Ergonomic Self Assessment

Ergonomic Self Assessment


Employee Name:_________________________________________                          Date:___/____/___



This is a voluntary self-assessment of your work-station.



Assessment Area

Circle your Response





Is your desk clear of clutter?

Yes           No

Remove excess items off your desk at the end of every day

Is everything you use regularly (e.g. keyboard, mouse & telephone) within your easy reach zone, that is, you can reach it with your elbows still bent?

Yes           No

Arrange your desk so you can easily reach your most frequently used items – keyboard, mouse, phone etc


Chair - Sitting Posture



Correct chair height is determined by your arm position

Are you sitting upright, evenly on your 2 sitting bones?

Yes         No

Stand up and sit back down every 30-40 minutes, this encourages you to still in the correct position rather than gradually slipping into a slumped posture

Are you using the backrest of your chair?

Yes         No

Your back muscles will fatigue in approximately 30 minutes of unsupported sitting causing you to slump.

Is the lumbar support of your chair positioned in the curve of your lower back?

Yes         No

Raise or lower your lumbar support accordingly to achieve this.

Are your shoulders and neck relaxed when performing computer tasks?

Yes          No

Raise your chair height If you are hitching your shoulders up.

Lower your chair height If you are pushing your shoulders downwards

Are your elbows bent 90⁰, in by your sides and forearms parallel to the floor for keyboarding/mouse tasks

Yes        No

Raise your chair height if  your arms are slopping upwards

Lower your chair height if your arms are slopping downwards.

Are your thighs parallel to the floor or slightly sloping downwards?

Yes         No

Raise your chair height if your knees are higher than your hips

Are your feet flat on the floor or supported?

Yes         No

You may need a foot stool if your feet are unsupported

Computer Set Up - Monitor



Is your computer screen directly in front of you?

Yes        No

You may need to rearrange your desk to achieve this, avoid twisting to use your computer/work space

Is your computer screen an arm’s length away from you?

Yes         No

Most people find this the most comfortable distance to have their screen from them, in regards to maintaining correct posture and reducing eye strain

Is the first line of text that you enter in on eye level?

Yes        No

You may need to raise your screen height to achieve this

Do you regularly refer to documents on your desk to perform your computer work? If so is this directly in front of you or off to one side?

Yes        No



Try to position your documents either in –line with your computer screen and keyboard or suspended alongside the monitor. A document stand may be required.


Computer Set Up -Keyboard/Mouse



Is your keyboard directly in front of you and in line with your monitor?

Yes        No

Keyboard and monitor should be directly in front of you to minimize twisting or rotating

Is your keyboard positioned close to the front edge of the desk?

Yes        No

Minimize reaching out with your arms

“Short lever = less work, long lever = more work”

Are your wrists straight when keyboarding?

Yes        No

You may need to change the angle of your keyboard to achieve this. A soft gel wrist rest may be required to avoid resting the underside of your wrists on the hard desk surface

Is your mouse position directly next to your keyboard, within your easy reach zone?

Yes       No

Check your mouse position regularly throughout the day as this will tend to move further away as the day progresses

Laptop Computers



Do you use a laptop computer for more than 2 hours a day?

Yes    No

Take regular breaks from computer tasks at least every 45 minutes

If Yes:

-          Do you use a full size external keyboard and mouse?

-          Is your laptop raised so your monitor is at eye level?


Yes     No


Yes     No


It is impossible to have the correct monitor height and keyboard position when using a laptop, so some additional equipment will be required by way of a monitor stand, external keyboard and mouse for work and home use.

Do you minimize the weight of your laptop bag when transporting your computer to/from work?

Yes      No

Take out any unnecessary items regularly from your laptop bag

Only take your laptop home when you really need to.

Work Station Layout and General Advice



Do you organize your day so that your vary tasks between keyboarding and other tasks?

Yes      No

Try to avoid prolonged periods of continuous keyboard. Mix your tasks up and vary your activities regularly

Do you vary your posture throughout the day, alternating between sitting and standing positions?

Yes      No

It is recommended that you stand up every 30-60 minutes to enable your body to stretch out and to improve your posture when you re-sit

Is the telephone on the same side of the desk as the hand you answer it with?

Yes        No

You may need to rearrange your desk to avoid twisting across your body to answer the phone

Do you perform regular stretches throughout the day?

Yes        No

Please see the stretching sheet available and perform throughout your work day.

Do you perform regular cardiovascular exercise 3-4 times/week, 30-40 mins duration?

Yes        No

Regular exercise will assist in maintaining a healthy lifestyle and reduce injuries due to stiffness and weakness


If you answer “no” to any of the above questions please refer to the “tips” in order to make appropriate adjustments.

If you have any further queries please contact Your Health Domain for additional advice and/or a workplace assessment.

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Pitt St. City Practice

Level 7 60 Pitt Street Sydney 2000
Hours of Operation:
Mon - Fri 7:30am - 6:00pm
(02) 9251-5111

King Street Practice

Fitness First - The Zone / 94 King Street Sydney 2000
Hours of Operation:
Mon - Fri 7:30am - 6:00pm
(02) 9251-5111