Self Assessment – Free Version

This Self-Evaluation tool is designed to assist you with setting up your computer workstation. It assumes you have been introduced to general ergonomics guidelines. If ergonomics is new to you, read the in-depth OSHA Ergonomics Risk Factors and Guidelines before beginning your evaluation.

You will be taken through 7 sections. Each section will provide tips to assist you in making adjustments. As you read through each section, it is important to make any possible adjustments before selecting your answers.

If you work on your computer for an extended period of time, it is best to work at a desk that is designed or retrofitted to accommodate computer tasking. This includes your employer’s office, a hoteling desk, or a home office as ergonomics principles are the same no matter where you work.

For this section, start by moving your chair away from your workstation so you have adequate space to make adjustments. Sit in your chair with your hips fully back so your back is supported against the backrest. Adjust the seat height and angle so your hips are about the same height as your knees and your feet are firmly resting on the floor or a footrest; your heels and toes should be fully supported. Adjust the seat depth (slide the seat forward or back) so the front of the chair does not touch the backs of your knees. Ideally, your seat should be cushioned with a rounded front edge (no sharp edges) and you should have a small gap (2” - 4”) between the front of the chair and the backs of your knees. Your thighs should be fully supported and approximately parallel to the floor or angled slightly downward.

Clasp your hands and place them in your lap. Your elbows should be hanging naturally at your sides. From this position, unclasp your hands and turn your palms toward the floor. Your elbows should remain at your sides. Next, slightly raise your hands and move the chair closer to the workstation so your bellybutton is close to the front of the desk. Once adjusted, you should be able to type and use the mouse without: drawing your elbows away from your body (by keeping your upper arms in alignment with your torso), moving your shoulders or leaning your torso.

Whether you use one or more monitors, adjust the height and distance to ensure on-screen material can be viewed at, or slightly below, eye-level without leaning or tilting your head. You should never look up to read material on your screen.

Workstation equipment should be well maintained and arranged to allow you to maintain recommended postures. Proper placement and task orientation will help you maintain a healthy working environment. Where possible, tasks should be organized to allow regular postural changes. For example, print documents on a network printer away from your desk to incorporate a brief walk. When repetitive typing or mousing is required, remove your hands from the devices during brief periods of inactivity. Rest your hands in your lap during these natural micro-breaks.

Primary Reaching Zone:
Arrange primary equipment and desktop items into the primary reach zone (within one forearm's distance) so your elbows remain at your sides with your head balanced comfortably over your shoulders and hips when accessing these items. Note: you should be able to maintain these postures when performing concurrent tasks such as talking on the phone while using the computer. Keyboard, mouse, document holder, phone, pens and paper are typical primary items.

Secondary Reaching Zone:
Arrange secondary equipment and desktop items just outside the primary reach zone. This zone should be used for items accessed occasionally throughout the day. Reference books, stapler and hole-punch are typical secondary items.

Tertiary Reaching Zone:
Remaining items should be placed outside the primary and secondary reach zones. This zone should be used for items accessed once or twice throughout the day. Personal items or any items seldom used throughout the day are typical tertiary items.

If you use a desk phone during your workday, be sure to only hold the handset during brief conversations. You should never cradle the handset between your ear and shoulder. If you need your 'hands-free', use speakerphone or a proper headset.

Thank you for completing our free on-line tool; we hope you have found it helpful. If you need further assistance, please contact your supervisor, local Human Resources representative or local Facilities team.