Job Aid: Computer Workstation Checklist

Purpose: Use this checklist to heighten your awareness of the ergonomic risks you may face if you work with computers as a daily part of your work routine.

Instructions for use: This checklist is divided into seven evaluation areas related to ergonomic considerations for computer workstations. To use this checklist, read each consideration and decide whether it applies to you. Record your response as "yes" or "no." You can print this document or re-create the checklist in a word processing or spreadsheet application and use it to complete this activity. You can print this checklist or recreate it in a word processing or spreadsheet application.

Checking your posture

Use this section of the checklist to evaluate your work posture while at your workstation. Each "no" answer has a reference to a different area of the checklist for you to consider in relation to that question.

Working postures
Consideration	Yes	No
Are your head and neck upright, in line with the torso (not bent down/back)? If "no," refer to the checklist items for checking chairs or monitors.
Do your head, neck, and trunk face forward (not twisted)? If "no," refer to the checklist items for checking chairs or monitors.
Is your trunk perpendicular to the floor? (It may lean back into the backrest, but not forward.) If "no," refer to the checklist items for checking chairs or monitors.
Are your shoulders and upper arms in line with the torso, generally about perpendicular to the floor and relaxed (not elevated or stretched forward)? If "no," refer to the checklist items for checking chairs.
Are your upper arms and elbows close to the body (not extended outward)? If "no," refer to the checklist items for checking chairs or keyboards.
Are your forearms, wrists, and hands straight and in line (forearm at about 90 degrees to the upper arm)? If "no," refer to the checklist items for checking chairs or keyboards.
Are your wrists and hands straight (not bent up/down or sideways toward the little finger)? If "no," refer to the checklist items for checking keyboards.
Are your thighs parallel to the floor and the lower legs perpendicular to floor (thighs may be slightly elevated above knees)? If "no," refer to the checklist items for checking chairs.
Do your feet rest flat on the floor or are they supported by a stable footrest? If "no," refer to the checklist items for checking chairs.

Checking your chair

Use this section of the checklist to evaluate the chair you sit on while working at your computer station. A "no" answer to any of these questions should prompt a review of the chair you're using.

Seating
Consideration	Yes	No
Does the backrest provide support for your lower back (lumbar area)?
Does the seat width and depth accommodate you (seat pan not too big/small)?
Does the seat front not press against the back of your knees and lower legs (seat pan not too long)?
Does the seat have cushioning and is it rounded with a "waterfall" front (no sharp edge)?
Do the armrests, if used, support both forearms while you perform computer tasks and not interfere with movement?

Checking your keyboard

Use this section of the checklist to evaluate the computer keyboard or input device you use at your workstation. A "no" answer to any of these questions should prompt a review of the keyboard or other input device you are using, including pointers and wrist rests.

Keyboard/input device
Consideration	Yes	No
Keyboard/input device platform(s) is stable and large enough to hold a keyboard and an input device.
Input device (mouse or trackball) is located right next to your keyboard so it can be operated without reaching.
Input device is easy to activate, and the shape/size fits your hand (not too big/small).
Wrists and hands do not rest on sharp or hard edges.

Checking your monitor

Use this section of the checklist to evaluate the monitor you use at your computer station.

Monitor
Consideration	Yes	No
Top of the screen is at or below eye level, so you can read it without bending your head or neck down/back.
User with bifocals/trifocals can read the screen without bending the head or neck backward.
Monitor distance allows you to read the screen without leaning your head, neck, or trunk forward/backward.
Monitor position is directly in front of you, so you don't have to twist your head or neck.
Glare (for example, from windows, lights) is not reflected on your screen, which can cause you to assume an awkward posture to clearly see information on your screen.

Checking your work area

Use this section of the checklist to evaluate your work area.

Work area
Consideration	Yes	No
Thighs have sufficient clearance space between the top of the thighs and your computer table/keyboard platform (thighs are not trapped).
Legs and feet have sufficient clearance space under the work surface, so you can get close enough to the keyboard/input device.

Checking your accessories

Use this section of the checklist to evaluate the accessories you use with your computer. A "no" answer to any of these questions should prompt a review of any accessories you use at your workstation.

Accessories
Consideration	Yes	No
Document holder, if provided, is stable and large enough to hold documents.
Document holder, if provided, is placed at about the same height and distance as the monitor screen so there is little head movement, or need to re-focus, when you look from the document to the screen.
Wrist/palm rest, if provided, is padded and free of sharp or square edges that push on your wrists.
Wrist/palm rest, if provided, allows you to keep your forearms, wrists, and hands straight and in-line when using the keyboard/input device.
Telephone can be used with your head upright (not bent) and your shoulders relaxed (not elevated) if you do computer tasks at the same time.

General

Use this section of the checklist to evaluate three general issues related to your computer workstation. A "no" answer to any of these questions should prompt a review of chairs, work surfaces, or work processes used at your workstation.

General
Consideration	Yes	No
Workstation and equipment have sufficient adjustability, so you are in a safe working posture and can make occasional changes in posture while performing computer tasks.
Computer workstation, components, and accessories are maintained in serviceable condition and function properly.
Computer tasks are organized in a way that allows you to vary tasks with other work activities, or to take micro-breaks or recovery pauses while at the computer workstation.

Course: Office Ergonomics
Topic: Control Methods