Ergonomics are important, very important. An ergonomic workstation can make work much more pleasurable, easier and less tiring.

Since more and more people are working (or want to work) office jobs, ergonomics are increasing in importance. Unfortunately not many of us are taking it seriously enough until we start to feel fatigued or have a work related injury (like carpal tunnel syndrome).

Alright, enough talk… here is a small but effective free workstation ergonomic checklist you can use to make sure you’re taking the necessary steps to protect yourself at work/home.

1. Posture
   • Your feet should be able to rest comfortably
   • You should be able to sit with your knees in a comfortable position
   • You should be free of any uncomfortable pressure points or obstructions
   • Your head should be held vertically so your neck isn’t stressed to balance your head in an un-natural position
   • You should spend the majority of your time facing forward without having to rotate your head or body in order to work.
   • Make sure you can reach all of the items you regularly use without having to reach for them, keep them close to you
   • Shoulders, elbows and wrists should be in their natural relaxed positions, make sure they’re not being forced into uncomfortable or un-natural positions
2. Workstation Environment
   • Your chair should be fully adjustable, height, lumbar, seat depth and so on… this is very important
   • Work surface (desk top) should be height adjustable so your feet can rest comfortably on the floor without bumping into the work surface while at the same time not being too high
   • Your monitor and keyboard should also be height adjustable as to accommodate a natural and relaxed head/arm positioning
   • Lighting should be bright but not cause glare on your monitor and other surfaces
   • Temperature in the workplace should be comfortable, not too hot or cold… this will help you work better
   • Noise levels should be kept under control. Nobody likes working in a noisy environment, it can cause unnecessary stress
   • Ventilation is important, fresh air helps prevent headaches, keeps you alert and feeling fresh
   • Static electricity sucks, do what you can to prevent it!

These are some of the more common things you can look for and solve without professional help. If you’re totally a DIY type, buy a good book on office/home office ergonomics and tackle it head on.

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