OFFICE Ergonomic Self-Evaluation

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).

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.

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).

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.

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.

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.

How to use this Self-EvaluationComplete 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.

OFFICE Ergonomic Self-EvaluationOFFICE Ergonomic Self-Evaluation_10_01_13 1 of 9

WORKSTATION Yes No N/A Possible Ergonomic SolutionsChair at Desk1. When sitting in my chair at my desk it is

supportive and properly adjusted:

a. My feet are fully supported on the floor or footrest,

b. My work can be performed with shoulders relaxed and supported on armrests as needed,

c. My knees are about the same height as hips or slightly below,

d. There is about 2 inches of space between back of knees and front edge of seat,

e. My thighs are near parallel to floor,

f. My seat is wide enough for me,

g. My seat has adequate cushioning and is rounded in the front (no sharp edges),

h. The small of my back feels supported,

i. My trunk can lean slightly back into backrest, not forward or twisted,

j. My forearms, wrists & hands are straight in-line with elbows and near the height of keyboard (elbows bent near 90 degrees).

Adjustable arm rests, tilt, backrest, etc.

Different size chair Cushioned seat with rounded

front (waterfall effect) Footrest Lumbar cushion Adjust chair to fit me better Consider using a standing table

for some of my work.

Comments: __________________________________________________________________________

Workstation

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WORKSTATION Yes No N/A Possible Ergonomic Solutions

TIP: Even sitting in an ergonomic position too long can lead to fatigue and discomfort. Getting up to walk about every hour will help maintain the tone of your muscles, thus maintaining a healthier body.

2. My primary work tools and supplies are located within arm’s reach from desk edge:

a. As I can easily reach frequently used objects without twisting or bending,

b. And my infrequently used objects are stored in overhead shelves, cabinets & drawers.

3. I have adequate room on my desk to read & write without twisting or bending.

Reposition often used tools and supplies within arm’s length

Consider “L” or “U” shaped desk

Organizers Turntable storage More storage Remove clutter from under desk

Comments: _________________________________________________________________________

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WORKSTATION Yes No N/A Possible Ergonomic SolutionsKeyboard/Mouse

Avoid contact stress

4. My keyboard and mouse are in comfortable positions:

a. The keyboard platform is stable.

b. Mouse or trackball is located immediately adjacent to keyboard.

c. Mouse or trackball is easy to activate.

d. Mouse or trackball fits my hand.

e. My wrists and hands do not rest on sharp or hard edges.

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.

Different keyboard Adjustable height platform Wider platform Hideaway platform Adjustable arm rests Padded wrist support Different mouse/trackball Use short-cut keys

Comments: _________________________________________________________________________

Standing Table or WorkbenchOFFICE Ergonomic Self-Evaluation_10_01_13 4 of 9

5. I work comfortably at the standing table or work bench:

a. By alternating feet on raised support to reduce

stress on lower back.

b. The desk edge is rounded or padded

c. My shoulders and wrists are in relaxed positions when working

d. My chair (if used) fits me and is available when appropriate

6. Floor mats are in areas where my prolonged standing tasks are completed?

TIP: If workbench has undersurface cabinet, try opening or removing door and placing foot on lower shelf to reduce back strain. Then alternate feet for your comfort.

Install rails or foot rests Use footrest Adjustable bench chair Well fitting cushioned shoes,

insoles, arch supports Obtain anti-fatigue mats

Comments: _________________________________________________________________________

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Computingplus.uk

7. I can comfortably read my monitor(s) including laptops when they are used simultaneously at my workstation:

a. Top line of text on the screen is near eye level,

b. Monitor(s) is directly in front of me and square to keyboard,

c. Monitor is a comfortable distance from face (about an arm’s length),

d. If corrective lens are worn, I am able to read screen with head & neck aligned (not tilted backward or forward),

e. There is no glare on the screen(s),

f. I have document holders when I need them,

g. When I use dual monitors they are close enough together to prevent neck strain.

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 your workstation and size of monitor.

Larger screen Anti-glare screen Adjustable monitor(s) holder Wire laptop to larger monitor Reposition monitor &

workstation to avoid glare Window shades Task Lighting Document holder

Comments: ____________________________________________________________________________

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Work Practices & Accessories

TIP: “Water, or its lack (dehydration), can influence cognition. Mild levels of dehydration can produce disruptions in mood and cognitive functioning”www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

8. I have equipment that is functioning properly.

9. When I frequently use or answer the phone I use speaker phone or a headset.

10. I try to vary my positions and tasks throughout the day.

Regular exercise helps keeps the body toned. Toned muscles are less likely to become overly stretched and weakened, or fatigued and then

injured.

Fix equipment:_____________________________

Access printer/fax by standing & walking

Stand for phone conversations Headset phone Adjust workstation to allow for

changes in posture Organize tasks to use different

muscle groups throughout day

Take micro-breaks of 30-60 seconds by moving: standing if sitting sitting if standing close eyes & cup hands over

eyes stretching deep breathes walking

Comments: ____________________________________________________________________________

MOBILE COMPUTINGOFFICE Ergonomic Self-Evaluation_10_01_13 7 of 9

YES NO N/A Possible Ergonomic Solutions

TIP: Laptops may get hot. If yours does, try not to block the fan vents, and use your lap or a hard surface to support the laptop for it to ventilate properly (not pillows).

Since laptops tend to be small, it can be difficult to get an ergonomic position for both your neck and arms at the same time.

10. When using my laptop I change my position frequently. (e.g. from table, to desk, to couch).

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.

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.

Using a laptop on an airplane or as a car passenger can cause a cramped posture.13. I can use pillows to support my arms and/or a hard surfaced prop to support the laptop.

Docking station or port Replicator

Extra mouse Laptop stand Rolling case Lap desk Pillows

Comments: ____________________________________________________________________________

Primary References Downloaded April 2013:

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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”

NB: Canada already has ergonomic regulations in place for workers. Their literature on ergonomics is concise and user friendly.

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