<p> OFFICE Ergonomic Self-Evaluation</p><p>Ergonomics is the art and science of fitting the work environment to each individual worker. People who have an understanding of ergonomic principles are better able to help ensure their comfort and safety, thereby avoiding bodily pain and injury. The main purpose of the NRAO ergonomic program is to prevent musculoskeletal injuries (MSI).</p><p>The NRAO provides ergonomic training, risk assessments and measures to control risks for the employees. NRAO employees are encouraged to be proactive in striving for ergonomic health by understanding ergonomic principles and applying these principles to their own unique needs and work tasks. </p><p>Ergonomic solutions are generally twofold: 1.) Making physical changes so the work environment fits better to the person (e.g. raising table to prevent awkward bending), 2.) Making changes to the way the work is performed (e.g. rotating tasks to avoid undue fatigue).</p><p>Your resources to find and implement ergonomic solutions include: your supervisor, your co-workers and the ESS/Wellness Team. In addition there is a list of references at the end of this program for further study. </p><p>The process of maintaining one’s ergonomic health is ever-changing-- as our needs change, our job duties change and the field of ergonomics makes advances.</p><p>This self-evaluation will help you identify what is working well, and what might need adjustment in your work environment(s). In each section, there are suggestions for modifications to improve your comfort and well-being. You are encouraged to write in the comments sections so that your needs and questions can be properly addressed. </p><p>How to use this Self-Evaluation Complete this self-evaluation for the tasks you perform at work. Check the “YES” box for the ergonomic conditions you currently have or ergonomic practices you currently are doing. Check the “NO” box for items that are less ergonomic and may need modification. If an item does not apply to you, check the “N/A” box for Not Applicable. The column on the far right lists changes to consider improving the ergonomics of your work. When considering changes you are encouraged to obtain input from co-workers, supervisors, and ESS/Wellness team. </p><p>OFFICE Ergonomic Self-Evaluation OFFICE Ergonomic Self-Evaluation_10_01_13 1 of 9 WORKSTATION Yes No N/A Possible Ergonomic Solutions Chair at Desk 1. When sitting in my chair at my desk it is supportive and properly adjusted: Adjustable arm rests, tilt, backrest, etc. a. My feet are fully supported on the floor or Different size chair footrest, Cushioned seat with rounded front (waterfall effect) b. My work can be performed with shoulders Footrest relaxed and supported on armrests as needed, Lumbar cushion Adjust chair to fit me better c. My knees are about the same height as hips or Consider using a standing table slightly below, for some of my work.</p><p> d. There is about 2 inches of space between back of knees and front edge of seat,</p><p> e. My thighs are near parallel to floor,</p><p> f. My seat is wide enough for me,</p><p> g. My seat has adequate cushioning and is rounded in the front (no sharp edges),</p><p> h. The small of my back feels supported,</p><p> i. My trunk can lean slightly back into backrest, not forward or twisted,</p><p> j. My forearms, wrists & hands are straight in-line Comments: ______with elbows and near the height of keyboard ______(elbows bent near 90 degrees). ______</p><p>Workstation</p><p>OFFICE Ergonomic Self-Evaluation_10_01_13 2 of 9 WORKSTATION Yes No N/A Possible Ergonomic Solutions</p><p>TIP: Even sitting in an 2. My primary work tools and supplies are located Reposition often used tools and ergonomic position too long can lead to fatigue and within arm’s reach from desk edge: supplies within arm’s length discomfort. Getting up to walk Consider “L” or “U” shaped about every hour will help a. As I can easily reach frequently used objects desk maintain the tone of your muscles, thus maintaining a without twisting or bending, Organizers healthier body. Turntable storage b. And my infrequently used objects are stored in More storage overhead shelves, cabinets & drawers. Remove clutter from under desk</p><p>3. I have adequate room on my desk to read & write without twisting or bending.</p><p>Comments: ______</p><p>OFFICE Ergonomic Self-Evaluation_10_01_13 3 of 9 WORKSTATION Yes No N/A Possible Ergonomic Solutions Keyboard/Mouse</p><p>4. My keyboard and mouse are in comfortable Different keyboard positions: Adjustable height platform Wider platform a. The keyboard platform is stable. Hideaway platform Adjustable arm rests b. Mouse or trackball is located immediately Padded wrist support adjacent to keyboard. Different mouse/trackball Use short-cut keys c. Mouse or trackball is easy to activate. </p><p> d. Mouse or trackball fits my hand.</p><p> e. My wrists and hands do not rest on sharp or hard edges.</p><p>TIP: If you are experiencing discomfort in our hand or wrist try: a.) Increasing the pointer speed, b.) Moving the mouse with more of your forearm muscles, rather than just the smaller muscles of hand and wrist. Avoid contact stress</p><p>Comments: ______</p><p>Standing Table or Workbench OFFICE Ergonomic Self-Evaluation_10_01_13 4 of 9 5. I work comfortably at the standing table or work bench: Install rails or foot rests Use footrest a. By alternating feet on raised support to reduce Adjustable bench chair stress on lower back. Well fitting cushioned shoes, insoles, arch supports b. The desk edge is rounded or padded Obtain anti-fatigue mats</p><p> c. My shoulders and wrists are in relaxed positions when working</p><p> d. My chair (if used) fits me and is available when appropriate</p><p>6. Floor mats are in areas where my prolonged standing tasks are completed? </p><p>TIP: If workbench has undersurface cabinet, try opening or Comments: ______removing door and placing foot on lower shelf to reduce back ______strain. Then alternate feet for your comfort. ______</p><p>OFFICE Ergonomic Self-Evaluation_10_01_13 5 of 9 7. I can comfortably read my monitor(s) including Larger screen laptops when they are used simultaneously at my Anti-glare screen workstation: Adjustable monitor(s) holder Wire laptop to larger monitor a. Top line of text on the screen is near eye level, Reposition monitor & workstation to avoid glare b. Monitor(s) is directly in front of me and square Window shades Computingplus.uk to keyboard, Task Lighting Document holder c. Monitor is a comfortable distance from face (about an arm’s length),</p><p> d. If corrective lens are worn, I am able to read screen with head & neck aligned (not tilted backward or forward),</p><p> e. There is no glare on the screen(s),</p><p> f. I have document holders when I need them,</p><p> g. When I use dual monitors they are close enough together to prevent neck strain.</p><p>TIP: Corrective eyewear for general use may not be adequate for reading monitors. An eye doctor can make a prescription for reading monitors. The doctor will need measurements of Comments: ______your workstation and size of monitor. ______</p><p>OFFICE Ergonomic Self-Evaluation_10_01_13 6 of 9 Work Practices & Accessories</p><p>8. I have equipment that is functioning properly. Fix equipment: ______9. When I frequently use or answer the phone I use Access printer/fax by standing speaker phone or a headset. & walking Stand for phone conversations 10. I try to vary my positions and tasks throughout the Headset phone day. Adjust workstation to allow for changes in posture Organize tasks to use different muscle groups throughout day </p><p>Take micro-breaks of 30-60 seconds by moving:  standing if sitting  sitting if standing TIP: “Water, or its lack  close eyes & cup hands over (dehydration), can influence cognition. Mild levels of eyes dehydration can produce  stretching disruptions in mood and  deep breathes cognitive functioning” www.ncbi.nlm.nih.gov/pmc/articles  walking /PMC2908954/</p><p>Regular exercise helps keeps the body toned. Toned muscles are less likely to become overly stretched and weakened, or fatigued Comments: ______and then injured. ______</p><p>OFFICE Ergonomic Self-Evaluation_10_01_13 7 of 9 MOBILE COMPUTING YES NO N/A Possible Ergonomic Solutions</p><p>Since laptops tend to be small, it can be Docking station or port difficult to get an ergonomic position for Replicator both your neck and arms at the same time. Extra mouse Laptop stand 10. When using my laptop I change my Rolling case position frequently. (e.g. from table, to desk, Lap desk to couch). Pillows</p><p>11. If I need to use the laptop for a prolonged period I can attach it to a docking station or port replicator, OR place it on a stand and plug in a full-size keyboard and mouse.</p><p>On long trips, a laptop in a briefcase or messenger bag carried on one side can cause discomfort to the neck and shoulders. 12. When carrying my laptop for long distances I either switch between arms to carry the load, use a rolling case or backpack.</p><p>TIP: Laptops may get hot. If yours does, try not to block the fan vents, and use your lap or a hard Using a laptop on an airplane or as a car surface to support the laptop for it to passenger can cause a cramped posture. ventilate properly (not pillows). 13. I can use pillows to support my arms and/or a hard surfaced prop to support the laptop. Comments: ______</p><p>Primary References Downloaded April 2013: OFFICE Ergonomic Self-Evaluation_10_01_13 8 of 9 1. http://www.lni.wa.gov/Safety/TrainTools/Online/Courses/courseinfo.asp?P_ID=184 (this site has an animated self tutorial entitled “Office Ergonomics: Computer Station and Mobile Computing”) 2. http://www2.worksafebc.com/Topics/Ergonomics/Resources-office.asp 3. http://www.worksafebc.com/publications/health_and_safety/by_topic/assets/pdf/comptr_wrkstn.pdf (booklet in pdf. form entitled “How to Make You Workstation Fit You”</p><p>NB: Canada already has ergonomic regulations in place for workers. Their literature on ergonomics is concise and user friendly.</p><p>OFFICE Ergonomic Self-Evaluation_10_01_13 9 of 9</p>