Workstation Self-Assessment Checklist

This information is designed to assist the majority of users without pre-existing back, neck or shoulder conditions undertake an initial assessment on the set-up of your workstation to help assist in achieving and maintaining good ergonomic work practices. If after having carried out the self-assessment you still have concern regarding your workstation or you are not comfortable carrying out a self-assessment then a request for a formal work station assessment may be made to [email protected] via your manager. Repeat or complex assessments will be conducted by an external consultant with your group being charged directly. This Guide includes information contained in the Workplace Health and Safety Queensland (WHSQ) Guide: Ergonomic guide to computer based workstations.

Item/Area Instructions Completed or Needs Further Assistance Comments Chair/Posture Chair Check how the mechanisms on your chair work so you can adjust it to suit you and Completed your workstation. Needs further assistance

Check the elbow and knee angles in the diagram!

Adjust seat height so feet are flat on the floor, knees are bent at right angles and thighs are parallel to the floor or tilted Completed Seat slightly forward. Needs further assistance If the keyboard surface is then too high and cannot be adjusted (i.e. your elbow is lower than the desk surface), adjust the height of your chair and use a footrest.

Adjust backrest (vertically) so it Completed supports the lumbar curve of the lower Needs further assistance back.

Backrest Adjust backrest (horizontally) so there are THIS DOCUMENT IS NOT CONTROLLED WHEN PRINTED Page 1 Item/Area Instructions Completed or Needs Further Assistance Comments a couple of fingers’ space between the front edge of seat and the backs of your knees.

Seat tilt (if applicable) Adjust seat tilt so that your hips and the tops of your thighs are at right angles (or slightly greater). Completed Needs further assistance You should never be seated with your knees higher than your hips.

Armrests are not recommended for Armrest position keyboard work. Armrests must be Completed height adjustable and not interfere Needs further assistance with access to the desk.

Space under the desk should be Leg clearance at workstation sufficient to allow free leg movement Completed without obstruction and adequate Needs further assistance foot/knee clearance.

An angle of 100-120 degrees enables optimal spinal posture. Your backrest Sitting posture supports your lower back. Completed Needs further assistance Always use your back support working at the computer/desk.

Desk, Keyboard & Mouse Client service counters If you work at a standing height Completed workstation, utilise an appropriate Needs further assistance drafting chair and foot rest. Similar principles for chair adjustment and posture apply. The foot ring on a drafting stool is not a suitable long term foot rest.

Ensure you are not looking up to speak with standing clients for extended periods. If this is the case, stand for service.

Avoid repetitive stretching (greater than

THIS DOCUMENT IS NOT CONTROLLED WHEN PRINTED Page 2 Item/Area Instructions Completed or Needs Further Assistance Comments comfortable reach) across the service counter.

Adjust keyboard height so upper arms Keyboard height (if applicable) are relaxed and forearms are at right Completed angles or slightly greater. The alpha keys Needs further assistance should be central to your torso.

Keyboard-to-user distance should allow Keyboard-to-user distance you to relax your shoulders with elbows Completed close to your body. Forearms can rest Needs further assistance on the work surface.

Keyboard slope

Completed Position keyboard flat (without use of Needs further assistance keyboard feet) to avoid a cocked wrist position.

Keyboarding posture Completed Needs further assistance

Keep wrists in line with forearm. Avoid supporting your wrists on the hard desk surface while typing. Resting forearms is an acceptable practice. Usually this will be in non-touch typists. Resting forearms will require greater distance between the edge of the

THIS DOCUMENT IS NOT CONTROLLED WHEN PRINTED Page 3 Item/Area Instructions Completed or Needs Further Assistance Comments desk and the keyboard.

Position mouse close to and on the same level as the keyboard. Avoid holding elbow away from body or holding wrist at Mouse an angle to use mouse (if keyboard shelf is too small, do not use. Raise chair height and use a foot rest).

It is highly recommended that the non- Completed dominant hand is used for mouse work Needs further assistance (i.e. left hand for right hand people) This provides a balanced workload for each side of the body.

Mouse button can be changed for left use via the control panel>hardware>mouse.

Sit/Stand Workstation When using a sit/stand workstation the Completed same general posture principles apply. Needs further assistance Ensure you raise the desk to an appropriate height to allow your shoulders to remain relaxed and wrist and forearm postures remain neutral.

It is recommended to stand 15 minutes every hour or an acceptable alternative may be 20-30 minutes every 2 hours. It is not recommended to stand longer than 30 minutes at a time.

Anti-fatigue matting is not recommended. Staff should wear appropriately comfortable footwear.

Desk mounted standing workstations may not offer all the benefits of full height THIS DOCUMENT IS NOT CONTROLLED WHEN PRINTED Page 4 Item/Area Instructions Completed or Needs Further Assistance Comments adjustable desks. If using these products be aware of your posture when using items that do not fit on the raised surface while standing.

Monitor Monitor height and distance

Adjust monitor height so top of screen is at or slightly lower than eye level. Completed Viewing distance is approximately an arms- Needs further assistance length away.

Placement of frequently used items

Keep frequently used items close at Completed hand so that you can reach them Needs further assistance without stretching.

Monitor alignment with user Completed Monitor and keyboard to be placed directly Needs further assistance in front of user. Avoid twisted postures.

THIS DOCUMENT IS NOT CONTROLLED WHEN PRINTED Page 5 Item/Area Instructions Completed or Needs Further Assistance Comments Dual screens to be at equal height and centred, or the dominant screen directly in front of the user.

Characters on the screen should be clear, Visual comfort of screen Completed have no flicker and be of suitable size. Needs further assistance Ensure lighting is not direct, overly bright or General task lighting flickering. Monitor should be positioned to Completed avoid glare (ideally, at a right angle to the Needs further assistance window/ strong light source).

Work Practices Micro breaks Completed Needs further assistance

When using your mouse/keyboard repetitively remember to take micro breaks. This may be a short pause to relax hand postures, look away from the computer or stand and stretch your legs.

Use the 20-20-20 rule: Every 20 minutes, walk 20 feet away for 20 seconds or more. For the eyes – take 20 seconds to look at something 20 feet away (instead of your computer) and repeat this every 20 minutes.

Reminder software is available for download on the Health, Safety and

THIS DOCUMENT IS NOT CONTROLLED WHEN PRINTED Page 6 Item/Area Instructions Completed or Needs Further Assistance Comments Wellbeing web pages .

Workstation stretches

Stretch your body to reverse your posture gently, allowing muscles to relax. See “ Move and Stretch in the Completed Office Environment”. Needs further assistance Do not stretch sore or aching muscles without doctor’s advice. Always take care when performing a stretch.

Break up long periods (greater than 30 min) of continuous computer use Alternate tasks by performing small tasks/ errands. Completed Needs further assistance Ensure planned breaks are taken away from the workstation.

Laptop computers are designed for Completed Laptop use short term or mobile use. When used in Needs further assistance the workplace, they should be attached to a docking station and separate

THIS DOCUMENT IS NOT CONTROLLED WHEN PRINTED Page 7 Item/Area Instructions Completed or Needs Further Assistance Comments keyboard and mouse.

The desktop should be used for daily tasks with limited additional items. Utilise storage space provided for folders, additional stationary and other work requirements.

Utilise basic manual handling rules to Completed Storage store regularly accessed items in an easy to reach locations. Needs further assistance

Store heavy or bulky items between shoulder to knee height to avoid excessive reaching or twisting. Do not clutter under desk leg space.

Document holder

Use a document holder if working from other documents regularly. Completed Position close to screen to avoid Needs further assistance neck twisting/flexion. Ideal position is between keyboard and screen. Avoid tilting head/neck to cradle the telephone. Use your hand to hold the Telephone use receiver, wear a headset or use the speaker. Completed If you are right handed it is often Needs further assistance better to hold the phone in your left hand so you can take notes with your right.

Ensure your video phone is placed Completed

THIS DOCUMENT IS NOT CONTROLLED WHEN PRINTED Page 8 Item/Area Instructions Completed or Needs Further Assistance Comments appropriately for use. i.e.; if you are on a conference call, the video phone is to be placed so you can easily turn to look Video phone directly at the screen without twisting, allowing enough under desk space for legs/knees. Avoid twisted postures i.e. if you regularly use the computer during Needs further assistance calls, placement should be close to the computer, aligning the screens accordingly.

Utilise a headset if simultaneous computer work is required.

Eyewear Visual problems can contribute to musculoskeletal discomfort.

You should seek advice from your eye Completed care practitioner on the most suitable eye Needs further assistance wear for the work you are performing.

THIS DOCUMENT IS NOT CONTROLLED WHEN PRINTED Page 9 Notes/Comments/Questions to be raised with your manager/supervisor:

Family Name:

First Name:

Staff/Student ID:

School/Element:

Date of self-evaluation:

Signature of local Supervisor/Manager:

THIS DOCUMENT IS NOT CONTROLLED WHEN PRINTED Page 10