2. 4 Ergonomic Checklist For Office Workers
ERGONOMIC CHECKLIST
FOR OFFICE WORKERS
Ergonomics is the science of designing and arranging things so they can be used safely and
effectively. Organising your office workspace according to ergonomic principles will not only increase
your productivity, but will also reduce the likelihood that you will suffer injury at work.
It may take some time and experimentation to determine the best way to set up your workstation.
It can be helpful to have someone else observe you sitting at your workstation to ensure that you
achieve optimal seating position. While the nature of much office work is repetitive, varying your
position and your tasks throughout the day whenever possible will reduce the stress on your body and
help you to maintain your focus. Avoid twisting and stretching beyond your comfortable range. Be
sure to listen to any warning signs your body may give that indicate that you are operating outside of
the optimal range of movement.
If you spend a lot of time using a computer it is particularly important that you take frequent small
breaks from the screen and keyboard, to rest your eyes and relax your arms. As a guide, you should
aim to spend five minutes every hour on other tasks and to take time out from typing for between five
and ten seconds every five to ten minutes. It is also important that you take time out for scheduled
meal and rest breaks, preferably away from your desk.
CHAIR
Ensure that you take advantage of the full range of adjustments available in your office chair. For
each adjustment you may need to try several positions to find the one that is most comfortable and
supportive.
SEAT
Height
and knees are approximately level. The seat pan should support your legs without putting undue
pressure under your thighs. If your desk is too high with the chair in this position, raise the seat
height and use a footstool to elevate your feet and achieve a horizontal position for your upper legs.
Tilt
until you obtain the most comfortable position.
BACK SUPPORT
Height
of a healthy spine. Placing the lumbar support too low will prevent you from positioning your
buttocks towards the back of the seat. You may need to try several different height settings to find
the one that is most comfortable and supportive.
Forwards/Backwards Position
feel like you’re being pushed out of your seat it needs to be adjusted further back.
front of the seat pan and the back of your knees.
3. 5Ergonomic Checklist For Office Workers
ARM RESTS
from your desk than is ideal and may prevent your arms from moving freely. Many armrests can be
readily removed and this preferable to having them impede your movement or having your arms
pressing down on them when you are typing.
DESK
height of your elbows when your shoulders are relaxed and your elbows bent at 90 degrees.
if it accommodates both the mouse and keyboard. Otherwise, leave it at the same height as the rest
of the desk and adjust your chair height instead.
CPUs, mobile drawer units, rubbish bins and other items to achieve this.
Same distance between screen,
Workstation Setup
keyboard & document holder
Optimal viewing angle is 38°
Screen position
Document holder
Keyboard flat, wrists neutral
Sufficient clearance under desk
3-4 finger distance between knee & seat
Footrest maybe required
Adequate clearance from wall
Swivel chair with stable base
Height adjustable seat
Adjustable backrest to
Elbows slightly above
the desktop
support the lumbar
if desk is not adjustable
90°
below horizontal
4. 6 Ergonomic Checklist For Office Workers
COMPUTER SET UP
Once you have positioned your desk and chair comfortably, set up your computer for ease of use.
KEYBOARD
people this will be the flat position.
the desk while typing.
MOUSE
for reducing shoulder strain if you use a mouse frequently.
MONITOR
the screen. When you are seated the top of the screen should be in or slightly below your line of
sight.
read the screen without moving your head unduly.
that is closest to the centre of your range of vision.
5. 7Ergonomic Checklist For Office Workers
DESKTOP
Ensure that the items you use most regularly are placed readily within your reach, so that you do not
have to stretch for them.
DOCUMENT HOLDER
document holder to keep them at eye level.
and should be placed between the keyboard and the monitor.
lightweight source material. Adjust the position of the document holder so that your source material
is at the same height as your computer monitor and as close to it as possible.
TELEPHONE
Otherwise, place the phone on the side that it feels most comfortable.
rather than clamping the handset between your chin and shoulder.
25cm
50cm
Non-working Area
Occasional Work
Usual Work
100cm
160 cm
6. 8 Ergonomic Checklist For Office Workers
PAPERWORK TRAYS
do not have to twist or stretch to reach them.
STATIONERY
REFERENCE MATERIALS AND FILE FOLDERS
and stand up to lift them on to your desk. To reduce the risk of injury, avoid reaching for heavy or
awkward objects from a seated position.
