Pacific Employers Advisors to
* Office Ergonomics
Office Ergonomics Checklist
Physical Checklist Posture- Activity- Exercise
- Maintain proper posture, paying careful attention to, positioning of head neck/spine
arms/wrists, hips/thighs and feet.
- Alternate between different postures on a regular basis.
- When keyboarding use minimum force while striking the keys.
- Keep a neutral wrist position, where the forearms wrists and hands are in a straight
- Avoid awkward reaching for work tools such as telephone, mouse and reference materials.
- Avoid resting elbows, forearms or wrists on hard surfaces or sharp edges.
- Take frequent mini-breaks throughout the day to give muscles and joints a chance to rest
- Alternate between work activities which use different muscle groups to avoid overuse.
- Give eyes a break by closing them momentarily, gazing at a distant object and blinking
- Proper exercises are a complement to a complete office ergonomics program. Consult with
a health care professional to select appropriate exercises.
Environmental checklist Lighting - Air Noise
- Maintain appropriate light levels for specific tasks. More illumination may be needed to
read a document than a computer screen.
- Reduce or eliminate glare by using window shades, diffusers on overhead lighting and
anti-glare filters for computers.
- Adjust the contrast and brightness on your computer screen to a comfortable level.
- Get a regular eye exam and if necessary, wear corrective lenses. Tell your eye
specialist how often you use the computer.
- Clean the computer screen and other surfaces regularly.
- Reduce the number of dust collecting items like papers and files on your desk.
- Use a portable air cleaner to reduce airborne particles like dust, pollen and mold.
- Maintain a comfortable temperature by using layers of clothing or a portable fan or
- Be considerate to others working in the area and conduct meetings and conversations in
- Position fabric partitions to reduce noise from conversations foot traffic and equipment
like copiers and printers.
- Identify distracting noise and try headphones ear plugs, soft music or a quiet fall to
reduce or mask tile noise.
Psycho social Checklist Work Style - Organization - Breaks
- Reduce stress by planning ahead and setting realistic expectations for what you can
accomplish during the work day.
- Organize your workload to help even out busy and slow times, to avoid feeling
- Vary tasks to make the day more interesting. For example, deliver a message in person
instead of phoning.
- Avoid long periods of repetitive activity. For example, alternate computer work with
other tasks like phone calls, filing, copying and meetings.
- Organize equipment, supplies and furniture in the most efficient arrangement for daily
- Enhance privacy by using office partitions and privacy filters for computer screens or
- Acknowledge ideas and accomplishments of co-workers on a regular basis.
- Develop stress: reduction and relaxation techniques which work for you at the office and
- Personalize your office with a few favorite items like artwork photos and plants.
- Take mini-breaks that re-energize, invigorate and refresh.
- Follow these same ergonomic guidelines at home, in meetings, and while traveling.
* Adjust Your Safety
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