Self Ergonomic Checklist:
A checklist of your workstation setup.

1. Adjust the chair height so feet are comfortably on the floor and thighs are parallel to the floor. Knees should have 2 - 4 inches of clearance under the desk top as shown in the illustration.

2.Adjust the chair back rest for proper back and lumbar support (raise or lower as needed).

3. Adjust the chair arm rests so that shoulders are relaxed with forearms supported and parallel to to the floor. If back rest and arm rests are not adjustable then a new chair may be warranted.

4.Is the keyboard at elbow height? No   Yes
If yes, go to question 5.
If no, can you adjust it to the proper height or raise the chair to put you at the correct height?   No   Yes

If yes, adjust the keyboard, at a flat angle, to elbow height. If you raised the chair, you may need a footrest.

If no, contact your Supervisor or department Facilitator to set up an ergonomic evaluation using this form.

5. Ensure that wrists are straight and flat when the keying surface is adjusted at the proper height. Place mouse at the level of the keyboard and close to you. If you have a tendency to rest your palm when keying a mousing, a keyboard and mouse wrist rest may be warranted.

6. Ensure that the upper third of the monitor is at the same height as your eyes (bifocal wearers may need to lower their monitor to maintain a neutral neck posture). The screen should also be directly in front of you at 18”-26” away. If the monitor is too high, remove or relocate any items it may be sitting on (CPU, power distributor, etc.). If the monitor is too low, adjustable monitor risers may be warranted.

7. If referencing a document when keying, use a document holder that positions the paperwork at the same height and distance as the monitor.

8. Is there glare on the monitor screen? No    Yes

If yes, try to adjust the monitor tilt or position it to reduce glare (Perpendicular to any external light source, such as sunlight).

9. Do you use the phone frequently, for long periods of time, or when typing?
No    Yes

If yes, you may want to position it closer and/or a telephone headset may be warranted.

After adjusting your office fit, your feet should be flat on the floor or footrest with the upper legs parallel to the floor and adequate knee clearance.

The upper third of the monitor screen should be at eye level (varies with bifocals), and the monitor should be at about arm’s length from you.

The keyboard should be placed so that your forearms are parallel to the floor and your upper arms hang freely at your side.

The chair should be adjusted so that it conforms to this position, fits the curve of your back and lightly supports the forearms.

If needed, request for ergonomic evaluation form. Must be signed by your supervisor or department ergonomic coordinator.