Ergonomics and Working from Home E-Learning

Module 1: Introduction to Ergonomics & Computer Workstations
• What is ergonomics?
• Understanding computer workstation ergonomics
• Ergonomics and workplace health
• Common ergonomic risks
• How workstation design can affect the body
• The impact of poor workstation setup
• Ergonomics in office, remote and hybrid working environments
• OSHA's approach to computer workstation ergonomics

Module 2: Ergonomic Hazards & Health Risks
• Musculoskeletal discomfort and disorders
• Neck and shoulder discomfort
• Back discomfort
• Wrist and hand discomfort
• Repetitive movements
• Awkward postures
• Contact stress
• Eye strain and visual fatigue
• Fatigue and reduced concentration
• Recognising early warning signs
OSHA identifies awkward postures, repetition, contact stress and poorly arranged workstation components as important ergonomic considerations for computer users.

Module 3: Computer Workstation Assessment
• Purpose of a workstation assessment
• Identifying ergonomic hazards
• Reviewing the overall workstation
• Assessing seating and posture
• Reviewing desk and work-surface height
• Assessing monitor position
• Keyboard and mouse positioning
• Workspace organisation
• Lighting and glare
• Identifying unsuitable equipment
• Recording assessment findings
• Prioritising areas for improvement
The course introduces practical assessment principles similar to OSHA's computer workstation evaluation approach, including reviewing posture, equipment arrangement, work processes and the working environment.

Module 4: Chair, Desk & Posture
Chair Positioning
• Correct seating position
• Chair height
• Back and lumbar support
• Leg positioning
• Foot support
• Adjusting the chair to the individual
• Supporting neutral posture
Desk & Work Surface
• Appropriate working height
• Adequate leg and foot clearance
• Positioning frequently used equipment
• Reducing unnecessary reaching
• Maintaining sufficient workspace
• Avoiding awkward working positions
Posture
• Understanding neutral body positioning
• Head and neck positioning
• Relaxed shoulders
• Elbow positioning
• Wrist and forearm positioning
• Back support
• Avoiding prolonged static postures
OSHA recommends considering neutral body positioning, including keeping the head and neck aligned, shoulders relaxed, elbows close to the body, wrists aligned with the forearms and the back appropriately supported.

Module 5: Monitor, Keyboard & Mouse Setup
Monitor Positioning
• Appropriate monitor height
• Viewing distance
• Screen angle
• Positioning the monitor directly in front of the user
• Reducing glare and reflections
• Lighting considerations
• Managing visual fatigue
Keyboard
• Correct keyboard placement
• Keyboard height
• Maintaining neutral wrists
• Avoiding excessive reaching
• Positioning the keyboard and mouse appropriately
Mouse & Pointing Devices
• Mouse positioning
• Reducing repetitive reaching
• Keeping the mouse within a comfortable working zone
• Alternative pointing devices
• Managing repetitive movements
OSHA guidance recommends positioning frequently used components such as the monitor, keyboard and mouse to support neutral posture and reduce unnecessary reaching.

Module 6: Movement, Breaks & Visual Comfort
• The importance of regular movement
• Avoiding prolonged static positions
• Changing posture throughout the working day
• Alternating tasks where possible
• Recovery pauses and short movement periods
• Stretching and movement
• Managing screen-related fatigue
• Eye comfort and visual breaks
• Recognising signs of discomfort
• Developing healthier working habits
OSHA's computer workstation guidance emphasises changing working position and providing opportunities for movement rather than remaining in one position for prolonged periods.

Module 7: Remote & Hybrid Working Ergonomics
• Common home-working ergonomic risks
• Assessing a home workstation
• Laptop-related ergonomic challenges
• External monitors and keyboards
• Seating and desk considerations
• Lighting and glare
• Working from temporary locations
• Managing limited workspace
• Maintaining healthy working routines
• Supporting employees working remotely or in hybrid environments

Module 8: Conducting an Online Ergonomic Assessment
• Preparing for an ergonomic assessment
• Reviewing workstation arrangements remotely
• Asking appropriate assessment questions
• Identifying visible ergonomic risks
• Identifying reported discomfort
• Assessing posture and positioning
• Reviewing workstation equipment
• Reviewing lighting and environment
• Prioritising identified issues
• Recommending practical adjustments
• Recording assessment findings
• Following up on outstanding concerns

Module 9: Practical Ergonomic Adjustments
• Making simple workstation improvements
• Adjusting chair and monitor position
• Improving keyboard and mouse placement
• Managing lighting and glare
• Improving workspace organisation
• Supporting neutral working positions
• Reducing awkward postures
• Reducing unnecessary reaching
• Managing repetitive tasks
• Identifying when additional equipment may be appropriate
• Reporting persistent problems
• Knowing when additional professional advice may be required

Module 10: Workplace Responsibility & Ongoing Ergonomics
• Employee responsibilities
• Employer responsibilities
• Reporting ergonomic concerns
• Supporting workplace safety programmes
• Responding to employee discomfort
• Reviewing workstation arrangements
• Reassessing when working circumstances change
• Supporting remote and hybrid employees
• Promoting workplace ergonomics awareness
• Continuous ergonomic improvement

Final Assessment
General Final Assessment

This course is suitable for:
• Human Resources Managers and Directors
• HR Professionals
• Health & Safety Managers
• Safety Coordinators
• EHS Professionals
• Workplace Safety Personnel
• Facilities Managers
• Office Managers
• Workplace Wellbeing Coordinators
• Team Leaders and Supervisors
• Managers responsible for office-based employees
• Managers supporting remote and hybrid teams
• Employees who regularly use computers
• Remote and hybrid workers
• Employees involved in workstation assessments
• Individuals responsible for workplace ergonomics
No previous ergonomics training is required.

Reduce Ergonomic Risk
Poor workstation design, awkward postures, repetitive movements and unsuitable equipment can contribute to workplace discomfort and musculoskeletal problems.

Improve Workplace Comfort
Employees who understand basic ergonomics can identify workstation problems and make appropriate adjustments.

Encourage Early Action
Recognising signs of discomfort and identifying ergonomic risks early can help organisations address issues before they become more significant.

Support Employee Wellbeing
Good workstation practices can support employee comfort, concentration and overall workplace wellbeing.

Support Remote & Hybrid Workers
The course helps employees identify ergonomic risks when working from home, in temporary workspaces or in hybrid environments.

Support Workplace Safety
The training supports general workplace safety and ergonomics awareness and can form part of an organisation's broader safety and wellbeing programme.

By completing this course, participants will be able to:
• Understand the basic principles of workplace ergonomics.
• Understand common computer workstation ergonomic risks.
• Recognise awkward postures and repetitive movements.
• Identify poor workstation arrangements.
• Understand neutral body positioning.
• Assess basic workstation setup.
• Understand appropriate chair and desk positioning.
• Identify suitable monitor positioning.
• Understand keyboard and mouse positioning.
• Recognise lighting, glare and visual comfort issues.
• Understand the importance of movement and changing position.
• Identify ergonomic risks associated with remote and hybrid working.
• Apply practical workstation adjustment principles.
• Identify and prioritise ergonomic concerns.
• Recommend basic corrective actions.
• Understand when concerns should be reported.
• Understand when additional professional advice may be appropriate.
• Contribute to a safer and more ergonomically aware workplace.

Delivery Method
• 100% Online E-Learning
• Self-paced learning
• Accessible through desktop, laptop, tablet and compatible mobile devices
• Suitable for individual learners and organisational groups
Course Features
The programme can include:
• Interactive learning modules
• Workplace scenarios
• Workstation assessment examples
• Ergonomic risk identification activities
• Knowledge checks
• Practical adjustment exercises
• Remote-working scenarios
• Interactive questions
• End-of-course assessment

US Workplace Safety & Ergonomics Guidance

The course is designed around recognised US workplace ergonomics principles and OSHA guidance.

OSHA provides computer workstation guidance covering:

Neutral working positions
Workstation components
Chairs and desks
Monitors
Keyboards and pointing devices
Lighting and glare
Repetition and awkward postures
Workstation evaluation
Practical ergonomic controls

OSHA states that there is no specific federal OSHA standard applying specifically to computer workstations. Therefore, this course should not be described as an OSHA-mandated computer workstation certification. Instead, it provides practical ergonomics awareness and assessment training informed by OSHA's computer workstation guidance.

Samson Training provides practical workplace training designed to help organisations improve employee knowledge, safety awareness and workplace performance.
Our US ergonomics training focuses on practical application rather than theory alone.
Organisations choose Samson Training for:
• Practical workplace-focused training
• Flexible online delivery
• Self-paced e-learning
• Training suitable for office, remote and hybrid workers
• Practical workstation examples
• Interactive learning and knowledge checks
• Online assessment and certification
• Training that supports wider workplace safety and wellbeing programmes
• Flexible support for organisations across the US
Our approach is to make ergonomics practical, understandable and relevant to the employee's actual working environment.

What is an Online Ergonomics Assessment course?
It is an online course that provides practical knowledge to help learners recognise ergonomic risks, review computer workstation arrangements and identify appropriate improvements.

Who should complete the course?
It is suitable for employees, managers, HR professionals, safety personnel, facilities teams, workplace wellbeing staff and others involved in workstation or ergonomics awareness.

Is the course suitable for remote workers?
Yes. The course includes specific guidance on home and hybrid working environments.

Does the course cover computer workstation ergonomics?
Yes. It covers seating, posture, desks, monitors, keyboards, mice, lighting, glare, movement and workstation assessment.

Can I use this course to conduct workstation assessments?
The course provides practical knowledge for basic computer workstation and ergonomics assessments. It is not a specialist professional qualification.
Where an employee reports persistent symptoms or a workplace presents more complex ergonomic risks, appropriate professional or occupational health advice may be required.

Is previous experience required?
No. The course is suitable for beginners and individuals with no previous formal ergonomics training.