OFFICE ERGONOMICS SELF-ASSESSMENT CHECKLIST

The aim of this checklist is to help you identify how you use your computer and what you can improve with your computer set-up.

Part A – What type of computer user are you?

How many hours a day do you work on the computer?____________________

Less than 3 3-5 5+

How long have you worked at this job?_________________________________If less than 5 years, what positions have you held previously?_______________

Part B – Body

Back of neck Shoulders Lower back Elbows

Forearms Wrist Fingers Eyes

Thighs Knees Lower legs Ankles/feet

Part C – General Symptoms

Excessive Fatigue

Dificulty in concentrating Eye strain

Irritable Heavy headed Forgetfulnes

Part D – Checklist

WHAT TO LOOK FOR YES NO TIPS/POSSIBLE SOLUTIONS

NECK AND HEADHave you adjusted monitor so that the top is at slightly below eye level?

What you look at or use the most should be placed directly in front of you.

Head and neck to be about upright (not bent down/back).

Is the monitor directly in front of you and approximately one arm’s length away?

Is your posture is appropriate?

If you need a document holder, it is adjacent to or directly in front of the monitor?

WHAT TO LOOK FOR YES NO TIPS/POSSIBLE SOLUTIONS

LEGS AND BACKDo you have enough legroom? Don’t be afraid to try out the

adjustments on your chair (back,height,tilt, armrests).

Sit back in your chair and tuck in your abdominal muscle.

Shoulders and upper arms to be about perpendicular to floor (not stretched forward) and relaxed (not elevated).

Thighs to be about parallel to floor and lower legs to be about perpendicular to floor.

Feet to rest flat on floor or be supported by a stable footrest.

Have you adjusted your chair so that:1. Your feet are flat on the floor or on a

footrest?2. Your hips are slightly above your knees?3. The lumbar support is positioned so as to

support the curve of the lower back?4. There is a 1 to 4 inch gap between the

edge of your seatand the back of your knees?

ARM, WRIST AND HANDSCan you adjust your keyboard and mouse at or slightly lower than elbow height?

Use minimum force while striking keys.

Avoid resting elbows, forearms, wrists on sharp edge.

Elbows should hang close to the body.

Keep a neutral position, where the forearms, wrists and hands are in a straight line.

Avoid awkward reaching for work tools such as telephone, mouse and reference materials.

Are your wrist straight while operating the keyboard and mouse?

Is the mouse at the same level as and next to the keyboard?

Are your shoulders relaxed while you work?

Are you arrange objects on your worksurface properly?

EYESIs the monitor positioned so as to avoid glare or reflection?

Place monitor perpendicular to windows and use blinds to prevent glare.

Try gazing at a distant object or blinking to give your eyes a break.

It takes more light to read a document than for computer.

Are the fonts and images sharp, clear and easy to read?

Is there adequate lighting?

WHAT TO LOOK FOR YES NO TIPS/POSSIBLE SOLUTIONS

FURNITUREKnow-how to use chair adjustabilityfeature?

Backrest provides support for employee's lower back (lumbar area).

Seat width and depth accommodate specific employee (seat pan not too big/small).

Seat front does not press against the back of employee's knees and lower legs (seat pan not too long).

Seat has cushioning and is rounded/ has "waterfall" front (no sharp edge).

Armrests support both forearms while employee performs VDT tasks and do not interfere with movement.

Is seat pan width and length can be adjusted? Is armrest height and width can be adjusted? Upper and lower back supported? (backrest) Is sitting height can be adjusted?

ENVIRONMENTIs temperature appropriate? Position fabric partitions to

reduce noise from conversations, foot traffic and equipment, like copiers and printers.

If necessary, use a portable air cleaner to reduce airborne particles like dust, pollen and mold.

Avoid air blowing directly on

employees. Adjust room temperature (20

to 24 oC) and air humidity (40 to 60 %).

Is noise level appropriate?

Is air velocity appropriate?

Is odour appropriate?

Is humidity appropriate?

OTHER IDEASDo you alternate tasks throughout the day? Personalize your office with a

few favorite items, like artwork, photos and plants.

Take mini-breaks that re-energize, invigorate and refresh.

Do you allow time for stretching and mini-pauses during the day?If there are more than one user of this workstation, are all surface adjustable?Are appropriate mechanical handling aids readily available for the tasks ?Did you change posture at frequent intervals to minimise fatigue ?Do you practice good housekeeping?Prove it!

If most of your answers are yes, then you have arranged your workstation to your needs. However, if most of your responses are no, you can refer to the Tips to determine if you can make some changes and improvements to your workstation.

Comments:

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