Computer Workstation Checklist
| Yes | No | Your Chair |
| Can you adjust the height of your seat so that it is between 16 and 20 inches from the floor? | ||
| Is your chair about 18 inches wide? | ||
| Is your chair cushioned with a rounded front edge? | ||
| Is the distance from the front to the back of the seat between 15 and 17 inches? | ||
| Does your chair have a backrest that you can adjust so that it supports your lower back (lumbar support)? | ||
| Does your chair have a five-star base? | ||
| Can you adjust the height and/or width of the armrests to allow your shoulders to be relaxed, the upper half of your arms to be at your sides, and to reach the keyboard with your elbows bent at about a 90 degree angle? | ||
| Can you adjust your chair so your feet are flat on the floor or on a foot rest? | ||
| Yes | No | Your Keyboard and Mouse |
| Is your keyboard separate from the monitor? | ||
| Is the slope of the keyboard between 0 and 25 degrees? | ||
| Is your mouse at the same height as your keyboard? | ||
| Can you adjust the height of the keyboard so that it is between 23 and 28 inches from the floor? | ||
| Do you have a padded rest for your wrists when you are not keying? | ||
| Yes | No | Your Monitor |
| Can you adjust the contrast and brightness of the screen? | ||
| Does your screen tilt up and down and swivel from side to side? | ||
| Are screen characters in focus and free of flicker? | ||
| Are your eyes between 18 and 30 inches from the screen? | ||
| Yes | No | Your Posture While Seated At Your Computer |
| While looking at the screen, is the top of the screen slightly below eye level? | ||
| Are your shoulders relaxed with the upper half of your arms at your sides? | ||
| Are your forearms parallel with the floor? | ||
| Are your wrists straight while you key? | ||
| Do your legs fit easily underneath the keyboard surface? | ||
| Are your feet squarely on the ground or a foot rest? | ||
| Do you have a document holder? | ||
| Yes | No | Lighting |
| Is the brightness in the room between 200 and 500 lux? | ||
| Are windows in the room covered with blinds or shades? | ||
| Are screens positioned at a 90 degree angle to windows? | ||
| Is your screen free from reflection from overhead lighting and other sources of light? | ||
| Yes | No | Breaks and Job Content |
| Do you normally use a computer less than 4 hours per day? | ||
| After each hour of intensive computer work, do you get at least a 15-minute period of rest from keying, typing, or similar activity? | ||
| After every two hours of computer work, do you get a 15-minute break or period away from keying? | ||
| Can you take short periods to stretch or briefly do non-computer work during your shift? |
This checklist is based on the needs of most people. Some computer operators require customized equipment. Ideally, the workers who complete this survey will answer “Yes” to all of these questions. However, if they are feeling aches and pains in their arms, neck or back while they work, look at the items that are checked “No.” Even if workers are feeling well, it is a good idea to correct these conditions before problems arise.
