Ergonomic Self-Audit: A Checklist for Your Home or Office

Working from home shouldn’t cost you your physical health. Yet, this is a real risk for remote workers without ergonomic solutions in place. Musculoskeletal disorders (MSDs) affect millions of people every day, causing injury, diminishing productivity, and exacerbating other issues, such as chronic pain, disability, and mental health. A survey by the Canadian Institute for Safety and Performance found that nearly 70% of employees working from home experienced pain or discomfort at the end of their workday.¹ A 2024 report from US researchers noted a significant rise in carpal tunnel and other musculoskeletal issues since the rise of working from home.²

Your workplace likely has guidelines and equipment in place to mitigate injury. But if you are working from home, you may not have these ergonomic measures in place to protect your health. Whether you have a dedicated workspace or work from multiple locations, following ergonomic principles anywhere you work can help prevent strain and serious harm.

This self-audit will help you evaluate your setup and make adjustments for a safer, more comfortable workspace. Although the following hints will help, we are all designed differently and have different jobs and unique workstations. Taking the time for an ergonomic assessment from an Occupational Therapist will help you get it right for you – especially if you are already predisposed to MSDs or are having persisting symptoms of MSDs.

Ergonomic Checklist

Having the right tools and equipment will help set you up for success. However, knowing how to adjust your equipment and apply ergonomic principles is key to maintaining ergonomic posture. It’s also important to have tools that suit your unique body and situation. If you are working permanently in an office, whether in person or remotely, consider getting a professional opinion on what equipment you actually need. If you are working in a new space for the short term, you can use some creative solutions to support your comfort and prevent injury.

Use this checklist to evaluate your workstation and make adjustments.

1. Are you sitting on a chair that supports you?

A chair with adjustable features is ideal for setting up a comfortable space and avoiding strain on your lower back. Adjustability matters because each person’s body is unique, so what works for one person may not work for another. A good ergonomic chair should provide lumbar support to maintain the natural curve of your lower back, support your arms to reduce strain, and adapt to seat height and depth to support your thighs and align your feet on the floor or a footrest.

The couch or bed may feel comfortable, but they put your back muscles in a difficult position. If you spend the majority of time working from home, investing in a good chair that fits your body is the best solution.

2. If you are working with a laptop, do you have an external monitor or keyboard and mouse?

Working on a laptop puts you in a curved “turtle” position – the one where your neck is down and you’re creating a hump in your upper back. A laptop may be convenient to move from couch to bed to table, but in the end, you cannot get your arms and your neck in a good position while only using the laptop. We recommend having a simple keyboard and mouse and propping the laptop up at a height that allows your neck to be in a neutral position. If you prefer the laptop keyboard, then invest in a monitor you can set up at a better position for your neck.

3. Are your arms supported and elbows at right angles?

One of the best things you can do for your shoulders is to take the weight off them by having forearm support. Keep your keyboard at a level where you are not shrugging your shoulders. This means that your elbows are at 90 degrees, your shoulders are relaxed, and your wrists are in a neutral position. A table that is too high will cause you to have uncomfortable shoulders or wrists.

4. Are your eyebrows aligned with the top of your monitor?

Looking up or down can cause nasty headaches and neck pain. Did you know that your head weighs almost 42 pounds when you are bending forward? That is a weightlifting program that you do not want. Keep your neck straight above your spine to reduce that to less than 12 pounds. You do not want to be heavy lifting with your neck muscles all day long.

In the absence of a monitor stand, you can stack sturdy books or paper, a shoebox, or a small crate to raise your screen to eye level. If you're referencing paper documents, use a slanted surface like a document holder to reduce neck bending. If you don't have a slanted surface, a three inch binder could work as well. 

5. Are your feet well supported?

If you are on a chair that is too high, your legs will dangle, and this may lead to some lower back pain. Plant your feet on the floor or throw a footrest under your feet, and you will feel much better. If you don’t have a footrest, find a pile of old textbooks to put under your feet.

6. Do you get up and move at least once every 45 minutes?

Your body is made to move. Getting up regularly for a drink of water or a stretch will help your muscles and body get the break that they need to release tension. Taking breaks can also help improve your focus and concentration.

7. Does your employer cover ergonomic assessments?

Consider talking to your employer about their ergonomic policy to see what guidelines and tips they provide. Inquire about the possibility of purchasing ergonomic equipment and/or contacting a healthcare professional to set up more permanent solutions in your home office.

How Can Gowan Consulting Help?

Gowan Consulting can help with your workplace ergonomic needs. We can help employees prevent MSDs in the workplace and provide solutions for organizations to help injured employees stay at or return to work. Some of our ergonomic solutions include:

• Provision of individual ergonomic assessments or Ergoblasts for healthy employee education and workstation adjustments. To make a referral, submit a request here.
• Training of managers and employees on injury prevention and ergonomics. Contact us to develop a customized session or program for your workplace needs.
• Consultation and review of your workplace policies and procedures, risk assessments, and intervention strategies. Set up a consultation to learn more about how we can make a difference in your healthy business.

Resources

[1] Hackney, A., Du, B., Yung, M., Yazdani, A. (2020). Brief Report on Initial Key Findings of National Survey on the Impact of Working from Home on Physical and Mental health of Canadians. Canadian Institute for Safety, Wellness, & Performance (CISWP). Kitchener, ON

[2] Klein, L. (2024, September 25). Carpal tunnel syndrome, other injuries up 21 percent in CT following pandemic as more work from home. CT Insider. https://www.ctinsider.com/business/article/ct-report-workplace-injury-carpal-tunnel-ergonomic-19788586.php