Computer Work-stations: Test Your Ergonomic Savvy!

Using this checklist is one way for you to identify and analyze possible hazards in computer work-station tasks. Print this out and then answer 'yes' or 'no' to each item listed. You can determine how "Ergonomic Savvy" you are at the end of the quiz!

Working Conditions

The work-station is designed or arranged for doing Video Display Terminal (monitor) tasks so it allows your . . .

1. Head and neck to be about upright (not bent down/back). (Yes) or (No)
   
   
2. Head, neck and trunk to face forward (not twisted). (Yes) or (No)
   
   
3. Trunk to be about perpendicular to floor (not leaning forward/backward). (Yes) or (No)
   
   
4. Shoulders and upper arms to be about perpendicular to floor (not stretched forward) and relaxed (not elevated). (Yes) or (No)
   
   
5. Upper arms and elbows to be close to body (not extended outward). (Yes) or (No)
   
   
6. Forearms, wrists, and hands to be straight and parallel to floor (not pointing up/down). (Yes) or (No)
   
   
7. Wrists and hands to be straight (not bent up/down or sideways toward little finger). (Yes) or (No)
   
   
8. Thighs to be about parallel to floor and lower legs to be about perpendicular to floor. (Yes) or (No)
   
   
9. Feet to rest flat on floor or be supported by a stable footrest. (Yes) or (No)
   
   
10. Monitor tasks to be organized in a way that allows you to vary monitor tasks with other work activities, or to take micro-breaks or recovery pauses while at the monitor work-station. (Yes) or (No)

Seating

The chair . . .

1. Backrest provides support for your lower back (lumbar area). (Yes) or (No)
   
   
2. Seat width and depth accommodate specific needs (seat pan not too big/small). (Yes) or (No)
   
   
3. Seat front does not press against the back of your knees and lower legs (seat pan not too long). (Yes) or (No)
   
   
4. Seat has cushioning and is rounded/ has "waterfall" front (no sharp edge). (Yes) or (No)
   
   
5. Armrests support both forearms while you perform monitor tasks and does not interfere with movement. (Yes) or (No)

Keyboard/Input Device

The keyboard/input device is designed or arranged for doing monitor tasks so that . . .

1. Keyboard/input device platform(s) is stable and large enough to hold keyboard and input device. (Yes) or (No)
   
   
2. Input device (mouse or trackball) is located right next to keyboard so it can be operated without reaching. (Yes) or (No)
   
   
3. Input device is easy to activate and shape/size fits hand (not too big/small). (Yes) or (No)
   
   
4. Wrists and hands do not rest on sharp or hard edge. (Yes) or (No)

Monitor

The monitor is designed or arranged for tasks so that . . .

1. Top line of screen is at or below eye level so you are able to read it without bending head or neck down/back. (For those of you with bifocals/trifocals, see next item.) (Yes) or (No)
   
   
2. Those of you with bifocals/trifocals are able to read screen without bending head or neck backward. (Yes) or (No)
   
   
3. Monitor distance allows you to read screen without leaning head, neck or trunk forward/backward. (Yes) or (No)
   
   
4. Monitor position is directly in front of you so that you do not have to twist head or neck. (Yes) or (No)
   
   
5. No glare (e.g., from windows, lights) is present on the screen which might cause you to assume an awkward posture to read screen. (Yes) or (No)

Work Area

The work area is designed or arranged for doing monitor tasks so that . . .

1. Thighs have clearance space between chair and monitor table/keyboard platform (thighs not trapped). (Yes) or (No)
   
   
2. Legs and feet have clearance space under monitor table so you are able to get close enough to keyboard/input device. (Yes) or (No)

Accessories

1. Document holder, if provided, is stable and large enough to hold documents that are used. (Yes) or (No)
   
   
2. Document holder, if provided, is placed at about the same height and distance as monitor screen so there is little head movement when you look  from document to screen. (Yes) or (No)
   
   
3. Wrist rest, if provided, is padded and free of sharp and square edges. (Yes) or (No)
   
   
4. Wrist rest, if provided, allows you to keep forearms, wrists and hands straight and parallel to ground when using keyboard/input device. (Yes) or (No)
   
   
5. Telephone can be used with head upright (not bent) and shoulders relaxed (not elevated) if you are doing monitor tasks at the same time. (Yes) or (No)

General Tips

1. Work-station and equipment have sufficient adjustability so that the you are able to be in a safe working posture and to make occasional changes in posture while performing monitor tasks. (Yes) or (No)
   
   
2. VDT Work-station, equipment and accessories are maintained in serviceable condition and function properly. (Yes) or (No)

PASSING SCORE = "YES" answer on all "working postures" items (1-10) and no more than two "NO" answers on remainder of checklist. If you didn't receive a passing score, re-evaluate your work-station!

For more about office ergonomics, please see the following articles:

• Ergonomics: How to Set Up Your Keyboard and Mouse
• Healthy Living Center

Portions of the above information has been provided by the Occupational Safety & Health Administration (http://www.osha.gov/)
Last Editorial Review: 7/6/2004

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