Computer Workstation Ergonomics Self-Assessment Checklist


A Computer Workstation Ergonomics Self-Assessment Checklist is a valuable tool designed to help individuals evaluate their own workstation setup.

By using this checklist, you can make adjustments to improve comfort, reduce strain, and enhance productivity while working at a computer.

Regular self-assessments and adjustments can significantly help prevent repetitive strain injuries and other musculoskeletal disorders associated with poor ergonomics.

Computer Workstation Ergonomics Self-Assessment Checklist

Assessment Details:
Name: ___________________________________________
Date of Assessment: ___________________

Chair and Seating:

[  ] Chair Height: Are your feet flat on the floor, with thighs parallel to the ground?

[  ] Lumbar Support: Does the chair support the curve of your lower back?

[  ] Armrests: Are armrests adjustable and do they allow your shoulders to relax?

Desk and Work Surface:

[  ] Desk Height: Is the height of the desk suitable for typing and viewing the monitor without strain?

[  ] Workspace Layout: Is there enough space on your desk to place all necessary equipment within easy reach?

Monitor, Keyboard, and Mouse:

[  ] Monitor Height: Is the top of the screen at or just below eye level?

[  ] Monitor Distance: Is the monitor about an arm’s length away?

[  ] Keyboard Placement: Is the keyboard directly in front of you and at a height that allows your wrists to be in a neutral position?

[  ] Mouse Position: Is the mouse close to the keyboard and easy to reach without straining?

Lighting and Glare:

[  ] Screen Glare: Is there any glare on the screen from windows or lights?

[  ] Task Lighting: Is additional lighting available and adjustable if needed?

Posture and Breaks:

[  ] Posture: Are your ears aligned with your shoulders when viewed from the side?

[  ] Eye Rest: Do you look away from the screen every 20 minutes to rest your eyes (20-20-20 rule)?

[  ] Movement Breaks: Do you stand or stretch at least once every hour?


[  ] Noise Levels: Is the noise level acceptable for concentration?

[  ] Air Quality: Is the air quality satisfactory, and is the area well-ventilated?

Comments & Additional Observations:

(Include notes on your current setup and any immediate adjustments you plan to make.)

Confirmation of Self-Assessment:

I confirm that I have assessed my workstation setup according to the checklist and plan to make necessary adjustments based on my findings.

Signature: _______________________ Date: _____________


Utilizing the Computer Workstation Ergonomics Self-Assessment Checklist regularly is crucial for maintaining a healthy, comfortable, and productive workspace.

Making small adjustments based on this assessment can lead to significant improvements in physical comfort and overall work performance, helping to prevent the onset of workplace-related discomfort and injuries.

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