Spending the majority of your day sitting at a desk can take its toll both physically and mentally if your workstation setup is not ergonomic. Poor posture and repetitive motions from an improperly arranged office space can lead to aches, pains, and decreased productivity over time. However, making some small adjustments to optimize ergonomics in your workspace can help you work more comfortably and efficiently. Use this comprehensive office ergonomics checklist to evaluate your desk, chair, equipment, and work habits. With a few minor tweaks, you can relieve physical and visual fatigue for a more enjoyable workday.
| Risk factor | Corrective measure | |
| Is the head turned to either side? | Yes /no | The monitor should be positioned in front of the user. |
| Is the neck tilted to either side for holding the phone between the ear and shoulder? | Yes/no | Hold one hand on the phone Use accessories for hearing,(headphones). |
| Can the chair’s height, back, and seat be adjusted to achieve the posture outlined below? | Yes /no | Arrange an adjustable chair. |
| Do your feet fully supported by the floor when you sit on a chair? | yes/no | Use a footrest.The feet should be fully supported and should be flat on the floor. |
| Does your chair provide enough support to your lower back? | Yes/no | Adjust the chair from the back.Obtain a proper chair with lumbar support. |
| Is your chair seat comfortable, are you able to sit on it without feeling pressure on the back of your knees? | Yes/no | Add back support and adjust the seat. |
| Is your keyboard properly aligned? | Yes/no | Place your keyboard in a flat position directly in front of and aligned with the monitor. |
| Are frequently used accessories within your easy reach? | Yes/no | Arrange your workstation. |
| Is your elbow in a relaxed position at your side and perpendicular to the table? | Yes /no | Keep the keyboard flat in front of the monitor • Re-check chair • Check posture • Check keyboard and mouse height |
| Is the top ⅓ of the monitor at your eye level? | yes/no | Adjust the top of the monitor to reduce neck strain while typing. |
| Is your mouse comfortable and properly aligned? | yes/no | Use a mouse that keeps the finger in a curved and relaxed position. A wrist rest or mouse pad will allow your wrist to rest on a soft surface and it will help to reduce contact pressure. |
| Is your monitor properly aligned? | yes/no | Check that your monitor is placed in front of the keyboard and user. |
| Check out the position of the phone if you are using it for a longer duration. | yes/no | Consider using a headset or your speaker phone. This will help you to avoid awkward postures. |
| Do you have filtered light for glaze reduction or have enough light for reading or writing documents? | yes/no | Obtain a desk lamp. |
| Do you take short breaks from your work? | yes/no | Take small periodic breaks every 30 mins. These should be micro-breaks of 30 to 60 seconds every 30 mins. |
| Do you stretch yourself to relax your body? | yes/no | Do some quick stretches and eye exercises to reduce stress on the body. |
Now that you’ve gone through this comprehensive office ergonomics checklist, identify one or two areas for minor adjustments. Taking steps to optimize comfort and reduce strain can not only alleviate physical issues but increase productivity and focus at work as well. Be sure to periodically re-evaluate your setup as needs change to maintain a healthy workstation environment.
Additional Tips
Beyond assessing your workstation setup, consider these extra tips:
- If pain persists, consult an ergonomics specialist or physical therapist for a comprehensive evaluation.
- Set reminders to do short desk stretches throughout the day to counteract static sitting.
- Try a standing desk or desk converter/platform to alternate between sitting and standing.
- Use an ergonomic mouse/trackball or vertical mouse to minimize arm/wrist bending.
- Apply posture or movement reminder apps to help maintain conscious ergonomic habits.
- Report any OSHA ergonomic concerns like heavy lifting demands to your employer.
- Drink plenty of water to stay hydrated and take breaks to move, stretch, or chat with coworkers.
Prioritizing ergonomics leads to greater overall physical and mental well-being. Taking a multidimensional, proactive approach through this checklist empowers you to optimize your environment for peak health, productivity and career longevity.
To know more about quick exercises and to reduce desk stretch read our article
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