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Office Ergonomics Self-Assessment Checklist: YES NO

This document contains an office ergonomics self-assessment checklist to help identify how computer users work and what can be improved at their workstation. It covers topics like posture, lighting, equipment setup, breaks, and environmental factors. Users are prompted to evaluate their chair, keyboard/mouse, monitor placement, stretching habits, and other areas. Tips are provided for each item to help users make adjustments and minimize fatigue or discomfort from prolonged computer use.

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Zainorin Ali
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188 views4 pages

Office Ergonomics Self-Assessment Checklist: YES NO

This document contains an office ergonomics self-assessment checklist to help identify how computer users work and what can be improved at their workstation. It covers topics like posture, lighting, equipment setup, breaks, and environmental factors. Users are prompted to evaluate their chair, keyboard/mouse, monitor placement, stretching habits, and other areas. Tips are provided for each item to help users make adjustments and minimize fatigue or discomfort from prolonged computer use.

Uploaded by

Zainorin Ali
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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OFFICE ERGONOMICS SELF-ASSESSMENT CHECKLIST

The aim of this checklist is to help you identify how you use your computer and what
you can improve with your computer set-up.
Part A What type of computer user are you?
How many hours a day do you work on the computer?____________________
Less than 3 3! !"
How lon# have you worked at this $o%?_________________________________
&f less than ! years' what positions have you held previously?_______________
Part ( (ody
(ack of neck )houlders Lower %ack *l%ows
+orearms Wrist +in#ers *yes
Thi#hs ,nees Lower le#s Ankles-feet
Part . /eneral )ymptoms
*0cessive
+ati#ue 1ificulty in concentratin# *ye strain
&rrita%le Heavy headed +or#etfulnes
Part 1 .hecklist
WHAT TO LOOK FOR YES NO
TIPS/POSSILE
SOL!TIONS
2*., A21 H*A1
Have you ad$usted monitor so that the top is
at sli#htly %elow eye level?
What you look at or use the
most should %e placed directly
in front of you3
Head and neck to %e a%out
upri#ht 4not %ent down-%ack53
&s the monitor directly in front of you and
appro0imately one arm6s len#th away?
&s your posture is appropriate?
&f you need a document holder' it is ad$acent
to or directly in front of the monitor?
WHAT TO LOOK FOR YES NO
TIPS/POSSILE
SOL!TIONS
L*/) A21 (A.,
1o you have enou#h le#room? 1on6t %e afraid to try out the
ad$ustments on your chair
4%ack'hei#ht'tilt' armrests53
)it %ack in your chair and tuck
in your a%dominal muscle3
)houlders and upper arms to
%e a%out perpendicular to
floor 4not stretched forward5
and rela0ed 4not elevated53
Thi#hs to %e a%out parallel to
floor and lower le#s to %e
a%out perpendicular to floor3
+eet to rest flat on floor or %e
supported %y a sta%le
footrest3
Have you ad$usted your chair so that7
83 9our feet are flat on the floor or on a
footrest?
:3 9our hips are sli#htly a%ove your knees?
33 The lum%ar support is positioned so as to
support the curve of the lower %ack?
;3 There is a 8 to ; inch #ap %etween the
ed#e of your seatand the %ack of your
knees?
A<=' W<&)T A21 HA21)
.an you ad$ust your key%oard and mouse at
or sli#htly lower than el%ow hei#ht?
>se minimum force while
strikin# keys3
Avoid restin# el%ows'
forearms' wrists on sharp
ed#e3
*l%ows should han# close to
the %ody3
,eep a neutral position'
where the forearms' wrists
and hands are in a strai#ht
line3
Avoid awkward reachin# for
work tools such as telephone'
mouse and reference
materials3
Are your wrist strai#ht while operatin# the
key%oard and mouse?
&s the mouse at the same level as and ne0t
to the key%oard?
Are your shoulders rela0ed while you work?
Are you arran#e o%$ects on your worksurface
properly?
*9*)
&s the monitor positioned so as to avoid #lare
or reflection?
Place monitor perpendicular to
windows and use %linds to
prevent #lare3
Try #a?in# at a distant o%$ect or
%linkin# to #ive your eyes a
%reak3
&t takes more li#ht to read a
document than for computer3
Are the fonts and ima#es sharp' clear and
easy to read?
&s there ade@uate li#htin#?
WHAT TO LOOK FOR YES NO
TIPS/POSSILE
SOL!TIONS
+><2&T><*
,nowhow to use chair ad$usta%ility
feature?

(ackrest provides support for
employeeAs lower %ack
4lum%ar area53
)eat width and depth
accommodate specific
employee 4seat pan not too
%i#-small53
)eat front does not press
a#ainst the %ack of
employeeAs knees and lower
le#s 4seat pan not too lon#53
)eat has cushionin# and is
rounded- has BwaterfallB front
4no sharp ed#e53
Armrests support %oth
forearms while employee
performs C1T tasks and do
not interfere with movement3
&s seat pan width and len#th can %e
ad$usted?

&s armrest hei#ht and width can %e
ad$usted?

>pper and lower %ack supported?
4%ackrest5

&s sittin# hei#ht can %e ad$usted?

*2C&<D2=*2T
&s temperature appropriate? Position fa%ric partitions to
reduce noise from
conversations' foot traffic and
e@uipment' like copiers and
printers3
&f necessary' use a porta%le
air cleaner to reduce air%orne
particles like dust' pollen and
mold3
Avoid air %lowin# directly on
employees3
Ad$ust room temperature 4:E
to :; o.5 and air humidity 4;E
to FE G53
&s noise level appropriate?
&s air velocity appropriate?
&s odour appropriate?
&s humidity appropriate?
DTH*< &1*A)
1o you alternate tasks throu#hout the day? Personali?e your office with a
few favorite items' like
artwork' photos and plants3
Take mini%reaks that re
ener#i?e' invi#orate and
refresh3
1o you allow time for stretchin# and mini
pauses durin# the day?
&f there are more than one user of this
workstation' are all surface ad$usta%le?
Are appropriate mechanical handlin# aids
readily availa%le for the tasks ?
1id you chan#e posture at fre@uent
intervals to minimise fati#ue ?
1o you practice #ood housekeepin#?
Prove itH
I" most of your answers are #es' then you have arran#ed your workstation to your
needs3 However' if most of your responses are $o' you can refer to the Tips to
determine if you can make some chan#es and improvements to your workstation3
.omments7
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________

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