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Workplace Ergonomics Assessment

Easy 16 items · 20 min
testuser's avatar
testuser Published 1 month ago
Health

A quick, practical workplace ergonomics assessment to optimize your desk setup and reduce discomfort. Ideal for office and remote workers who want to prevent strain and improve posture during the workday.

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  1. Adjust chair height so feet sit flat and knees are about hip level — Feet flat on floor; thighs roughly parallel to floor. Use a footrest if needed.
  2. Set lumbar support to fit the lower curve of your spine — Move the lumbar pad up/down until it supports the small of your back.
  3. Position monitor at arm's length and set the top at eye level — Keep the screen center 20–30 inches away; top third of screen at eye height.
  4. Align keyboard so wrists are straight and forearms are parallel to the floor — Keyboard centered to your body; wrist rests optional for short breaks.
  5. Place mouse close to the keyboard and use a light grip — Keep the mouse within easy reach to avoid overreaching and wrist torque.
  6. Use a document holder next to the monitor at the same height — Position papers vertically beside the screen to reduce neck rotation.
  7. Reduce glare by closing blinds, adjusting monitor tilt, or repositioning the screen — Angle monitor to avoid direct light; use an anti-glare screen if needed.
  8. Follow the 20-20-20 rule every 20 minutes — Look at something ~20 feet away for 20 seconds to reduce eye strain.
  9. Schedule movement breaks to stand or walk for 2–3 minutes every 30–60 minutes — Set a timer or calendar reminder to interrupt long sitting periods.
  10. Check ambient lighting and adjust screen brightness and contrast — Match monitor brightness to room lighting to reduce eye fatigue.
  11. Keep frequently used items within easy arm's reach — Place phone, notepad, and other tools so you don't twist or overreach.
  12. Tuck cables and clear under-desk obstacles to allow free leg movement — Remove boxes and clutter; secure cables to avoid tripping or entanglement.
  13. Use a headset or speakerphone for calls to avoid cradling the phone — Prefer hands-free options to keep neck and shoulders relaxed.
  14. Perform a quick posture check — Do a short self-check to confirm neutral alignment and chair contact.
  15. Sit with hips back against the chair and maintain a slight recline if comfortable — Ensure full back contact with the chair to use its support.
  16. Keep ears aligned over shoulders and relax your shoulders down — Avoid forward head or rounded shoulders; reset posture every hour.
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