Workstation self-assessment checklist
Check your office or home workstation in about 10 minutes. You'll get a list of quick fixes and a printable record to share with your employer.
Answered 0 of 18 checks. Answer them all to see your result.
Your answers are saved in this browser only, so you can come back to them. Nothing is sent to EMP.
Workstation self-assessment record
Worker: ________________________
Date: ________________________
Set-up: Office
Result: 0 of 18 checks met (not complete)
Work-related discomfort in the last month: Not answered
| Chair | Can you adjust the height of your seat? | Not answered |
| Chair | With your feet supported, are your thighs about horizontal? | Not answered |
| Chair | Does the backrest support the curve of your lower back? | Not answered |
| Chair | Is there a gap of two to four fingers between the seat edge and the back of your knees? | Not answered |
| Desk | When you type, are your elbows at about 90° with your shoulders relaxed? | Not answered |
| Desk | Is there enough room under the desk for your legs to move freely? | Not answered |
| Desk | Are the things you use most within easy reach? | Not answered |
| Screen | Is the top of your screen at or slightly below eye level? | Not answered |
| Screen | Is your screen about an arm's length away? | Not answered |
| Screen | Is your screen directly in front of you? | Not answered |
| Screen | Is your screen free of glare and reflections? | Not answered |
| Keyboard and mouse | Are your keyboard and mouse close together and centred in front of you? | Not answered |
| Keyboard and mouse | Are your wrists straight when you type and use the mouse? | Not answered |
| Environment | Is the lighting good enough to read without straining? | Not answered |
| Environment | Is the temperature comfortable for most of the day? | Not answered |
| Environment | Are the floor and walkways clear of cables and trip hazards? | Not answered |
| Habits | Do you get up and move at least every 30 minutes? | Not answered |
| Habits | Do you take regular breaks from looking at the screen? | Not answered |
Reviewed by (manager): ________________________ Date: ____________
Actions agreed:
Printed from emponsite.com.au/tools/workstation-self-assessment. General guidance only.
This tool gives general guidance only. It is not a substitute for an assessment by a qualified professional, or for consulting your workers as required under work health and safety law.
Answer each check Yes, No or Not sure. Every No or Not sure comes with a specific fix. Your result is the share of checks met:
| Checks met | Result |
|---|---|
| 90% or more | Good |
| 70% to 89% | Some changes needed |
| Less than 70% | Changes needed |
Why set-up matters
Small problems at a desk add up. A screen a little too low or a chair a little too high is easy to ignore for a day, but repeated over weeks it can lead to neck, shoulder, back and wrist strains. Most of the fixes cost nothing, and take a few minutes once you know what to change.
If you're not sure what heights to aim for, the desk height calculator works out your seat, desk and screen heights.
Working from home
Work health and safety (WHS) duties don't stop at the office door. When people work from home, their employer still has a duty to manage the risks of that work, so far as is reasonably practicable.
In practice, employers should:
- check home workstations, for example with a self-assessment like this one
- supply or fund the equipment workers need, such as a suitable chair, screen or keyboard
- agree how workers will stay in contact and what to do in an emergency
- keep records of the checks and any actions agreed.
Workers' Compensation can cover injuries that happen while working from home, if the injury arises out of or in the course of work. The rules vary between states and schemes, so check with your insurer or scheme for specific cases.
For employers
To run workstation checks across a team:
- Send the link to this page to every worker, including those who work from home.
- Ask each worker to print or save their record and send it to their manager or WHS contact.
- Follow up on every "Changes needed" result, and on anyone who reports discomfort, as a priority.
- Repeat the check when someone moves desks, starts working from home or reports a problem, and at least once a year.
The printed record includes lines for "Reviewed by (manager)" and "Actions agreed", so it can sit on file as evidence that you've checked the set-up.
When a self-assessment isn't enough
A checklist catches the common problems, but some people need more. Book a professional ergonomic assessment when a worker:
- has ongoing pain or discomfort, or an injury
- is returning to work after an injury
- has a condition, disability or pregnancy that affects how they work
- has a set-up the checklist can't fix, such as shared desks, specialised equipment or control rooms.
Frequently asked questions
Do employers have to check home workstations?
Employers have a duty to manage risks to workers' health and safety wherever they work, including at home. The law doesn't require a specific check, but a self-assessment backed by follow-up is a practical, recorded way to meet that duty.
How often should I do a self-assessment?
When you start a new role or move desks, when you start working from home, whenever you notice discomfort, and at least once a year.
What if I have pain at my desk?
Tell your manager or WHS contact. Early advice from a physiotherapist can stop minor discomfort becoming an injury. In the meantime, use the fixes from your checklist and take regular breaks from sitting.
Related tools
- LTIFR CalculatorWork out your lost time injury frequency rate per million hours worked, free and in your browser.
- Workplace Injury Cost CalculatorEstimate what workplace injuries cost you each year, including the lost time and admin that never show up on the claim.
- Psychosocial Risk Assessment ToolRate the 14 common psychosocial hazards for a team or role, and get a prioritised list of risks and controls.
- REBA CalculatorScore a work posture with the Rapid Entire Body Assessment method, and compare up to three postures.
- RULA CalculatorScore arm, wrist and neck postures with the Rapid Upper Limb Assessment method, for one or both sides.
- Desk Height CalculatorFind the right desk, chair and screen heights for sitting and standing work, from your height or your own measurements.
Rolling out workstation checks across your organisation?
EMP's physios and other health professionals assess workstations on site across Australia, with telehealth for remote workers, and follow up on discomfort before it becomes an injury.