Ergonomic Self Evaluation

Try the new Workstation Self Evaluation Checklist!

1. Keyboard and Mouse

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Keyboard height Adjust keyboard height so arms and forearms are at right angles or slightly greater and forearms and hands form straight lines.  
Keyboard-to-user distance Keyboard-to-user distance should allow user to relax shoulders with elbows hanging close to body.  
Keyboard slope Position keyboard flat or slightly negatively sloped.  
Mouse-to-user distance Mouse should be directly next to the keyboard.  
Mouse height Adjust mouse so it is close to and on the same level as the keyboard.  

2. Chair

 
Seat height Adjust seat height so feet are flat on the floor or footrest, knees are bent at right angles and thighs are horizontal to floor.  
Seat back Adjust seat back so it supports the lumbar curve of the low back.  
Seat pan depth Adjust seat pan depth so front edge of seat is about 2 - 4" from the backs of knees.  
Seat pan tilt Adjust seat pan tilt so hips and tops of thighs are at right angles or slightly greater.  
Armrest position Adjust armrests so that they are out of the way while typing, but may provide support during other activities (i.e. phone use, meetings, etc.).  

3. Monitor

 
Monitor height Adjust monitor height so top of screen is at or slightly lower than eye level.  
Screen-to-user distance Viewing distance is approximately arms distance away (16"- 28").  
Monitor alignment w/ user Monitor and keyboard should be placed directly in front of user.  
Visual comfort of screen Monitor should be positioned to avoid glare (perpendicular to window/ strong light source)  

4. Work Environment and Work Surface

 
Leg clearance at workstation Width = 2" + hip width, Height= Highest point of thighs or higher, Depth= Allows proper sitting position while giving foot/knee clearance  
Placement of frequently used items Keep frequently used items (i.e. phone) close at hand  
General task lighting Ensure lighting is not direct or overly bright.  

5. Work Practices

 
Frequency of microbreaks Get out of chair at least once per hour, microbreak every 30 min of keyboarding  
Keyboarding posture Keep wrists straight, avoid supporting wrists on any surface while typing  
Sitting posture Upright or slightly reclined posture, maintain slight hollow in lower back.  
Phoning posture Avoid tilting head/neck to cradle the phone. Use hand to hold receiver or wear headset.  
Alternate tasks Break up long periods of continuous computer use by performing small tasks/ errands.  

Contact our office at (760) 750-4502 for any more ergonomic questions you may have.