SUPPORTHeight

of a healthy spine. Placing the lumbar support too low will prevent you from positioning your buttocks towards the back of the seat. You may need to try several different height settings to find the one that is most comfortable and supportive.

Forwards/Backwards Position

feel like you’re being pushed out of your seat it needs to be adjusted further back.

front of the seat pan and the back of your knees.

5Ergonomic Checklist For Office Workers

ARM RESTS

from your desk than is ideal and may prevent your arms from moving freely. Many armrests can be readily removed and this preferable to having them impede your movement or having your arms pressing down on them when you are typing.

DESK

height of your elbows when your shoulders are relaxed and your elbows bent at 90 degrees.

if it accommodates both the mouse and keyboard. Otherwise, leave it at the same height as the rest of the desk and adjust your chair height instead.

CPUs, mobile drawer units, rubbish bins and other items to achieve this.

Same distance between screen,

Workstation Setup

keyboard & document holder

Optimal viewing angle is 38°

Screen position

Document holder

Keyboard flat, wrists neutral

Sufficient clearance under desk

3-4 finger distance between knee & seat

Footrest maybe required

Adequate clearance from wall

Swivel chair with stable base

Height adjustable seat

Adjustable backrest to

Elbows slightly abovethe desktop

support the lumbar

if desk is not adjustable

90°

below horizontal

6 Ergonomic Checklist For Office Workers

COMPUTER SET UPOnce you have positioned your desk and chair comfortably, set up your computer for ease of use.

KEYBOARD

people this will be the flat position.

the desk while typing.

MOUSE

for reducing shoulder strain if you use a mouse frequently.

MONITOR

the screen. When you are seated the top of the screen should be in or slightly below your line of sight.

read the screen without moving your head unduly.

that is closest to the centre of your range of vision.

7Ergonomic Checklist For Office Workers

DESKTOPEnsure that the items you use most regularly are placed readily within your reach, so that you do not have to stretch for them.

DOCUMENT HOLDER

document holder to keep them at eye level.

and should be placed between the keyboard and the monitor.

lightweight source material. Adjust the position of the document holder so that your source material is at the same height as your computer monitor and as close to it as possible.

TELEPHONE

Otherwise, place the phone on the side that it feels most comfortable.

rather than clamping the handset between your chin and shoulder.

25cm 50

cm

Non-working Area

Occasional Work

Usual Work

100cm160 cm

8 Ergonomic Checklist For Office Workers

PAPERWORK TRAYS

do not have to twist or stretch to reach them.

STATIONERY

REFERENCE MATERIALS AND FILE FOLDERS

and stand up to lift them on to your desk. To reduce the risk of injury, avoid reaching for heavy or awkward objects from a seated position.