LABORATORY Ergonomic Self-Evaluation
Ergonomics is the art and science of fitting the work environment to each individual worker.
People who have an understanding of ergonomic principles are better able to help ensure their comfort and safety, thereby avoiding
bodily pain and injury. The main purpose of the NRAO ergonomic program is to prevent musculoskeletal injuries (MSI).
The NRAO provides ergonomic training, risk assessments and measures to control risks for the employees. NRAO employees are
encouraged to be proactive in striving for ergonomic health by understanding ergonomic principles and applying these principles to
their own unique needs and work tasks.
Ergonomic solutions are generally twofold:
1.) Making physical changes so the work environment fits better to the person (e.g. raising table to prevent awkward bending),
2.) Making changes to the way the work is performed (e.g. rotating tasks to avoid undue fatigue).
Your resources to find and implement ergonomic solutions include: your supervisor, your co-workers and the ESS/Wellness Team.
In addition there is a list of references at the end of this program for further study.
The process of maintaining one’s ergonomic health is ever-changing-- as our needs change, our job duties change and the field of
ergonomics makes advances.
This self-evaluation will help you identify what is working well, and what might need adjustment in your work environment(s). In each
section, there are suggestions for modifications to improve your comfort and well-being. You are encouraged to write in the comments
sections so that your needs and questions can be properly addressed.
How to use this Self-Evaluation
Complete this self-evaluation for the tasks you perform at work.
Check the “YES” box for the ergonomic conditions you currently have or ergonomic practices you currently are doing.
Check the “NO” box for items that are less ergonomic and may need modification.
If an item does not apply to you, check the “N/A” box for Not Applicable.
The column on the far right lists changes to consider improving the ergonomics of your work. When considering changes
you are encouraged to obtain input from co-workers, supervisors, and ESS/Wellness team.
LABORATORY Ergonomic Self-Evaluation_10_01_13
1 of 8
LABORATORY Ergonomic Self-Evaluation
Yes
No
N.A.
Possible Ergonomic Solutions
STANDING BENCH
Adjustable height benches
Adjustable chair
Temporary standing platforms
Scissor Lift Table
Adjustable Sit-stand chairs
Redesign task/workstation
Modify bench surface with clamp
on cut out extensions
Modify bench surface with clampon extensions
Move certain tasks to a seated bench
with adjustable chair
TIP: While standing in place
it is best to alternate
between feet on the footrest
to reduce stress on your
lower back.
TIP: If workbench has
undersurface cabinet, try
opening or removing door
and placing foot on lower
shelf to reduce back strain.
Then alternate feet for your
comfort.
1. My standing table surface is typically between the
height of my elbows and waist while working
with heavy items (e.g. engine part).
2. My standing table surface is approximately at
height of my elbows while working with lighter
items (e.g. small prototype).
3. My standing table surface is about 2 inches
above my elbow height while doing precision
work (e.g. connecting fibers).
4. There is at least 4” of knee and foot clearance
under the standing table(s) for me.
LABORATORY Ergonomic Self-Evaluation_10_01_13
Comments: ___________________
________________________________
________________________________
2 of 8
Yes
5. There is a footrest available (~6” from floor) for
longer periods of standing.
6. There are cushioned floor mats in areas where I
stand for longer periods.
TIP: Floor mats with
contrasting colors to the
floor reduce the risk of
tripping.
7. My primary work tools and supplies are located
within arm’s reach from table edge?
Avoid contact stress
8. The edge of the table is rounded or padded (to
avoid contact stress).
LABORATORY Ergonomic Self-Evaluation_10_01_13
No
N.A.
Possible Ergonomic Solutions
Wear well fitting cushioned shoes,
insoles, arch supports
Install foot rails or footrests
Anti-fatigue floor mats with sloped
edges
Reposition tools and supplies within
comfortable distance
Provide tool organizers, turntable
workstations
Wheeled cart for supplies & tools
Reconfigure work area into an ‘L’
or ‘U’ shape
Add edge rests and protectors to
eliminate sharp edges
Use gel pads on surface to protect
elbows
Wear custom padded sleeves under
lab coat
Comments: _____________________
________________________________
________________________________
3 of 8
Yes
No
N.A.
Possible Ergonomic Solutions
SEATED BENCH
9. When sitting for longer periods in the lab, I
usually have access to a chair or stool that is
adjustable to my size.
Good posture
In the lab chair(s) I usually sit in:
10. I can sit all the way back in the seat and still have
2 to 3 finger widths between the edge of the seat
and my calves.
Adjustable chair
Different size chair
Lumbar pillow
Footrest
Remove clutter from under table
Modify bench surface with
extensions to increase knee and
foot clearance
Design tasks so that I can alternate
positions more frequently
Redesign task or workstation
11. There are arm rests if I need them.
12. I can remove the rests, or pivot the arm rests to
get close enough to the work bench.
13. My feet can either rest flat on the floor or I can
use a footrest for support.
14. I can sit close to my work and my knees do not
touch anything.
Poor posture
15. When using foot controls for longer periods, I can
use both my left and right legs without twisting
my hips and causing strain.
Comments: _____________________
_______________________________
_______________________________
LABORATORY Ergonomic Self-Evaluation_10_01_13
4 of 8
Yes
No
N.A.
Possible Ergonomic Solutions
Microscopes
Reposition microscope
Reposition worker
Use microscope adapters (e.g.
longer eyepieces)
Use video system
Use forearm support/pad
Better lighting or task lighting
Ergonomic tweezers/tools
Rotate to various tasks every 4-5
hours
NWS (Germany)
Excelta (Switzerland)
16. I can view through the microscope eyepiece with
neutral neck, shoulder and back postures? (Neck
flexion < 25°, shoulders relaxed, back upright and
supported by chair? )
17. When using the microscope my forearms are well
supported in order to perform fine manipulations.
18. My precision tools are comfortable to hold.
Comments: ____________________
_______________________________
_______________________________
n
LABORATORY Ergonomic Self-Evaluation_10_01_13
5 of 8
Yes
Miscellaneous
19. Clamps and holders are available to support
materials that must be held still for prolonged
periods.
No
N.A.
Possible Ergonomic Solutions
Provide clamps
Provide racks, holders, shelves, or
organizers
20. There is adequate and appropropriate storage for
supplies in my work area.
Rearrange materials and open space
for most often used items
Clean up clutter
Provide storage for supplies
Place heavy items on shelves
between knees and chest level
21. There are adequate bins and racks for frequently
used items.
Provide bins, racks and shelves for
frequently used items
22. I can use a platform for tasks that require lifting
arms above chest level for prolonged periods.
Standing platforms or elevated work
areas
TIP: Avoid working with hands above head more than 4
hours per day.
LABORATORY Ergonomic Self-Evaluation_10_01_13
Comments: ____________________
_______________________________
_______________________________
6 of 8
Yes
No
N.A.
Possible Ergonomic Solutions
Practices
23. I have equipment that is functioning properly.
24. I try to vary my positions and tasks throughout
the day.
TIP: “Water, or its lack
(dehydration), can influence
cognition. Mild levels of
dehydration can produce
disruptions in mood and
cognitive functioning”
www.ncbi.nlm.nih.gov/pmc/art
icles/PMC2908954/
Regular exercise
helps keeps the body toned.
Toned muscles are less likely to become
overly stretched and weakened, or fatigued
and then injured.
LABORATORY Ergonomic Self-Evaluation_10_01_13
Fix equipment:
______________________________
Access to more than one working
station
Workstation adjustability to allow
for changes in posture
Organize tasks to use different
muscle groups throughout day
Take micro-breaks of 30-60 seconds
by moving:
 standing if sitting
 sitting if standing
 close eyes & cup hands over
eyes
 stretching
 deep breathes
 walking
Comments: ___________________
________________________________
________________________________
7 of 8
Primary References downloaded April 2013:
1. UC-Davis “Laboratory Ergonomic Checklist”.
http://safetyservices.ucdavis.edu/ps/ebm/le/laboratoryErgonomicsChecklist.doc/view
2. UC-Davis “Ergonomic Laboratory Equipment Listing”.
http://safetyservices.ucdavis.edu/ps/ebm/le/labErgonomicEquipment_070609.doc/view
3. “Making It Right” (pdf) by WorkSafeBC (Worker’s Compensation Board, British Columbia, Canada)
http://www.worksafebc.com/publications/health_and_safety/by_topic/assets/pdf/Making_it_Right_BK110.pdf
LABORATORY Ergonomic Self-Evaluation_10_01_13
8 of 8