Home Office Ergonomics Checklist | Restore at Home Physiotherapy

A. Chair and lower-body support

Feet feel supported by the floor or a suitable footrest Seat height allows a comfortable leg position Backrest or support allows a comfortable working position Chair and desk relationship does not force excessive reaching

B. Keyboard and mouse

Keyboard and mouse are close enough that shoulders can remain relaxed Wrists and hands can work in a comfortable position Frequently used devices do not require repeated long reaching

C. Screen and visual setup

Primary screen is positioned so you are not repeatedly turning your neck Text can be read comfortably without straining or leaning forward Screen height and distance can be adjusted for you and the task Glare and room lighting are manageable and comfortable

D. Workspace and items

Commonly used items are within comfortable reach Cables and pathways do not create obvious trip hazards The work surface has enough usable space If using a laptop full-time, consider external input devices or alternate setups when needed

E. Movement and work habits

Position is changed periodically throughout the day Movement breaks are built into longer work periods Tasks are varied where possible to avoid prolonged static positioning Phone or headset setup does not require prolonged awkward holding

This checklist can help you identify parts of your setup you may want to review. Comfort and work demands vary from person to person.