ERGONOMIC ASSESSMENT CHECKLIST
POSTURE:
POINTS TO REMEMBER:
1. Feet flat on the floor
2. Back of knees should be higher than seat
3. Backrest should be firmly supporting lower back
4. Shoulders should be relaxed and the body upright
5. Viewing distance 450mm – 500mm. Line of sight approx. 20 degrees down from the horizontal.
6. Wrists and forearms horizontal.
Source: Victorian WorkCover Authority, “Officewise: A Guide to Health & Safety in the Office”,
September, 1997, p.42.
ERGONOMIC ASSESSMENT CHECKLIST
DESKTOP:
POINTS TO REMEMBER:
Reach Capacity:
The desktop can be broken into three sectors according to the capacity of the seated individual to reach
each sector.
The Optimum Reach Sector is where the hands operate for most of the time. Equipment is usually
brought in and out of this area as different tasks are performed, e.g. when a keying task is finished, the
keyboard is moved to one side to make room for a writing activity, or the chair is moved to a different
part of the desk so the hands can function close to the body.
The Maximum Reach Sector involves an area that extends beyond optimum reach where, using
shoulder and arm, the user can reach with comfort. This sector should be where the hands retrieve and
deposit equipment on an intermittent basis.
The Outer Reach Sector involves extended reach where bending forward and even rising from the
chair gains extra distance to reach an item. This is usually only suitable for occasional reaches.
Where possible, layout should be reorganised to bring frequently used objects and nearby objects
closer to the user. Alternatively, work can be relocated altogether to another desk or bench for better
access.
Source: Victorian WorkCover Authority, “Officewise: A Guide to Health & Safety in the Office”,
September, 1997, p.45 - 46.
ERGONOMIC ASSESSMENT CHECKLIST
Use this checklist to assess your computer workstation. It assists you in identifying office workplace
factors that can cause or contribute to health problems such as aches and pains, tiredness and
eyestrain. Advice on adjustments to your workstation and work practices are provided.
These guidelines and adjustments can also be applied to your home computer workstation.
PART 1
BODY PART
GUIDELINE
DO YOU
MEET THE
GUIDELINE?
IF YOU DO NOT MEET THE
GUIDELINE, TRY THE
FOLLOWING ADJUSTMENTS:
DO YOU MEET
THE GUIDELINE
AFTER
MAKING
ADJUSTMENTS?
YES/NO
Mark YES or NO
Eyes look slightly downwards at
monitor screen.
1. Raise or lower monitor as
needed.
1. Neck should be vertical or
slightly bent forwards.
2. Neck should not be rotated.
1. Raise or lower monitor as
needed.
2. Use a document holder
3. Place monitor and
documents directly in front of
you.
4. Place monitor at arm’s
distance but bring closer to
meet individual visual needs
as necessary.
Upper arms should be hanging
vertically at sides.
(Alternatively rest forearms fully
on desk, move keyboard away
from body and lower chair.)
1. Bring keyboard closer to
body.
2. Don’t put documents in
front of keyboard.
3. Place mouse next to and
as close as possible to
keyboard.
4. Make sure legs fit under
desk comfortably.
Elbow angle should be between
70º -135º.
1. Raise or lower chair.
Wrists
1. Wrists should be straight during
keying.
2. Wrists should not rest on hard
desk top or sharp edge of desk
during keying.
1. Raise chair.
2. Change angle of keyboard.
3. Change keying technique
so wrists are not supported
during keying.
4. Use a keyboard wrist rest
to avoid contact stress during
pauses.
Back
Backrest should fit comfortably in
low back area.
1. Move backrest vertically or
horizontally to achieve low
back support.
Trunk-thigh angle should be
approx 90º.
1. Raise or lower chair.
2. Have desk raised.
3. Use a footrest.
Knee angle should be at least
90º.
1. Clear away stored items
from under desk.
2. Use a footrest.
Feet should be firmly supported.
1. Raise or lower chair.
2. Use a footrest.
Eyes
Neck
Upper
arms
Elbows
Trunk-thigh
angle
Knee angle
Feet
ERGONOMIC ASSESSMENT CHECKLIST
PART 2
MONITOR
FEATURE
GUIDELINE
DO YOU
MEET THE
GUIDELINE?
IF YOU DO NOT MEET THE
GUIDELINE, TRY THE
FOLLOWING ADJUSTMENTS:
DO YOU MEET
THE GUIDELINE
AFTER
MAKING
ADJUSTMENTS?
YES/NO
Mark YES or NO
Glare or
reflection
No noticeable glare or refection
on screen.
1. Position screen side-on to
window.
2. Adjust blinds, curtains.
3. Adjust brightness/contrast
of screen.
4. Clean screen regularly.
5. Use a screen filter.
Flicker
No noticeable flicker.
Seek technical advice.
Character
size
Easy to read.
1. Move monitor closer.
2. See if software allows size
increase.
PART 3
TASKS
GUIDELINE
DO YOU
MEET THE
GUIDELINE?
IF YOU DO NOT MEET THE
GUIDELINE, TRY THE
FOLLOWING ADJUSTMENTS:
DO YOU MEET
THE GUIDELINE
AFTER
MAKING
ADJUSTMENTS?
YES/NO
Mark YES or NO
Time at
work
station
Visual
fatigue
(eye-strain)
Avoid more than 1 hour
continuous sitting.
1. Take a break at least every
hour.
2. Stand up during long
phone calls.
3. Place printer out of reach.
4. Go for a walk at lunchtime.
5. Do stretching exercises.
Avoid more than 1 hour
continuous screen use.
1. Take a break at least every
hour.
2. Look away from your
screen every 10 minutes.
3. Go for a walk at lunchtime.
4. Pin a poster on a nearby
wall for something to look at.
If you still have a NO in the final column consult with your Manager, OHS Representative or the OHS
Coordinator regarding the next step.