Checklists |
YES |
NO |
Office Chair and Desk |
- Can you adjust the height of your chair?
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- Does your chair support the curve of your back?
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- Is your chair sufficiently padded?
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- Does your chair have armrests that can be set just below your elbow?
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- Is your chair adjusted so that your knees bend at a 90-degree angle and your feet are placed flat and firmly on the floor? (Or do you use a footrest if your feet don’t comfortably reach the floor?)
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- Are your chair and desk adjusted so that when you sit, your arms bend at a 90-degree angle to reach your keyboard and mouse?
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- Do you have an adjustable height desk or desk riser that allows you to alternate between sitting and standing during your workday?
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- Is there ample room under your desk for your legs?
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Keyboard, Mouse, and Monitor |
- Are your keyboard and mouse set at the right height, so they can be reached without extending your arms beyond a 90-degree angle at the elbow?
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- Do have a full-size keyboard with ergonomic features if needed?
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- Is your mouse comfortable to use all day long without straining your hands or wrists?
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- Is your monitor placed at arm’s distance?
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- Is the top of your monitor set at eye-level?
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- Is your monitor tilted slightly upward to cut down on glare?
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- If your workstation is near a window, is your monitor positioned perpendicular to the window?
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- Do you have a telephone headset for hands-free calls?
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- If you use a laptop, do you have a laptop stand, external mouse, and full-size keyboard so that you can maintain a comfortable position for a full day of work?
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Ergonomic Work Habits |
- Do you sit with your back straight, feet flat on the floor or a footrest, and your shoulders square?
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- Do you vary your working position between sitting and standing throughout the day?
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- Do you stand—at least sometimes—when you’re on the phone?
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- Do you change your work position or move at least once per hour?
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- Do you take breaks to stretch during the workday?
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- Do you stretch your hands, wrists, and fingers each day?
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- Every 20 minutes, do you turn away from your computer monitor and look at something 20 feet away for 20 seconds?
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