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	Ergonomics Checklist
	By Ramona Creel

Feel free to use this tip sheet / checklist as you tackle your own ""do-it-yourself"" organizing projects. If you would like to REPRINT or DISTRIBUTE this information, please click here for reprinting instructions.

• adjust monitor to correct eye level to keep neck level
• place on top of shelf or CPU if too low (neck bent down)
• remove swivel base if too high (neck bent up)
• adjust monitor angle so documents being viewed straight on

• adjust the pixel size on your screen if image too small
• adjust contrast and brightness is image too dim
• may need to upgrade monitor if image fuzzy or flickering
• raise light sources to keep them out of your eye
• move your monitor back to 16+ inches away if straining your eyes
• use "computer glasses" to reduce eyestrain
• set a timer to remember to look away from the screen
• arrange your desk to provide a "view" for resting your eyes

• take regular breaks to move around throughout the day
• vary your activities instead of doing the same thing all day
• take more frequent breaks when focusing on one activity
• try rolling or sliding a load rather than lifting
• if you lift, try to reduce the sides of your loads
• keep item near your body as you lift to reduce back strain
• keep item at a medium height as you carry it

• shade monitor from direct light sources with a glare screen
• cover or shield light sources to prevent glare
• face monitor away from windows and direct lights
• light should hit screen from side at an angle -- not straight on
• lowering light levels to 200-500 lux can also reduce screen glare

• use a cushion to support lower back
• adjust height and tilt of chair for comfortable position
• recline chair slightly to stay sitting against back rest
• lower armrests to reduce arm and shoulder tension
• use a swivel chair to avoid twisting your body or head
• adjust seating so feet flat on floor
• thighs should be parallel to the floor
• get a chair that encourages broader range of motion
• use a footrest if can't comfortably reach floor at right chair height

• lower work surface to reduce arm and shoulder tension
• an "L" or "U" shaped workstation is most efficient
• give yourself adequate knee space for ease of movement
• use a headset or speakerphone to avoid hunching your shoulders
• lower work surface if feet dangling or pressure on backs of thighs
• realign your work station to avoid twisting head or body
• rearrange work area to reduce excessive reaching and bending
• place phone opposite to your writing hand on desk
• regularly used supplies should be within arm's reach
• "sit-stand" workstation will encourage movement throughout day

• lower work surface to keep hands below your elbows
• alternate hands when using a mouse for long periods
• use electric stapler or hole punch when handling many documents
• use a keyboard tray to keep wrists flat
• split keyboard design keeps wrists from turning outward
• change slope of keyboard to keep wrists flat
• keep your mouse and keyboard as close to the body as possible
• use a sharpened letter opener when dealing with a lot of mail
• a light touch keyboard will prevent "pounding" the keys
• use a padded hand / arm rest for hard or sharp surfaces
• get in the habit of putting hands down to rest when not typing
• provide arm support while using a mouse

 

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