Office Ergonomics Checklist
Table of Contents
Chair Adjustment
Your chair is height adjustable.
Your chair supports your lower back.
There is room between the front edge of the chair seat and the back of your knees.
You can easily reach your work without interference from the arms of your chair.
When using the keyboard or mouse, you are able to keep your arms in a comfortable position with elbows in at your sides.
Your feet rest flat on the floor or footrest.
When you sit upright in your chair, your thighs are approximately parallel to the floor.
Your chair has an upright locking feature.
Keyboard Adjustment
Your keyboard and mouse are at approximately elbow height.
Your arms are in near your trunk rather than stretched out in front of you.
There is at least an inch of clearance between the bottom of your work surface and the top of your thighs.
Monitor Adjustment
Your monitor is more-or-less in front of your keyboard rather than off to the side.
The viewing distance to your computer monitor is at least 18 inches.
The top of the computer screen is below eye level.
Your computer monitor is protected from excess glare.
Your monitor screen is more-or-less perpendicular to your normal line-of-sight.
If you wear bifocals or trifocals, you are able to look at the monitor without tilting your head backward.
Workstation Accessories
Your primary work materials are located in front of you.
Your most frequently accessed items are easy to reach.
You have a document or copy holder to hold reference material.
Work Habbits
Move your hands away from the keyboard and/or mouse as work allows.
Take short, frequent breaks.
Avoid end-of-year or end-of-cycle 'crunches' by starting work sooner or getting assistance.
Download or Print this Office Ergonomics Checklist
Get a printable version of this checklist in your preferred format: PDF, Word, Excel, or print directly from your browser.
Who it's for
This Office Ergonomics Checklist is for teams that want consistent execution, less rework, and clear ownership.
- Standardize quality - run the same Office Ergonomics steps every time, regardless of who executes
- Save time - reuse a proven Office Ergonomics workflow instead of rebuilding processes from scratch
- Improve accountability - assign owners and see what's done vs. what's pending
- Onboard faster - use the Office Ergonomics checklist as the SOP and training guide
- Coordinate across roles - handoffs are clear and everyone works from the same source of truth
How to use it
How to use this Office Ergonomics Checklist:
- Start by saving it - save as a Template if you'll reuse it, or as a Checklist if it's a one-off project.
- Customize it once for your workflow - remove what doesn't apply and add your team-specific steps.
- Assign ownership and execute - set owners/due dates where needed and track completion as work happens.
- Reuse without rebuilding - when Office Ergonomics comes up again, start from your saved version and run it with clear ownership.