Workstation Ergonomics Checklist

(Content for this article is from the Workplace Safety & Prevention Services document posted on SharePoint.)

Computer Workstation

• Is your chair in good condition and adjusted to the appropriate height?

For example, are your thighs parallel or knees slightly lower than your hips?

• Do you know how to adjust your chair for maximum comfort?

Reference: Computer ergonomics (ontario.ca)

• Is the small of your back adequately supported by a backrest?

• Are your feet on the floor or fully supported by a footrest?

• Do you have sufficient leg room at your desk?

Reference: Ergonomics of sitting (cornell.edu)

• Does the placement of your monitor and keyboard allow for a comfortable position?

For example, is your head looking forward, not turned to one side?

• Is it easy to read the text on your screen?

Reference: Use a readable font that’s at least 16 pixels. (Health Literacy Online, health.gov)

• Is your computer screen free from noticeable glare at all times of the day?

Reference: CCOHS: Lighting Ergonomics - Survey and Solutions

• Is the height of your monitor adjusted properly for a comfortable head and neck posture? (For example, top of your screen at eye level - lower for bifocal or trifocal users.)

• If needed, do you have a document holder available to avoid awkward postures?

Reference: CCOHS: Work-related Musculoskeletal Disorders (WMSDs) - Risk Factors

• Is there space to rest your arms when not keyboarding?

• When keying or using the mouse, are your elbows close to the body and your forearms close to parallel to with the floor?

• Are your wrists fairly straight when keying?

• Are frequently used items (for example, your telephone) positioned within easy reach of your normal working position, and is desk space adequate for the work?

Reference: CCOHS: Office Ergonomics - Space Requirements for Office Work

• If you need to connect and disconnect a laptop, are you able to do so without bending or crawling under your desk each time?

Reference: CCOHS: Confined Space - Introduction

Workplace Environment

• Are temperature, noise, ventilation, and lighting levels adequate for maintaining your normal job performance?

Reference: CCOHS: Temperature Conditions - Legislation

• Is the work area free from all slip, trip, and fall hazards?

For example:

• Ice and snow are cleared from walkways

• All interior and exterior stairs with four or more steps equipped with a handrail

• File cabinets are arranged so that drawers and doors do not open into walkways

• Phone lines, electrical cords, and extension wires are secured

Reference: CCOHS: Prevention of Slips, Trips, and Falls

• Is material stored in file cabinets or shelves properly to avoid overloading and tipping?

Reference: CCOHS: MMH - Layouts for Storage

• Is the work area free from all electrical and fire hazards?

For example, frayed wires and excessive amounts of combustibles.

Reference: CCOHS: Electrical Safety - Basic Information

• Is the work area equipped with appropriate emergency systems?

For example:

• Functioning smoke detectors and carbon monoxide detectors are installed

• A working fire extinguisher and first aid kit are nearby

Reference: CCOHS: Emergency Planning

Healthy Work Practices

• Do you take hourly breaks from your workstation to stretch and move about?

Reference: CCOHS: Office Ergonomics - Stretching - At the Workstation

• Do you stop at appropriate times to eat during the workday?

Reference: CCOHS: Healthy Eating at Work

• Do you ensure that you have daily contact with clients, co-workers, or your manager by phone or in person?

Reference: Working From Home Has Taught Us the Importance of Casual Office Interactions (forbes.com)

• Do you regulate the hours you work so that you allow for adequate time off daily, for family and / or personal recreation?

Reference: Hours of Work - Your guide to the Employment Standards Act (ontario.ca.)

• Do you engage in a daily stop work ritual, such as turning off your computer and turning off your area light?

Reference: 20-20-20 Rule - Canadian Association of Optometrists

• Do you keep your doors and windows closed and secured to prevent break-ins, theft, and other forms of violence?

Reference: CCOHS: Violence and Harassment in the Workplace

Other Resources

Office Ergonomics Handbook, Fifth Edition, May 2008 - Occupational Health Clinics for Ontario Workers (Posted on SharePoint)