Ergonomics checklist for your home office

Checklists

Office chair and desk

• Can you adjust the height of your chair?
• Does your chair support the curve of your back?
• Is your chair sufficiently padded?
• Does your chair have armrests that can be set just below your elbow?
• 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?)
• 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?
• Do you have an adjustable height desk or desk riser that allows you to alternate between sitting and standing during your workday?
• Is there ample room under your desk for your legs?

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?
• Do have a full-size keyboard with ergonomic features if needed?
• Is your mouse comfortable to use all day long without straining your hands or wrists?
• Is your monitor placed at arm’s distance?
• Is the top of your monitor set at eye-level?
• Is your monitor tilted slightly upward to cut down on glare?
• If your workstation is near a window, is your monitor positioned perpendicular to the window?
• Do you have a telephone headset for hands-free calls?
• 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?

Ergonomic work habits

• Do you sit with your back straight, feet flat on the floor or a footrest, and your shoulders square?
• Do you vary your working position between sitting and standing throughout the day?
• Do you stand—at least sometimes—when you’re on the phone?
• Do you change your work position or move at least once per hour?
• Do you take breaks to stretch during the workday?
• Do you stretch your hands, wrists, and fingers each day?
• Every 20 minutes, do you turn away from your computer monitor and look at something 20 feet (6 metres) away for 20 seconds?