Office Ergonomics Training

Lesson 1 • Common Office Injury Types

Identifies musculoskeletal disorders and repetitive strain injuries prevalent in office work. Provides context for why ergonomic interventions are necessary.

Lesson 2 • What Ergonomics Means at Work

Defines ergonomics and its application to office settings. Connects human capability limits to workplace design decisions.

Lesson 3 • Key Ergonomic Risk Factors

Examines posture, force, repetition, contact stress, and vibration as primary risk factors. Learners connect these factors to daily office tasks.

Lesson 1 • Chair Adjustment Fundamentals

Covers seat height, depth, lumbar support, and armrest positioning for neutral spine alignment. Proper chair setup is the foundation for all other workstation adjustments.

Lesson 2 • Monitor Placement and Settings

Establishes correct monitor height, distance, and tilt to reduce neck strain and eye fatigue. Learners apply these settings to single and dual-monitor configurations.

Lesson 3 • Keyboard and Mouse Positioning

Defines neutral wrist and elbow positions for keyboard and mouse use. Incorrect placement is a leading cause of repetitive strain in office workers.

Lesson 4 • Laptop and Mobile Device Ergonomics

Addresses the unique postural challenges of laptop and tablet use in office settings. Learners apply accessories and positioning strategies to reduce risk.

Lesson 1 • Safe Reaching and Lifting Techniques

Covers body mechanics for reaching, lifting, and carrying office materials safely. Reduces injury risk from tasks often overlooked in ergonomics training.

Lesson 2 • Understanding Neutral Body Alignment

Defines neutral spine, shoulder, and joint positions that minimise tissue stress. Learners distinguish neutral from harmful postures across body regions.

Lesson 3 • Transitioning Between Postures

Teaches strategies for moving between sitting, standing, and walking throughout the workday. Posture variety reduces static loading and fatigue.

Lesson 1 • Office Lighting for Visual Comfort

Addresses ambient, task, and natural lighting as they relate to screen glare and shadow. Proper lighting reduces both eye strain and postural compensation.

Lesson 2 • Display Settings Optimisation

Covers brightness, contrast, font size, and colour temperature adjustments for reduced eye strain. Learners apply settings appropriate to their ambient lighting conditions.

Lesson 3 • How Screen Work Affects Vision

Explains computer vision syndrome, blink rate reduction, and accommodation fatigue. Establishes why visual ergonomics is integral to overall office ergonomics.

Lesson 1 • Fatigue and Its Workplace Effects

Explains physical and cognitive fatigue mechanisms triggered by prolonged static work. Connects fatigue accumulation to increased injury risk and reduced performance.

Lesson 2 • Stretching and Mobility Exercises

Introduces targeted stretches for neck, shoulders, wrists, and lower back for office workers. Learners practise a short routine executable at the workstation.

Lesson 3 • Pacing and Workload Management

Addresses task pacing, workload distribution, and deadline pressure as ergonomic factors. Learners apply pacing strategies to reduce cumulative physical and mental strain.

Lesson 1 • Introduction to Risk Assessment Tools

Surveys observational and self-report tools used in office ergonomics assessments. Learners select appropriate tools based on assessment scope and available resources.

Lesson 2 • Prioritising and Reporting Findings

Teaches risk ranking, recommendation writing, and report formatting for ergonomic assessments. Learners produce clear, actionable reports for supervisors and employees.

Lesson 3 • Conducting a Workstation Assessment

Provides a step-by-step process for evaluating a seated office workstation systematically. Learners practise identifying deviations from ergonomic standards at each body region.

Lesson 1 • Input Device Options and Selection

Reviews ergonomic keyboards, mice, trackballs, and stylus devices for wrist and forearm health. Learners select devices based on task type and individual risk profile.

Lesson 2 • Sit-Stand Desks and Alternatives

Compares fixed, adjustable, and sit-stand desk options for posture variety and task fit. Learners identify when and how to use sit-stand desks effectively.

Lesson 3 • Cost-Benefit Analysis of Equipment

Provides a framework for justifying ergonomic equipment investments to management. Learners calculate potential savings from reduced absenteeism and injury claims.

Lesson 4 • Accessories and Supportive Tools

Covers document holders, footrests, wrist rests, and headsets as ergonomic supplements. Learners determine which accessories address specific postural deficits.

Lesson 1 • Securing Leadership and Budget Support

Provides strategies for gaining executive sponsorship and securing budget for ergonomics initiatives. Learners frame ergonomics as a strategic investment rather than a compliance cost.

Lesson 2 • Needs Analysis and Gap Assessment

Guides learners through assessing current ergonomic conditions against best-practice benchmarks. Gap analysis results drive programme priority-setting and resource allocation.

Lesson 3 • Monitoring, Evaluation, and Continuous Improvement

Establishes metrics, review cycles, and feedback loops for ongoing programme improvement. Learners apply plan-do-check-act cycles to sustain ergonomic gains over time.

Lesson 4 • Ergonomics Programme Components

Identifies the essential elements of an effective workplace ergonomics programme. Learners map each component to organisational roles and responsibilities.