Office Ergonomics Checklist
Office Ergonomics Checklist
1. Posture/Activity/Exercise
Maintain proper posture, paying careful attention to positioning of head, neck/spine, arms/wrists, hips/thighs, and feet. Basically, ensure the small of your back is supported, your shoulders relaxed (not slumped, not elevated), and that there is no pressure under your thighs.
Alternate between different postures on a regular basis.
When keyboarding, use minimum force while striking the keys.
Keep a neutral position, where the forearms, wrists, and hands are in a straight line.
Avoid awkward reaching for work tools such as telephone, mouse, and reference materials.
Avoid resting elbows, forearms or wrists on hard surfaces or sharp edges.
Take frequent mini-breaks throughout the day to give muscles and joints a chance to rest and recover.
Alternate between work activities which use different muscle groups to avoid overuse.
Rest eyes by closing them momentarily, gazing at a distant object, and blinking frequently.
Proper exercises are a complement to a complete office ergonomics program. Consider using a consultant to select appropriate exercises.
2. Lighting/Air/Noise
Maintain appropriate light levels for specific tasks. More illumination is usually needed to read a document than a computer screen.
Reduce or eliminate glare by using window shades, diffusers on overhead lighting, and anti-glare filters for computers.
Adjust the contrast and brightness on your computer screen to a comfortable level.
Get a regular eye exam and if necessary, wear corrective lenses. Tell your eye specialist how often you use the computer.
Clean the computer screen and other surfaces regularly.
Reduce the number of dust collecting items like papers and files on your desk.
If needed, use a portable air cleaner to reduce airborne particles like dust, pollen, and mold.
Maintain a comfortable temperature by using layers of clothing or a portable fan or heater.
Be considerate to others working in the area and conduct meetings and conversations in appropriate areas.
Position fabric partitions to reduce noise from conversations, foot traffic, and equipment like copiers and printers.
Identify distracting noises and try headphones, ear plugs, soft music, or a quiet fan to reduce or mask the noise.
3. Work Style/Organization/Breaks
Reduce stress by planning ahead and setting realistic expectations for what you can accomplish during the workday.
Organize your workload to help even out busy and slow times, to avoid feeling "swamped."
Vary tasks to make the day more interesting. For example, deliver a message in person instead of phoning.
Avoid long periods of repetitive activity. For example, alternate computer work with tasks like phone calls, filing, copying, and meetings.
Organize equipment, supplies, and furniture in the most efficient arrangement for daily tasks.
Enhance privacy with office partitions and privacy filters for computer screens or documents.
Acknowledge ideas and accomplishments of co-workers on a regular basis.
Develop stress reduction and relaxation techniques that work for you at work and home.
Personalize your office with a few favorite items, like artwork, photos, and plants.
Take mini-breaks that re-energize, invigorate, and refresh.
Follow these same ergonomic guidelines at home, in meetings, and while traveling.
[For more information, contact Mark Dohrmann, Mark Dohrmann and Partners, consulting ergonomists and engineers, P.O. Box 220, Essendon, VIC 3040 Australia. Telephone: 03 9376 1844.]
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