Ergonomic Workstations

Ergonomic Workstations Checklist

This ergonomic workstation checklist is designed to assist you to be more comfortable at your work station.

Use this checklist every time you are setting up a new workstation or if you have been relocated to another workstation. Use it also if you are experiencing any discomfort or pain to reduce your strain.

You may need help from someone else to check your computer posture or the relative positioning of your arms and legs.

P.s. If you have sustained injury or developed a medical condition, please see a physical therapist. Also contact your health and safety supervisor or whoever is in charge of setting up your office's ergonomic work stations. Otherwise, it would be prudent to consult an ergonomics consultant on your own. You'll save more preventing the future health problems now.

The Ergonomic Computer Workstations Checklist

Prelude to Ergonomic Office Design

Part 1 - Ergonomic Work Habits.

1. Ensure that light from windows and lamps does not create glare or reflection (ergonomic lighting). If so, work to reduce it. This is to prevent eye strain.

Is your office lighting sufficient? You could get yourself an additional desk lamp.

2. The height of your chair should be adjustable with a back rest.

3. Ensure there is adequate space for your legs under the desk.

4. Take short breaks every 30 min to stretch and rest your eyes.

5. Don't just type or mouse all day. Try to intersperse with other activities such as filing, photo copying, making coffee, writing, looking through reports.

6. Keep frequently used items within easy reach

7. Minimize clutter. This is also to prevent eyestrain.

Part 2 - Ergonomic Workstation Habits

Please refer to the numbered pictures to the correlating numbered notes below.

ergonomic workstations
Image Via OHS Ergonomics From Swinburne edu

1. Is your feet flat on the floor? Otherwise use an ergonomic footrest

2. Is your backrest supporting lumbar area?

3. Are your knees at a somewhat 90 degree angle?

4. Are your thighs parallel to the floor?

5. Are your elbows at a somewhat 90 degree angle? It can be slightly over but it shouldn't be less.

6. Are your wrists in a neutral position? That means you can put a ruler under your lower arm to your palms. Your wrist is level with your lower arm.

7. Is the top of the monitor at eye level or just slightly lower? Otherwise there will surely be neck strain.

8. Is the monitor of at an arm's length?

Ergonomic Computer Workstations

Have a run through of these ergonomic office equipment.

Your ergonomic computer workstations have these components:

  1. Ergonomic Desk

  2. Ergonomic Chair

  3. Ergonomic Keyboard and mouse

  4. Ergonomic Computer

  5. Ergonomic Lighting

Ergonomic Desks.

ergonomic workstation computer desk

Most people think an ergonomic chair will solve their back problems. That's not always the case. Even the best chair may do little good if the desk is the wrong height, angle or shape.

Your work surface should be large enough to accommodate all your tools, equipment, and paper. There should be spacious for you to move them around if required.

Ergonomic Chair.

Now, you don't have to go and buy an ergonomic chair if your current chair can fulfill all these requirements.

  • Sit all the way into the chair. There should be space between the back of your knee not causing you to subconsciously shift forward.

  • Get a ergonomic footrest if your feet are dangling. See also Ergonomic Chair.

    Ergonomic Keyboard and Mouse.

  • Relax your arms and elbows by the side of your body and then position the keyboard approximately 8-10 cm from the desk edge so you don't need to overreach.
  • Ensure that the mouse is just beside the keyboard.

  • It is a good habit to alternate the mouse between right and left hand from time to time.

  • Learn keyboard shortcuts to reduce use of the mouse.

  • Ensure that the mouse is the right size.

  • If you have some time, visit a local ergonomics store or a computer store and look out for ergonomics keyboards and ergonomic mouse. They may look weird but after getting used to it, you'll find work less strenuous.

    Ergonomic Computer.

  • Your computer screen should be at least an arm's length. Try to get a bigger screen or increase the default size of fonts.

  • Position source documents in a line between the keyboard and screen on a book lift style copy holder.

  • Some of the material have been researched and compiled from Ergonomic Safety And Well Being UTS university.

    Ergonomic Lighting.

    Ergonomic lighting - before you simply reach for any desk lamp, consider ambient (surrounding) and natural light. If working in the evening, consider having a softer kind of light, but sufficient, instead of one brightly lit lamp.

    Laptop Ergonomics

    Using a laptop? Read here for Laptop Ergonomics.

    Thank you for reading 'Ergonomic Workstations'!

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