Ergonomic Checklist

YES

NO

COMMENTS

office chair
Chair Height

Feet rest comfortably on

the floor

Seat Pan

Position fist behind the

knee to ensure you have
space, between the edge
of the seat and your knee

Back Rest

Torso-to-thigh angel of
93-113 degrees

Armrest

Armrest is line with your

forearm when using the
mouse

Chair Base

Sturdy base with 5 legs

and casters

Monitor or screen

Positioned so the top line

of text is slightly below
eye level when seated

Screen Position

Screen is tilted upwards

slightly

The screen is unable to

tilt upwards

Eyestrain

Adjust contrast and

brightness to your
personal need

Laura doesnt adjust the

brightness to her
personal preference

Monitor

Is directly in front of you,

and aligned with the
keyboard

At the height, which

allows the arm to be at
90% angle

computer monitor

Keyboard

Shoulders relaxed and

wrist are not bent up or
down or to either side of
the keyboard

Wrist are bent upwards

when typing

mouse
Mouse is close to the
side of the keyboard and
at the same level.

Use shortcut features to

reduce the times you
reach for the mouse

Laura doesnt use

shortcuts, she prefers
using the mouse.

Workplace doesnt have

document holders for
employees

Documents
Should not be placed flat
on work surface

Uses a document holder

at eye level.
Items you use constantly
are within your forearm

semi-circle reach.
Mouse and keyboard are
within semi-circle reach.

Occasionally items are

placed at a full arms
reach.
Monitor, phone,
document holder etc.

Beyond that space, you

have, reference binders,
fax, printer to minimize
clutter

Monitor is parallel to
overhead lights and
perpendicular to the
windows

Wall colour is neutral

Lighting

Uses blinds or curtains to

minimize window glare.

Office doesnt have

curtains or blinds.

Screen is slightly angled

upwards

Screen cant tilt in any

angles.

Uses incandescent task

lights over source
documents- but direct
them away from the
monitor

Doesnt have task lights

for documents.

Stands or sits with a

neutral spine. With ears
over shoulders and
shoulders over ears

Sit scratched lining

forward, Laura doesnt sit
with a neutral spine
position.

Handheld devices

Brings device up to eye

level, so you dont have
to tilt your neck

Breaks

Ensure that you take

regular breaks by
performing variety of
tasks

Exercises

Head rolls side to side

Exercise

Arms over the head

stretching backward

Exercise

Blink and look away from

the monitor regularly to
reduce eye strain

breaks and exercises