Office Ergonomics Checklist

Physical Checklist Posture- Activity- Exercise

• Maintain proper posture, paying careful attention to, positioning of head neck/spine arms/wrists, hips/thighs and feet.
• Alternate between different postures on a regular basis.
• When keyboarding use minimum force while striking the keys.
• Keep a neutral wrist 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.
• Give eyes a break by closing them momentarily, gazing at a distant object and blinking frequently.
• Proper exercises are a complement to a complete office ergonomics program. Consult with a health care professional to select appropriate exercises.

Environmental checklist Lighting - Air Noise

• Maintain appropriate light levels for specific tasks. More illumination may be 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.
• 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 noise and try headphones ear plugs, soft music or a quiet fall to reduce or mask tile noise.
  

Psycho social Checklist Work Style - Organization - Breaks

• Reduce stress by planning ahead and setting realistic expectations for what you can accomplish during the work day.
• 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 other tasks like phone calls, filing, copying and meetings.
• Organize equipment, supplies and furniture in the most efficient arrangement for daily tasks.
• Enhance privacy by using 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 which work for you at the office and at 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.