Computer Workstation Ergonomic Checklist

Use this checklist to identify specific problem areas at your workstation. At the left of each statement, circle the answer which best applies to you. If it is difficult for you to decide on an answer, ask someone in you department to observe your situation.

1. Do you sit against the backrest of the chair while you work?
2. When sitting against the back of your chair, does the backrest support then back and the natural curves of the spine?
3. When sitting with your back against the chair’s backrest, are your feet flat on the floor or a footrest?
4. When sitting with your back against the chair’s backrest, are your knees level with your hips, or slightly lower than your hips?
5. Do you spend more than 2 hours continuously working at your computer?
6. Does your chair roll with minimal effort on 5 casters?
7. Is the distance from the bridge of your nose to the computer screen between 18” and 28”?
8. Is the top of the screen level at the same level as your eyes?
9. Is the screen and keyboard aligned directly in front of you?
10. When transferring information from paper documents to the keyboard, is the paper work positioned near the monitor, at a comfortable level?
11. Do you have a problem with glare on the computer screen?
12. Is the equipment you use frequently (phone, files, manuals, etc.) within a comfortable reach of 20”?
13. Is your keyboard positioned so that your upper arms remain at your sides, your elbows are not bent more than 90 degrees, and your wrists are not bent in any direction?
14. Is there sufficient room for your legs under the desk?
    

If you have answered “No” to any questions, refer to the solution(s) on the following page.

Lynn Jansen, one of our Occupational Therapy Assistant Instructors, designed a checklist especially for our employees. The form asks a series of questions and then offers solutions that can be implemented immediately and easily.

Computer Workstation Ergonomic Checklist Response Key

Read the solutions below related to your “No” responses on questions 1-14:

1 or 2: Sitting is very stressful on your low back. This can be minimized by sitting with your back fully supported by the backrest of your chair. Your back should rest snugly against the backrest. If you feel gaps between the backrest and your back, place a lumbar support or rolled towel in the gap so that your entire back is firmly supported.

Be aware of your own posture. Even if you have proper back support you may tend to lean or slouch forward at your head and shoulders. Make a conscious effort to keep your head directly over your trunk.

3 or 4: Ideally your feet should remain flat on the floor. You may have to lower your chair slightly. If this is not possible, you need a footrest. Your knees should not be at a higher level than your hips.

5: Remaining in one position for long periods leads to musculoskeletal problems. If you typically sit for periods longer than one hour, stand up and stretch each hour. Find something that effectively reminds you to do this. You might want to set a timer/watch or build a cueing system into your computer.

6: If you like to pull yourself around your workstation to get at things, a hard plastic floor mat can help to minimize strain on your back and legs.

7: 18”-28” is the most common comfortable viewing distance. If your viewing distance is greater than this range, it may indicate a visual problem, or it may cause you to lean forward to view your monitor.

Try moving closer. If your viewing distance is less than 18”, you may experience more symptoms of eye strain. Try moving farther back.

If a viewing distance outside of the 18’-28” range is uncomfortable, consider an eye examination.

8, 9, and 10: Your eyes work best with a slight downward gaze. If your computer is too high, too low, or not directly in front of you, you will assume awkward positions and place strain on your neck and shoulders. Place a book under your screen to raise it up.

Your documents should also be positioned so that you do not have to turn your head to view them. A document holder attached to your monitor will eliminate awkward head postures .

11: Eliminate glare by: a) placing the screen perpendicular to your office windows, b) draw the blinds, c) turn off overhead fluorescent lights, d) obtain an anti-glare screen, e) attach a hood to your monitor.

12: Eliminate strain to your shoulders and back by placing most frequently used items within an arc of 20 inches. Also, keep heavier items stored between waist and shoulder level.

13: In order to keep proper blood supply and nerve conduction to your hands while you type, keep your elbows from bending more than 90 degrees, and keep your wrists from bending at all. Position the keyboard so that when your elbows are relaxed at your sides, the keyboard is slightly lower than your elbows. Keep the mouse within close reach.

14: Remove the clutter. Too much clutter under your desk will cause you to assume awkward positions. Try to keep from tucking your feet under your chair.

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Updated on 05-MAR-08
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