Back pain? Tired eyes? No wonder – many workplaces are ergonomically completely wrong.
This checklist shows you step by step how to make your workplace healthier, more productive and more comfortable – including a self-test and a PDF to take away.
What does "ergonomics in the workplace" mean?
Ergonomics means adapting working conditions to human needs – not the other way around. An ergonomic workplace minimizes strain on body and mind and promotes a healthy posture. In Germany, the Workplace Ordinance (ArbStättV) and the Display Screen Equipment Ordinance, among others, regulate how a workplace must be designed.
Workplace ergonomics checklist – your self-monitoring
Posture & Office Chair
- Seat height between 42–53 cm, roughly corresponding to the height behind the knees.
- Rounded front edge of seat, good padding
- Seat surface: Depth 38–44 cm, width 40–48 cm
- Backrest with lumbar support at belt level, flexible and spring-loaded.
- Angle between upper and lower leg approximately 90°
- Elbows rest loosely on adjustable armrests
- Feet are flat on the floor or on a footrest
- The ergonomic office chair stands stably on five casters (casters suitable for the floor covering)
Desk & Monitor
- Ideal table height: approx. 75 cm, depth: 80 cm, width: 160 cm
- Low-reflection surface, no sharp edges
- Forearms rest on the table while typing.
- Screen directly in front of you, tilted slightly backwards
- Screen distance: approx. 50–80 cm
- Top of screen at eye level
- Maximum 35° head tilt when reading the top line of the screen
- The screen is not in front of a window, so there are no reflections.
- Settings for brightness, contrast, and font size can be individually adjusted.
- Use black text on a white background
Keyboard, Mouse & Input Devices
- Maximum keyboard height: 3 cm, tilt: 5–11°
- Palm rest 5–10 cm in front of the keyboard
- Smooth-operating keys
- The forearm rests relaxed on the table when clicking the mouse.
- Ergonomic keyboards: possibly angled or split with a raised section in the middle.
Lighting & Room Climate
- Window to the side of the workplace, ideally on the right or left
- Uniform, flicker-free illumination of the room with natural light
- Direct light should not fall on the screen, but rather shine from the side or above.
- Ceiling lights with grid, glare-free
- Sun protection (e.g., blinds) is available and extendable.
- Tiltable window for fresh air
- Room temperature: 20–23 °C, humidity 40–60%
- Space available for plants or humidifiers
- Low-noise devices in the room, vibrating machines placed separately
- The chair can roll back safely.
Movement & Breaks
- Dynamic sitting (regularly changing posture)
- Standing or short movement breaks every hour
- Micro-breaks every 30 minutes
- The 20-20-20 rule for eye relaxation: Every 20 minutes, look at something 20 feet away for 20 seconds.
Working from home – special requirements
- Fixed workplace, no improvisation on the sofa or bed
- Ergonomic furniture for your home
- Employer support is available for setup.
Self-test – counting points
Rate the following statements:
- ✅ Yes = 2 points
- ⚠️ Partially = 1 point
- ❌ No = 0 points
| Statement | Evaluation |
|---|---|
| The screen is at eye level and does not reflect light. | |
| The sitting posture is upright, feet flat on the floor. | |
| Regular movement breaks during work | |
| Mouse and keyboard do not cause tension | |
| The lighting is pleasant and glare-free. | |
| The indoor climate is fresh and pleasant. |
Evaluation:
- 10–12 points : Very good ergonomic workplace
- 6–9 points : Solid foundation, potential for improvement
- 0–5 points : Areas for improvement – urgently review your facility
Printable checklist
Download our handy checklist as a PDF, print it out, and regularly take a self-test. Simply answer each question with "yes" or "no" to identify areas for improvement.
Tips for improving ergonomics
- Use monitor arms for flexible height adjustment
- Use footrests if you have short legs or a table that is too high.
- Sit-stand desks promote variety in the workday.
- Incorporate conscious breaks , e.g. for stretching exercises or short walks.
- Learn to sit correctly : lean back, shoulders relaxed, screen at the correct distance.
- Use a filing system for a tidy workplace
- Place phone and accessories within easy reach.
Who pays for the ergonomic equipment?
By law, your employer is obligated to provide you with a safe and ergonomic workplace. In certain cases, you may also be eligible for subsidies from health insurance companies, pension funds, or the employment agency. An application with a doctor's recommendation is particularly worthwhile if you have health problems. You can find out more about applying to your health insurance company here .
Conclusion: Working healthily and productively with the right checklist
An ergonomic work environment is not a luxury, but a fundamental requirement for long-term health. Use the checklist regularly, optimize your workspace step by step, and consult with your employer or an ergonomics expert. Every small adjustment counts!
FAQ
What is an ergonomic workplace?
A workplace that adapts to the body and supports healthy working.
Who pays for ergonomic equipment?
In many cases the employer, otherwise health insurance or pension insurance.
How often should I change my sitting position?
Ideally, every 30–60 minutes for dynamic sitting.
