Self Assessment – Free Version Self Evaluation from Ergo-Assessment.com 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.Date* MM slash DD slash YYYY Name* First Last Email* Self-EvaluationYou 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.SECTION 1 | Workstation DesignIf 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. Workstation Design:*Is your desk designed or arranged for computer work? Yes, my workspace is designed to accommodate computer work No, my workspace is not designed for computer work Further down in this self-assessment you will find suggestions specific to chair adjustments and keyboard/mouse positioning which may make the workstation more comfortable. If you are in a temporary location, consider retrofitting the desk using makeshift alterations to fit your needs. If this is a permanent desk, solutions may be available to you through your supervisor, Human Resources representative, or Facilities team.SECTION 2 | ChairFor 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.Thighs* After making the recommended adjustments, are your thighs properly positioned and supported? Yes, my thighs are properly positioned and supported No, the chair touches, or is too close to, the backs of my knees No, I have more than 4" of space between my knees and the front edge of the chair No, my knees are not at or slightly below hip height If your seat touches the backs of your knees, your seat pan is too deep. Look for an adjustment lever under the chair which allows movement of the seat forward or back, this is often called a seat slider or seat depth adjustment. If you find this, adjust the seat position to accommodate the recommended thigh support. If the seat is not adjustable, you may benefit from a back cushion to push you slightly forward in the chair. Be sure to use a cushion that pushes you forward only far enough to gain a small gap; the gap should not be larger than 4” between the backs of your knees and the font edge of the chair when you’re seated fully back. If you are not able to make these adjustments, talk to your supervisor, Human Resources, or Facilities team to determine options.If there is more than a 4” gap between the front of the seat and the backs of your knees, your seat pan is too shallow. If you are using a back cushion, consider replacing it with a thinner cushion, or removing it entirely, so it does not push you so far forward on the seat. Look for an adjustment lever under the chair which allows movement of the seat forward or back, this is often called a seat slider or seat depth adjustment. If you find this, adjust the seat position to accommodate the recommended thigh support. If you are not able to position the seat to accommodate recommended support, talk to your supervisor, Human Resources, or Facilities team to determine options. If your thighs are not properly positioned, try adjusting the seat height to bring your hips to, or slightly above, your knees. Angling your thighs slightly downward is acceptable so long as you do not compromise foot support; your feet should remain firmly on the floor or footrest after adjustment. If seat does not hold in position at the desired height, it may mean that your chair cylinder is faulty and should be replaced. If you are not able to adjust the chair to meet your needs, talk to your supervisor, Human Resources representative, or Facilities team to determine options.Seat*Is your seat cushioned with a rounded front edge? Yes, my seat cushioning is intact and the front edge is rounded No, my seat is not cushioned and (or) the front edge is hard or sharp If your chair is not cushioned or your seat has hard or sharp edges, talk to your supervisor, Human Resources representative, or Facilities team to determine options.Head Position*Next, adjust the tilt, or angle, of the backrest so your head is comfortably balanced over your shoulders and hips. Your torso should not be pitched forward. A slight recline is acceptable as long as your head remains comfortably balanced. After adjusting the backrest, is your head balanced over your shoulders and hips? Yes, my head is balanced over my shoulders and hips No, my head is not balanced If your head is pitched forward, try slightly increasing the backward tilt of the backrest. If your head is behind your hips, try slightly decreasing the backward tilt of your backrest. If your chair does not include this adjustment, or you are not able to properly balance your head using these techniques, contact your supervisor, Human Resources representative or Facilities team for assistance.Back Support*Make sure your hips are fully back into your chair. Adjust the height of the backrest so the contouring of the chair supports the natural contouring of your spine. Note: you may need to make a slight tilt adjustment after adjusting the backrest to ensure your head remains balanced over your hips. After adjusting the backrest height, is your back supported? Yes, my back is adequately supported No, my back is not adequately supported If your back is not properly supported, the backrest may include an integrated lumbar adjustment where this area of the chair can be inflated or tightened to increase low back support and/or the backrest itself may raise or lower to allow the curvature to be positioned to match your lumbar height. If these aren’t available or prove insufficient, adding a back cushion may be an alternative. Many backrests are ‘arched’ or angle back at the area behind your shoulder blades. If you prefer a fully upright position, try adding a small back cushion to the upper part of the backrest to fill this gap. If the backrest does not match the natural contouring of your spine, you may benefit from a supplemental back cushion or an alternative chair. Talk with your supervisor, Human Resources representative, or Facilities team to determine options.Arms/Armrests*If you use armrests, be sure your armrests provide support without interfering with your shoulder positioning; armrests should not interfere with movement of any kind. Whether or not you use armrests, your elbows should be resting naturally at your sides with your shoulders relaxed and down and forearms parallel to the floor. Your elbows should not flare away from your body. Are your shoulders relaxed with your elbows resting naturally at your sides? Yes, my shoulders are relaxed with my elbows naturally at my sides No, my shoulders are shrugged No, my elbows are away from my body No, my shoulders are shrugged & my elbows are away from my body If your shoulders are shrugged, try lowering the armrests. Sometimes armrest height is mistakenly determined by the location of the keyboard and mouse. Instead, make sure your keyboard and mouse are positioned at elbow or belly button height and adjust the armrests accordingly. If your armrests interfere with the recommended posture, or if they interfere with access to the desk surface, consider removing the armrests entirely. If you feel you need arm or shoulder support and are unable to adjust the armrests to fit your needs, contact your supervisor, Human Resources representative or Facilities to determine alternative options.If your elbows are away from your body, check to see if your armrests have a width adjustment. This mechanism is sometimes found on the underside of the chair or armrest brackets. If this adjustment is available, try sliding the armrests closer to ensure your elbows remain close to your sides. If your armrests interfere with the recommended posture, or if they interfere with access to the desk surface, consider removing the armrests entirely. If you feel you need arm or shoulder support and are unable to adjust the armrests to fit your needs, contact your supervisor, Human Resources representative or Facilities to determine alternative options.If your shoulders are shrugged, try lowering the armrests. Sometimes armrest height is mistakenly determined by the location of the keyboard and mouse. Instead, make sure your keyboard and mouse are positioned at elbow or belly button height and adjust the armrests accordingly. If your elbows are away from your body, check to see if your armrests have a width adjustment. This mechanism is sometimes found on the underside of the chair or armrest brackets. If this adjustment is available, try sliding the armrests closer to ensure your elbows remain close to your sides. If your armrests interfere with the recommended posture, or if they interfere with access to the desk surface, consider removing the armrests entirely. If you feel you need arm or shoulder support and are unable to adjust the armrests to fit your needs, contact your supervisor, Human Resources representative or Facilities to determine alternative options.Feet*Once you have finished adjusting the components of your chair, move your chair back into your workstation so you are centered in front of your keyboard. Adjust the desk or chair so the keyboard and mouse are about elbow or bellybutton height (use a footrest if you raised the chair). Your feet and legs should have adequate room with no obstructions or cords interfering with regular movement. Now that you are sitting at your workstation, are your feet fully supported? Yes, my feet are fully supported No, my feet are not fully supported If your feet are dangling, you may benefit from a footrest. If your knees are higher than your hips, you may benefit from raising your chair or using your existing footrest as an ottoman by extending your legs forward when resting for an occasional postural change. If you are not able to adequately support for your feet, contact your supervisor, Human Resources representative or Facilities team to determine options.Leg Clearance*Do your legs and feet have adequate clearance under the desk? Yes, my feet and legs have adequate clearance No, my feet or legs do not have adequate clearance If you do not have adequate clearance for your legs or feet, you may need to move or reconfigure your computer cables, keyboard tray, trash/recycle bins or general clutter under the desk to eliminate obstructions. If it is a desk design issue, such as an “apron” which hangs down along the front of the desk, or a support leg interfering with your leg or foot space under the desk, you may need to change the position of the computer on the desk. If you are not able to make these changes on your own, contact your supervisor, Human Resources representative or Facilities team to determine options.SECTION 3 | Keyboard & MouseClasp 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. Typing: Keyboard Surface*The keyboard and mousing area of your desk or keyboard tray should be stable and large enough to accommodate both the keyboard and mouse on the same surface. You should not heavily rest your elbows, forearms, wrists or hands on hard or sharp surfaces. After making any necessary adjustments, are your wrists and arms free from resting on hard or sharp surfaces? Yes, my wrists and arms are free from heavily resting on hard or sharp surfaces No, my wrists or arms are resting on hard or sharp surfaces If you are resting your wrists or arms on the desk, make sure your chair is adjusted in accordance with the desk height so your forearms and wrists are at the same height as the keyboard and mousing surface. If you will continue to rest your arms on the surface, be sure you are resting lightly and without the need to shrug your shoulders or move your elbows away from your torso. If you are adjusted properly and you find that resting lightly on surface causes discomfort, consider using padding such as a wrist rest. If you are not able make these adjustments, contact your supervisor, Human Resources representative or Facilities team to determine options.Typing: Fingers & Wrists Position*Move the keyboard so it is positioned directly under your fingertips. Your forearms should be parallel to the floor, your fingers should remain relaxed and your wrists should not bend up, down or sideways while typing. If you use wrist rests, they should be free of hard or sharp edges and should not interfere with recommended postures. Can you type with your fingers relaxed and wrists straight? Yes, my fingers are relaxed and my wrists are straight when I'm typing No, my fingers are not relaxed when I'm typing No, my wrists are bent when I'm typing No, my fingers are not relaxed AND my wrists are bent when I'm typing If your fingers are not relaxed while you type, try tilting the keyboard tray slightly downward or moving your chair slightly up or down so your elbows are better aligned with the height of the keyboard. Make sure your upper arms are aligned with your torso so that you are not reaching forward and resting too heavily on the wrists. If your fingers are still cramped, you may benefit from a change such as a wrist rest or an alternative keyboard. Contact your supervisor, Human Resources Representative or Facilities team to determine alternative options.If your wrists are bent, try tilting the keyboard tray slightly downward or moving your chair slightly up or down so your elbows are better aligned with the height of the keyboard. Make sure your upper arms are aligned with your torso so that you are not reaching forward and resting too heavily on the wrists. If your wrists are still bent after making these changes, you may benefit from a change such as a wrist rest or an alternative keyboard. Contact your supervisor, Human Resources Representative or Facilities team to determine alternative options.If your wrists are bent, try tilting the keyboard tray slightly downward or moving your chair slightly up or down so your elbows are better aligned with the height of the keyboard. Make sure your upper arms are aligned with your torso so that you are not reaching forward and resting too heavily on the wrists. If your wrists are still bent and/or your fingers remain cramped after making these changes, you may benefit from a change such as a wrist rest or an alternative keyboard. Contact your supervisor, Human Resources Representative or Facilities team to determine alternative options.Mousing: Fingers & Wrist Position*Move the mouse so it is positioned directly under your fingertips. Your forearm should remain parallel to the floor, your fingers should be relaxed and your wrist should not bend up, down or sideways while you use the mouse. If you use a wrist rest, it should be free of hard or sharp edges and it should not interfere with recommended postures. After making adjustments, can you use the mouse with your fingers relaxed and your wrist straight? Yes, my fingers are relaxed and my wrist is straight when I'm mousing No, my fingers are not relaxed when I'm mousing No, my wrist is bent up, down or sideways when I'm mousing No, my fingers are not relaxed AND my wrist is bent when I'm mousing If your fingers are not relaxed while you mouse, try tilting the keyboard tray slightly downward or moving your chair slightly up or down so your elbows are better aligned with the height of the mouse. If your fingers are still cramped, you may benefit from a change such as a wrist rest or an alternative mouse. Contact your supervisor, Human Resources Representative or Facilities team to determine alternative options.If your wrist is bent, try tilting the keyboard tray slightly downward or moving your chair slightly up or down so your elbows are better aligned with the height of the mouse. Make sure your upper arm is aligned with your torso so that you are not reaching forward and resting too heavily on the wrist. If your wrist is still bent after making these changes, you may benefit from a change such as a wrist rest or an alternative mouse. Contact your supervisor, Human Resources Representative or Facilities team to determine alternative options.If your wrist is bent and your fingers are cramped, try tilting the keyboard tray slightly downward or moving your chair slightly up or down so your elbows are better aligned with the height of the mouse. Make sure your upper arm is aligned with your torso so that you are not reaching forward and resting too heavily on the wrist. If your wrist is still bent or your fingers remain cramped after making these changes, you may benefit from a change such as a wrist rest or an alternative mouse. Contact your supervisor, Human Resources Representative or Facilities team to determine alternative options.Mousing: Mousing Surface*The mouse and keyboard should share the same surface with the mouse positioned as close as possible to the keyboard. The mousing area should be flat, stable and large enough to allow movement of the pointer without the need to lift and reset the device to access on-screen material. Is your mouse on the same surface as your keyboard and is the space large enough to perform necessary movements without lifting and resetting the device? Yes, my mousing surface is adequate No, my mousing surface is not adequate If you are reaching to the mouse, bring the mouse immediately next to the keyboard. Be sure to avoid gripping or tightly squeezing the mouse. If you cannot move the mouse close enough to avoid reaching, consider switching your mouse to the left side of the keyboard. If there is not enough room to comfortably maneuver the mouse, try rearranging the computer area to allow adequate space. If you need help, contact your supervisor, Human Resources representative or Facilities team to determine alternative options.SECTION 4 | MonitorWhether 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. Head Tilt*Can you read onscreen material without tilting your head? Yes, I can read the screen without tilting or leaning my head No, I’m tilting or leaning my head to read the screen If you are leaning or tilting your head to read the screen, you may need to adjust your monitor. Try first balancing your head comfortably over your shoulders and hips then mark the wall indicating your resting eye level. Adjust the monitor(s) to accommodate this height. If you are still tilting your head, contact your supervisor, Human Resources representative or Facilities team to determine alternative options.Bifocals & Progressives*If you wear bifocal or progressive eyeglasses, adjust the monitor(s) to allow on-screen material to be viewed through the reading portion of your glasses without tilting your head. Typically, this means you will lower your monitor. Do you wear bifocal or progressive eyeglasses? Yes, I wear bifocal or progressive eyeglasses No, I don't wear bifocal or progressive eyeglasses n/a (I don't wear glasses or my lenses are not bifocal or progressive) When wearing bifocal or progressive lenses, be sure you are able to read on-screen material without neck extension or flexion. If you find you are tilting your head to read through a specific area of your eyeglasses, try adjusting your monitor height so you are able to read this material without tilting or moving your head. Pay attention to the part of the screen that you use most frequently and adjust accordingly. If you are not able to adjust the monitor to allow reading without adjusting your head or neck, consider using computer glasses.Head & Neck Rotation*Center your monitor(s) so you can read on-screen material without constantly looking right or left. If you use more than one monitor, arrange on-screen material to promote balanced viewing between screens. Can you read on-screen material without twisting your head or neck? Yes, my material is centered (I'm not twisting my head) No, my material is not centered (I'm twisting my head) If you are frequently or constantly twisting your head, try enlarging font or relocating application windows to allow viewing without twisting your neck or head. If you are still twisting, contact your supervisor, Human Resources representative or Facilities team to determine alternative options.Glare*When fully adjusted, the monitor(s) should be free of glare from overhead and natural lighting sources. Do you see glare on your computer screen from overhead lights or natural lighting? No, I do not have glare on my screen Yes, I have glare on my screen If you are seeing glare on your screen, try closing window blinds/shades or relocating your monitor to eliminate glare. Sometimes this means moving the desk or rearranging your office space. If the source of the glare is from overhead lighting, it may be possible to reduce the intensity or cover the light bulbs. In some cases, relocating to another desk is possible. If you are not able to eliminate the glare on your screen, contact your supervisor or Facilities team to determine alternative options.SECTION 5 | Micro-Breaks & EquipmentWorkstation 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.Micro-Breaks*Are you able to incorporate task variation or regular micro-breaks? Yes, I'm able to incorporate micro-breaks or rotate tasks throughout the day No, I'm not able to take micro-breaks or rotate tasks throughout the day Try setting a timer or other external reminder to take regular breaks. Changing postures at least once every 30 minutes is recommended. Equipment*Equipment should be well-maintained and in proper working order to ensure undue hardship is avoided. Is all of your equipment in proper working order? Yes, my equipment is fully functional No, my equipment is in disrepair If your equipment is in disrepair or you feel maintenance or replacement is needed, contact your supervisor, Human Resources representative or Facilities team to determine alternative options.SECTION 6 | Reaching ZonesPrimary 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. Reaching Zones*Are you able to access your primary work materials without undue reaching or leaning? Yes, I can access primary items without reaching or leaning No, I'm reaching or leaning to access primary items Rearrange desktop items to balance work between the right and left hands. Consider moving your phone base to your non-dominant side. If you are still reaching, contact your supervisor, Human Resources representative or Facilities team to determine alternative options.SECTION 7 | Phone UseIf 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. Phone*Do you hold the phone handset only for brief periods of time? Yes, I only hold the handset for brief periods of time No, I hold the handset for a long time and/or tilt my head or cradle my handset when I use the phone n/a, I don't use a phone at work If you perform concurrent phone and computer or writing tasks, consider using a headset, earbuds/pods, or speaker phone. Contact your supervisor, Human Resources representative or Facilities team to determine alternative options.Headset*Do you have a phone headset? Yes, I have a phone headset No, I don't have a phone headset n/a, I don't use a phone at work If you perform concurrent phone and computer or writing tasks, consider using a headset, earbuds/pods, or speaker phone. Contact your supervisor, Human Resources representative or Facilities team to determine alternative options.SECTION 8 | You've Finished!!!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. Would you like additional assistance?If you would like to contact us for additional support, please complete all sections of this assessment then send us your responses by clicking the 'submit' button at the bottom of this page. If you find the self-assessment has not addressed your needs, feel free to give us a brief description below summarizing your outstanding issues before submitting your results. Feel free to add a photo of you using the desk you've used during this assessment. Someone from our team will reach out to you within 48 hours of your submission. Upload your workstation photo belowIf you will be submitting your results for additional assistance with your computer workstation, please consider uploading a photo which shows you sitting at your desk after you have made as many adjustments as you can. Your assessment answers along with the photo will allow us to help you quickly and efficiently. ***Maximum file size is 5mb***Max. file size: 5 MB.
