Work Health and Safety (WHS): Ergonomic Awareness at Work

Free Online Course with Instant Certificate
Self-paced, practical, and designed for all workplace environments.

Course Introduction

Poor workstation design and posture are leading causes of workplace discomfort, fatigue, and injury.
Ergonomic awareness is the key to preventing these problems. It helps staff recognise risk factors, adjust their workspaces, and create habits that support long-term health.

This free course provides the essentials of ergonomic safety for all staff — from office workers to healthcare and retail teams.
Learn how to set up your workstation, move effectively during the day, and support your physical wellbeing at work.

Learning Outcomes

By the end of this course, you will be able to:

Identify common ergonomic risks in the workplace.
Adjust your workstation for comfort and safety.
Apply correct posture when sitting, standing, or lifting.
Recognise early signs of strain or fatigue.
Promote healthy movement and stretching habits during work hours.

Who This Course Is For

Office and administrative staff.
Healthcare and allied health employees.
Retail, warehouse, and hospitality teams.
Managers responsible for staff wellbeing and workplace safety.

Module 1: Understanding Ergonomics

Ergonomics is the science of fitting the job to the worker.
It focuses on designing equipment, workspaces, and tasks to reduce strain and improve comfort.

Good ergonomics benefits everyone by:

Preventing musculoskeletal injuries.
Improving focus and productivity.
Reducing fatigue and absenteeism.

Simple adjustments to desk height, chair support, and screen position can make a major difference in comfort and safety.

Module 2: Setting Up Your Workstation

A well-designed workstation keeps your body in a neutral, relaxed position.

Key principles:

Chair height: adjust so feet rest flat on the floor or a footrest.
Desk height: elbows should be at a 90-degree angle.
Monitor: top of screen at or slightly below eye level, arm’s length away.
Keyboard and mouse: close enough to prevent reaching or twisting.
Lighting: reduce glare with natural light or adjustable lamps.

Encourage staff to check their workstation daily and report discomfort early.

Module 3: Safe Movement and Manual Handling

Even with a good workstation, repetitive motion and lifting can cause injury.
Safe movement and handling reduce the risk of back strain and fatigue.

Tips:

Keep loads close to your body.
Bend at the knees, not the waist.
Avoid twisting while lifting.
Alternate between sitting and standing.
Use mechanical aids when available.

Encourage micro-breaks and stretching every 30–45 minutes to prevent stiffness.

Module 4: Early Warning Signs

Pay attention to early signs of strain such as:

Neck or shoulder pain
Tingling in the hands or wrists
Lower back discomfort
Headaches or eye strain

Addressing symptoms early prevents long-term injury and lost productivity.
Supervisors should take reports of discomfort seriously and adjust workstations immediately.

Module 5: Promoting Ergonomic Awareness

Creating a culture of ergonomic safety means encouraging everyone to take responsibility.
Simple actions like workstation checklists, reminders to stretch, or sharing ergonomic tips during meetings help maintain focus on wellbeing.

A workplace that values comfort and safety benefits from higher morale, fewer injuries, and improved performance.

Completion and Certification

This course is self-paced and free to complete.
On finishing all modules, you can download your instant certificate of completion, suitable for HR and accreditation folders.