For UMA: Please complete and return this Computer Workstation Checklist along with a signed copy of your VDT Attendance Form to Administrative Services within 7 days.
For USM: Contact the Health and Safety Specialist.
For other campuses, contact your supervisor and/or HR office for information.
|Name & Job Title|
|Department & Phone|
|Supervisor & Phone|
The following computer workstation checklist will help you to identify some important risk factors that can contribute to work-related discomfort or problems. Complete this checklist to determine if your workstation is properly designed for your work tasks.
|Is your head in an upright position when you view documents on your computer screen?|
|Are your shoulders in a relaxed position when you place your hands on the keyboard?|
|Are your arms close by your side in a relaxed and comfortable position when you use the keyboard or mouse?|
|Are your elbows bent at a 100-110 degree angle when you use the keyboard or mouse?|
|KEYBOARD AND MOUSE||Yes||No|
|Are the home row keys on your keyboard positioned directly in center front of your trunk?|
|Are the keyboard height and slope both easily adjusted?|
|Is your mouse within close reach and at the same level as your keyboard?|
Are the keyboard and mouse within close reach?
|Is the height of your chair adjusted so that your feet are positioned flat on the floor or on a footrest?|
|Are your hips as far back in the chair as possible so that your back is touching the chair back?|
|Does the back of your chair support your lower back?|
|Is the chair backrest height adjusted to provide maximum support for your back?|
|Is the size of your seat long and wide enough to support your hips and thighs?|
|If you have armrests, do they allow you to rest your arms comfortably?|
Is the top of the screen slightly below eye level?
|Is your computer screen at a proper tilt and height to allow you to view it without raising or lowering your chin?|
|Are you sitting directly in front of your computer screen?|
|Is the computer screen at approximately arm's length reach away from you (18-20 inches)?|
|Are your source documents positioned on a stand placed between the monitor and keyboard?|
Is there sufficient light for you to complete reading tasks without straining your eyes?
Is there sufficient lighting without glare on the screen from windows, lights, and surfaces?
|Are your shoulders relaxed when keying and using the mouse?|
|Are your elbows positioned close to your side when keying or using the mouse?|
|Are fingers and wrists in neutral or straight alignment when typing (not turning side to side or going up or down)?|
|Are you hitting the keyboard keys with as light a force as possible when keying?|
Are you holding your mouse loosely with your hand and fingers in a relaxed position when moving the mouse around the screen?
|Are you trying to keep your fingers relaxed when keying or using the mouse, i.e. not positioning or hovering your fingers or knuckles above the keys?|
|Are you avoiding awkward postures such as an extended finger or thumb when keying or using the mouse?|
|Do you take a brief 1-2 minute break from keying or using the mouse every 30-45 minutes?|
|Do you take stretch breaks intermittently throughout the day?|
Do you avoid cradling the telephone between your head and shoulder when talking or listening to others?
|Do you know how to adjust your chair, keyboard tray, and other workstation accessories?|
|Are you aware of how to report ergonomic problems and obtain help or information on ergonomics?|