Ergonomic Questionnaire
These days, computers have become so inevitable part of our
lives that we need to use it for various purposes. Be it a free
time or working hours, except a very few people, all depend on
this machine to get their jobs done. There are certain things
you need to know about the computer work hazards and the
preventive techniques you need to follow to make your stay in
front of the computer, trouble free.
I have come across some common worries shared by people who have
to sit for long hours in front of the computer.
Is there a term called overuse of computers? If so, where do I
draw the line?
If I have to use it on a daily basis, how many hours of my
presence in front of this machine is recommended?
Will I be able to finish my work if I am to follow my
recommended time schedule?
Here is a checklist that will help you create a safe, sound, and
relaxed workstation. You can try using it in combination with
the purchasing guide checklist. There are two options - 'Yes'
and 'No'. The questions relate to different topics like working
postures, seating, keyboard, monitors, accessories, work area
and some general questions. If the response is 'no', it means
that a problem exists. Working Postures:
1. Do your head and neck need to be upright, or in-line with the
your torso (not bent down/back)?
2. Do the head, neck, and trunk need to be facing forward
without twisting?
3. Does your trunk have to be perpendicular to the floor (you
may lean back into backrest but not forward)?
4. Do your shoulders and upper arms need to be relaxed and
in-line with the torso, normally about perpendicular to the
floor (but not elevated or stretched forward)?
5. Do the upper arms and elbows need to be close to the body and
not extended outward?
6. Do your forearms, wrists, and hands need to be straight and
in -line (forearm at about 90 degrees to the upper arm)?
7. Do the wrists and hands need to be straight (not bent up/down
or sideways toward the little finger)?
8. Do both the thighs need to be parallel to the floor and the
lower legs to be perpendicular to floor (thighs may be slightly
elevated above knees)?
9. Can your feet rest flat on the floor or should they be
supported by a stable footrest?
Seating (Chair):
10. Does the backrest of the chair support your lower back?
11. Does the seat width and depth have the capacity for the
specific user (seat pan not too big/small)?
12. Is the seat pan of your chair too long to press against the
back of your knees and lower legs?
13. Is your seat cushioned properly, rounded, and blunt with a
"waterfall" front?
14. Do the armrests of your chair support both forearms while
working on the computer without meddling with your movement?
Keyboard:
15. Are the platforms for the keyboard/input device stable and
large enough to hold a keyboard and an input device?
16. Are the input devices (mouse or trackball) located right
next to your keyboard so that they can be accessed and used
without having to reach them?
17. Can the input devices be easily activated with their size
and shape fitting your hand (not too big/small)?
18. Does your workstation ensure that your wrists and hands do
not rest on sharp or hard edges?
Monitor:
19. Is the top of the monitor screen at or below your eye level
so that you can read it without bending your head or neck
down/back?
20. Can the user with bifocals/trifocals read the screen without
bending the head or neck backward?
21. Does the distance of the monitor allow you to read the
screen without leaning your head, neck, or trunk
forward/backward?
22. Is the monitor positioned directly in front of you so that
you don't have to twist your head or neck?
23. Do you ensure that glare (for example, from windows, lights)
is not reflected on your screen that makes you sit in awkward
postures so as to view the screen better?
Work Area (Desk and Workstation): 24. Between the top of the
thighs and your computer table, do you have enough room or your
thighs (thighs are not trapped)?
25. Do you ensure that your legs and feet have sufficient
clearance space under the work surface so that you can get close
enough to the keyboard/input device?
Accessories:
26. Is your document holder stable and large enough to hold
documents?
27. Is your document holder placed at about the same height and
distance as the monitor screen so that there is little head
movement, or need to re-focus, when you look from the document
to the screen?
28. Is your wrist/palm rest padded and free of sharp or square
edges that push on your wrists?
29. Does your wrist/palm rest allow you to keep your forearms,
wrists, and hands straight and in-line when using the
keyboard/input device?
30. While doing telephone and computer tasks simultaneously, do
you keep your head upright (not bent) and your shoulders relaxed
(not elevated)?
General:
31. Do your workstation and equipment have sufficient
adjustability that ensures your safe working posture while
allowing you to make occasional changes in posture when you work
on your computer?
32. Are your computer workstation, components, and accessories
maintained in serviceable condition and do they function
properly?
33. Are your computer tasks planned in a way that allows you to
vary tasks with other work activities, or to take micro-breaks,
or recovery pauses while at the computer workstation?
So that is all about it. Living carelessly is the easiest thing
to do, but could be the most dangerous thing too. On the other
hand if you take some precaution, it can be the foundation for a
healthy living, later in your life.
Remember that all the computer related hazards are not going to
hamper your life in a very short span of time. But it may take
years to show the symptoms. As I said earlier, prevention is
better than cure.