Checklist for VDT Users

With this checklist, the more "YES" answers there are, the better. This is particularly important for intensive computer users (more than 5 hours per day at the computer) as well as moderate computer users (3-5 hours per day at the computer).  This checklist is also available in "pdf format" here.
 

	YES	NO
Are the shoulders relaxed, elbows close to the sides (i.e. arms are not reaching), forearms roughly horizontal and wrists straight while using the keyboard? If no, adjust the chair height and/or keyboard height.
Is there some space in front of the keyboard to allow the user to rest the wrists when not actively keyboarding? If no, try to provide about 2-3 inches of space for the wrists and palms to rest on when not actively keyboarding. Also, ensure that the wrists and palms are not resting on sharp edges or similar pressure points.
Do the wrists remain "free" and not resting on the desk surface or wrist rest while actively keyboarding? If no, try to avoid "planting" the wrists and palms on surfaces such as the desk or a wrist rest since this tends to cause deviation of the wrists. Use those surfaces when not actively keyboarding.
When seated, is the lower back well supported and remain in contact with the backrest of the chair while performing computer work? If no, consider the following: adjust the backrest of the chair (i.e. adjust height, move backrest forward horizontally, adjust tilt) try a pillow or strap-on back support to ensure that the back is in contact with the backrest try a footrest to assist with sitting posture
While sitting, are the knees bent (about 90o) and the thighs roughly horizontal? If no, adjust height of chair accordingly.
When seated, is there a space about the width of a clenched fist between the back of the knee and the front of the chair? If no, move the backrest forward horizontally or try adding a pillow or strap-on back support to help "shorten" the length of the seat pan.
When seated, can the feet rest comfortably on the floor? If no, the keyboard height may need to be lowered or a footrest may be required.
While seated at the workstation, are the ears, shoulders and hips lined up vertically? If no, make necessary adjustments to the chair height, the angle of the backrest, keyboard height, viewing distance and/or the height of the computer monitor.
Is the mouse or other pointing device located close to, and at about the same height as, the keyboard?  If no, bring the mouse device closer to the keyboard, at about the same height. The upper arm should be close to the body and the elbow should be bent (about 90o) and close to the sides. The wrist should be relatively straight, not deviated to the left or right or up or down.
Is a document holder available for frequently used documents or reference materials?  If no, use a document holder that is positioned to either side of the monitor or, if the workstation permits it, prop the documents "in-line", between the monitor and keyboard.
Are frequently used items such as files, telephone, etc. placed within easy reach (i.e. avoiding frequent above shoulder reaches or frequent twists or turns of the spine).
Does the user take frequent vision breaks for refreshing the eyes?  If no, and the user often experiences dry, itchy, irritated, tired eyes and/or headaches and eyestrain, remember that for every 30 minutes of intensive computer users, rest the eyes by glancing away from the monitor and focussing on a distant object for about 15 seconds before resuming work on the computer.
Does the user take physical breaks and move about frequently during the day (such as stretching exercises performed at the desk, moving or walking about to perform different tasks, changing sitting postures, etc.) If no, remember that for every hour of intensive computer use, try to take about 5 minutes away from the computer to stretch, perform a different task, etc.Humans cannot remain in one position for hours on end without feeling aches and pains.
Is the top of the computer screen at about eye level or slightly lower?  If no, and neck/shoulder discomfort is a problem, adjust the height of the monitor accordingly (ensure that the monitor is on a stable surface)
Are the characters on the monitor easy to read? If no, and eyestrain/headaches are a problem, consider the following: adjust the contrast/brightness levels on the monitor check distance from the monitor (should be about arm's length) check for sources of direct or reflected glare  check the level of overall illumination in the area adjust font size, screen colours