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Mar 11, 2025 • 8 min read
The Ultimate Ergonomic Self-Assessment Checklist
Good workstation ergonomics is critical for health, comfort and productivity. Use this guide to make some quick fixes—and feel the instant difference.
Written by: Eisabess Chee
In today’s modern work landscape, many of us spend hours at our computer workstations without realising the toll it takes on our bodies. Poor ergonomics doesn’t just lead to temporary discomfort—it can result in chronic pain, reduced productivity, and long-term health issues.
The good news is that simple adjustments to your workspace can dramatically improve your comfort and well-being throughout the workday. This self-assessment checklist will walk you through easy, practical steps to instantly optimise your workstation setup.
How to Improve Your Office Chair Ergonomics
As the primary support system for your spine throughout the workday, your chair is the foundation of proper workstation ergonomics.
The right chair adjustments can significantly reduce strain on your lower back, improve circulation to your legs, and prevent poor posture. Many ergonomic issues begin with improper chair setup, making this the component to address first in your ergonomic assessment.
- If armrests are present, they should be short and fit under the desk. Avoid using armrests while working on the computer.
- Set the chair’s height so that your feet rest flat on the ground, and your thighs are parallel to the floor. You can also achieve this by using a footrest.
- When sitting on the chair, maintain a 2-5 cm gap between the chair’s edge and the back of your knees.
- Adjust the backrest to support the two dimples in your lower back.
- Adjust the tilt of the seat to horizontal or slightly forward to your own preference, hips should be around or slightly more than 90 degrees.
Tips for an Ergonomic Desk Setup
The desk serves as your main work surface, and an appropriate height relationship to your body is crucial for preventing repetitive strain injuries. A correctly positioned desk eliminates the need to hunch forward or raise your shoulders while working, which can lead to neck, shoulder, and upper back tension over time.
Remember that the goal is to bring your work to you, rather than forcing your body to conform to a fixed desk height. If you have an adjustable sit stand desk, see the section below.
- Adjust the height of your chair (or desk), so that the top surface of the desk is just below your elbows. When using the computer, you should sit comfortably with your shoulders relaxed by your side and your elbows between 90 to 100 degrees when typing.
- Keep your desk uncluttered, utilise both the left and right sides of the desk for various tasks to maximise workable space.
- Ensure you have free movement underneath the table and no obstacles inhibiting leg movements.
Setting Up Your Keyboard and Mouse
Want to avoid getting carpal tunnel syndrome and tendonitis? Ensure your keyboard and mouse are set up optimally.
The goal is to maintain a neutral wrist position that minimises strain on the tendons and nerves running through the wrist. Poor keyboard and mouse positioning can lead to wrist extension or deviation that, over time, creates inflammation and chronic pain if left unaddressed.
- Place the keyboard close to you and directly in front of the monitor to minimise unnecessary forward reach.
- The feet of the keyboard should be lowered so that the keyboard sits flat on the desk.
- Position the mouse so that it is placed close to you, reducing unnecessary forward or sideways reach.
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The Best Position for Your Computer Monitor
Proper monitor positioning directly impacts neck health, as every degree your head tilts forward adds significant strain to the cervical spine.
The average human head weighs approximately 4.5-5.5kg, but this weight effectively increases when tilted forward, potentially creating long-term issues with neck strain, headaches, and even compressed discs.
Correct monitor height and distance also reduce visual strain, as eyes naturally focus better at certain distances and angles, minimising the fatigue that comes from prolonged screen viewing.
- When sitting upright, the monitor(s) should be placed at a height that allows you to view the top third of the screen when looking straight ahead.
- The monitor should be placed at approximately arm’s length, and adjust according to vision and comfort.
- Avoid placing monitors facing windows or having windows directly behind them, as this can cause reflections and glare. Lowering blinds can address this.
- If you are using dual monitors, place the monitors side by side at the same height, slightly angled inward to allow you to look evenly between the two monitors. Or if you have a primary and a secondary monitor, face yourself more toward the primary monitor.
Making Your Laptop Usage More Ergonomic
Laptops present unique ergonomic challenges because their design inherently creates poor posture. When the screen is at the right height, the keyboard is too high, and vice versa. This design compromise makes laptops unsuitable for extended use without modifications.
The accessories mentioned below transform a laptop into an ergonomic workstation by separating these elements. This allows proper positioning of both screen and input devices to protect your neck, shoulders, and wrists during longer work sessions.
If you are using a laptop for prolonged periods, set up your laptop workstation properly by using the following equipment:
- External keyboard and mouse
- Laptop stand
- External monitor
How to Set Up Your Sit-Stand Workstation
The sit-stand workstation addresses the fundamental issue that our bodies aren’t designed for prolonged static postures of any kind, even ergonomically correct ones.
Alternating between sitting and standing promotes better circulation, engages different muscle groups, reduces spinal pressure, and may help maintain better metabolic health.
The key benefit comes not from standing all day—which brings its own issues—but from the regular position changes, which align with our bodies’ natural need for movement and postural variety throughout the day.
- Adjust the table height to approximately belly button height.
- The monitor should be positioned such that you do not tilt or arch your head back, or twist your neck (same as in a seated workstation setting).
- If you just started using a sit stand workstation, start standing for short periods and gradually build up your standing tolerance over a period of time.
- Consider the type of footwear worn i.e. low heel and supportive is preferable. Consider leaving an additional pair of shoes at work.
- Consider using an anti-fatigue mat (e.g. yoga mat) if the office flooring is hard flooring.
Telephone
Phone handling is a commonly overlooked factor that can cause significant strain, particularly for those who multitask while on calls. Cradling a phone between ear and shoulder can create neck deviation and muscle tension that leads to both acute and chronic neck pain.
Moving your telephone to your non-dominant side also creates better task distribution between hemispheres of your brain. Finally, it balances physical workload between your arms, reducing the risk of overuse injuries.
- If your job involves frequent use of telephone whilst performing computer work, the use of a hands-free device is recommended.
- Place the telephone to the non-dominant side of the workstation to balance the workload between the left and right arm.
Other Considerations
These other factors address the overall ergonomic situation, beyond furniture and equipment positioning.
- If you refer to hardcopy documents frequently, do you need a document holder?
- Do you have appropriate lighting for reading or writing documents?
- Are you taking postural breaks every 30 minutes? Even brief breaks like walking to the printer or standing up whilst talking on the phone count.
Take Your Workplace Comfort to the Next Level
While this self-assessment guide provides a solid foundation for improving your workstation ergonomics, nothing compares to the precision of a professional evaluation.
Our workplace ergonomics experts can identify issues you might miss and provide customised solutions tailored to your unique body mechanics, work habits, and health concerns.
Whether you’re experiencing discomfort, returning from an injury, or simply wanting to optimise your workspace for peak performance, contact us today to experience the difference ergonomic expertise can make in your daily comfort and long-term well-being.
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Eisabess Chee is a seasoned writer with over 8 years of diverse experience in education, journalism and marketing. At AusRehab, she oversees content creation through research, writing, editing, and the crafting of resources that tackle workers compensation and workplace injury. Eisabess also curates the AusRehab newsletter, ensuring it’s packed with valuable and well-researched insights.
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