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Self-Help Checklist

I. Keyboard and Pointing Device
Is your keyboard positioned to allow your shoulders to be relaxed (not elevated) and your upper arms and elbows close to your body (not extended outward)? If NO, then
  • Set desktop, if adjustable, to your proper typing height. Refer to Furniture Guidelines for your proper typing height.


  • Raise your chair to allow you to type comfortably and use a footrest if needed. Refer to Chair Adjustments link.
Are your keyboard and pointing device positioned to allow your wrists to be straight (not bent up, down or sideways)? If NO, then
Is your pointing device easy to reach? If NO, then
  • Place your pointing device next to the keyboard and close to the front edge of your desk.


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  • Use a mouse stage to place the pointing device over the number pad section of the keyboard.


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  • Use the pointing device on the left side of your keyboard.
Do you have soft wrist support for your keyboard and pointing device? If NO, then
If you use a keyboard tray, does it accommodate your pointing device and offer easy adjustments? If NO, then
Is your pointing device easy to activate and the size and shape fits your hand? If NO, then
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II. Monitor
Is your monitor positioned directly in front of you? If NO, then
  • Place your monitor in direct alignment with your keyboard and pointing device.
Is your monitor positioned to allow you to read it without bending your head back or down? If NO, then
  • Raise or lower your monitor to allow your head to be in a neutral position.


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  • Consider computer glasses, especially if you wear bifocals.
Is your monitor positioned at a distance to allow to you read the screen without leaning your head, neck or torso forward or backward? If NO, then
  • Move your monitor closer and/or increase the font size.


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  • Position your monitor approximately an arm's length away.
Is your monitor positioned to minimize glare? If NO, then
  • Adjust your monitor angle to reduce glare.


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  • Have Facilities remove bulbs from overhead light fixtures above your desk.


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  • Adjust blinds to control sunlight.


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  • Position your monitor at a right angle to windows.
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III. Chair
Is your chair height adjustable? If NO, then
Does your chair provide lower back support? If NO, then
Are the arms of your chair adjustable? If NO, then
Is there room between the back of your knees and the front edge of your seat? If NO, then
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IV. Work Surface
Is your work surface at your proper typing height? If NO, then
Is your work surface large enough and deep enough to accommodate your computer components, documents and other items necessary to perform your job? If NO, then
Do your thighs have clearance space between your chair and work surface? If NO, then
  • Consider purchasing height adjustable furniture. Refer to Furniture Guidelines.


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  • Contact Facilities or purchase desk risers to raise your desk to a comfortable height.


  • Lower your chair (provided you can still type comfortably at such a height).
Do your legs and feet have clearance space under your work surface? If NO, then
  • Relocate items, including CPUs, interfering with your legroom.
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V. Job Design
Do you vary your tasks throughout the day? If NO, then
  • Break up large, longer tasks with smaller, shorter ones whenever possible.
Do you take short frequent breaks from the computer throughout the day? If NO, then
  • Take short breaks every 45-60 minutes to stretch and change body position.


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  • Implement reminders to prompt stretch breaks (i.e. Meeting Maker, Microsoft Outlook, stretch break software).


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  • Stand, rather than reach, to retrieve items placed high.


  • Reorganize your workstation to promote movement during the day.
Do you keep frequently used items within an easy reach? If NO, then
  • Relocate all frequently used items, such as your phone, within an easy reach.
If your job involves frequent telephone use, do you use a headset? If NO, then
  • Contact Networking and Communications, at 215-898-4840, for advice on the proper headset.


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  • Use the handsfree option whenever possible.
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