Ergonomics


ERGONOMIC CHECKLIST

SYMPTOM CHECKLIST 1. While working at your computer/desk, do you have any back/ shoulders/neck pain? YES / NO 2. While typing, do you have any pain in forearms/wrists/hands? YES / NO 3. While sitting for a long period of time, do you have any legs/feet pain? YES / NO 4. Do you have symptoms of eye strain, burning sensation in the eyes, blurred vision, irritated eyes, or headache? YES / NO 5. Is the lighting in your work area comfortable? YES / NO 6. Is the air quality comfortable? YES / NO 7. Do you take task breaks? YES / NO 8. Do you perform stretching exercises? YES / NO If you answered yes to any of the above questions, please continue with the checklist. HEAD/NECK 1. Is your head facing straight and eyes looking forward at your work or are you having to turn your head frequently or for long periods to do your work? YES / NO Your head should be straight and your eyes looking forward. 2. Is the person able to work with comfortable arm positions, or approximately neutral shoulder positions (upper arms tucked close to the body and hanging relaxed, not abducted out to the side, extended forwards or backwards, raised up, or hunched)? YES / NO The answer should be yes. 3. Are you able to reach the objects at your workstation (mouse, phone) without reaching, especially where the reaching is held for long durations, is repetitive or requires trunk/torso deviations? YES / NO Keep objects you use frequently within easy reach (about 12 inches). EYES/OFFICE LIGHTING 1. Is the top/middle of your monitor screen at eye level? YES / NO The monitor should be at a height that does not make you tilt your head up or down. You should be able to adjust the height, fore/aft distance, tilt and rotation of the monitor. 2. Is your monitor directly in front of you (not off to one side)? YES / NO Your monitor should be directly in front of you so you do not have to twist your body or turn/tilt your head. It should be as far away as can be clearly read. 3. Do you use a document holder? YES / NO The height, distance and angle of the holder should be adjustable. 4. Do you have glare on your screen? YES / NO Reduce light from outside or overhead; indirect light rather than overhead fluorescent bulbs is better. Louvers or diffusers on overhead lights can be a big help. An anti-glare screen for the monitor helps as well. A matte finish on your work surface can help prevent glare. Windows should ideally be at right angles to your monitor. 5. Do windows have curtains, drapes or blinds to block light where glare from that source is a problem? YES / NO Being able to adjust the outside light levels is a must. 6. Do you wear bifocals? YES / NO If you wear bifocals, you may need to lower your monitor. Monitor platforms may be used to adjust screen height. 7. Do you wear contacts? YES / NO Use rewetting drops while you are working at the computer. 8. Do you include stretching and eye exercises during your work day? YES / NO

Use the "20/20 rule" --- every twenty minutes, look twenty feet away for twenty seconds. Move head and body periodically for comfort. FOREARMS/WRISTS/HANDS 1. Does your chair have arm rests? YES / NO Arm rests, when used, should comfortably support upper body and neck muscles but should not interfere with arm motions. Padding, height and lateral position adjustments are helpful. 2. Do you have a wrist rest? YES / NO A padded wrist rest may help support the wrists/palms during rest periods. 3. Are your elbows bent at a 90 degree angle? Angle so your forearms are about parallel with the floor? YES / NO You should be able to sit up straight, with your shoulders relaxed, elbows at about 90 degrees and forearms about parallel with the floor 4. Is your desk height comfortable? YES / NO Desk height should be 29" - 30" (keyboard tray should be about 3" lower). 5. Is your keyboard at a comfortable height and angle? YES / NO Hands should be in a straight line with the forearms, wrist and hands not flexed down towards the palm and not extended up, nor bent towards the little finger, nor bent towards the thumb. 6. Is the shape and button activation of the mouse comfortable and easy to operate for the person? YES / NO 7. Is your mouse placed next to the keyboard? YES / NO

You should be able to reach and operate the mouse without extended, long duration, or repetitive reaching and with the shoulders, arms and wrists in a neutral posture. Keep the mouse as close as possible to you. LEGS/FEET 1. Are your feet flat on the floor? YES / NO Your feet should comfortably rest flat on the floor. 2. Do you have a foot rest? YES / NO A foot rest may help increase circulation in legs, relieve stress on back and keep legs at a comfortable angle. A height and tilt adjustment is recommended. 3. Are your thighs parallel to the floor? YES / NO Most people find keeping the knees level to or slightly higher than your hips comfortable. For some people; however, the opposite is true. Try both and see which works best. 4. Are you free of uncomfortable pressure points or obstructions in the lower extremities? YES / NO You should have 2" of space between the front edge of chair to back of knees. FATIGUE CONTROL 1. Are you allowed to take rest pauses or breaks from tasks that require long duration or repetitive postures, forces, keying or mousing activities? YES / NO 2. Is there job rotation or substitution of tasks that require a different type of activity where posture, force, and repetition hazards have not been addressed by design? YES / NO ENVIRONMENT Temperature 1. Are you comfortable with the ambient temperatures? YES / NO Keep a sweater handy if the temperature is too cool. 2. Are you comfortable with the temperatures of any equipment or surfaces s/he must contact? YES / NO Vibration 1. Do you experience any uncomfortable building/equipment vibration (e.g. from mechanical systems, outside traffic)? YES / NO Vibration of any time can cause significant discomfort over time. 2. Do you experience any uncomfortable keyboard vibration (e.g. wobble from an unstable keyboard tray)? YES / NO Any keyboard wobble must be removed. Noise 1. Are sound levels at comfortable levels, allowing conversation and other communications without significant effort? YES / NO 2. Does the person experience any uncomfortable equipment noise sources (e.g. printer noise)? YES / NO Ventilation 1. Is air circulation sufficient? YES / NO 2. Is the air quality comfortable? YES / NO Adjust air vents. Reduce sunlight by pulling shades/blinds down. Make sure air filters are cleaned regularly. 3. Is the air too dry or too humid? YES / NO Drink plenty of water throughout the day. Electrostatic Electricity 1. Do you frequently experience static electricity shocks? YES / NO Psycho-Social Issues 1. Do you have some involvement and control over the work process? YES / NO 2. Is there good communication between the person and supervisors? YES / NO 3. Have you been adequately trained? YES / NO 4. Is the software "user-friendly"? YES / NO WORKSTATION AND ENVIRONMENT DESIGN FEATURES 1. Are your hips and back resting comfortably against the back of the chair? YES / NO Your ears/shoulders/hips should be in a vertical line. 2. Is the seat surface height adjustable, so you are able to set it at an individually comfortable height in relation to the required work activities? YES / NO Sitting up straight is a must! 3. Is the seat surface of appropriate size, such that it is deep and wide enough to comfortably accommodate the specific person? YES / NO 4. Is the seat slope adjustable, so you are able to achieve a comfortable angle, either forward or rearward sloping? YES / NO 5. Is it comfortable and is the front well rounded ("waterfall" front edge), so you do not experience excess pressure on the under side of the leg due to the forward edge? YES / NO 6. Overall, is the seat comfortable? YES / NO Seat Backrest 1. Can you easily adjust its height to provide mid lumbar support (lower back region)? YES / NO 2. Can you easily adjust its angle relative to the seat surface? YES / NO 3. Can you easily adjust it to alter the depth of the seat? YES / NO 4. Overall, is it comfortable to the person that is required to use it? YES / NO Worksurface 1. With the lower limbs in comfortable positions and feet on the floor, can the person achieve a comfortable worksurface height? YES / NO 2. Is the width of the worksurface appropriate, such that all required task accessories and duties can be located within comfortable reach and viewing distance? YES / NO 3. Is the depth of the worksurface appropriate, such that the computer, and keyboard if necessary, can be placed directly forward of the person with the work orientation parallel to the plane of the upper body? YES / NO 4. Is the area under the desk large enough to accommodate the legs and any accessories, such as footrests and arm rests? YES / NO

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