Posture Score Tool
Posture Score Tool
Assess your workspace ergonomics in under 3 minutes. Answer 10 quick questions about your chair, desk, monitor, and habits to receive a personalised posture score with actionable recommendations to reduce pain and boost productivity.
How adjustable is your chair?
Does your chair have lumbar support?
Are your feet flat on the floor when seated?
Is your desk at the correct height for typing?
How much desk space do you have?
Where is the top of your monitor relative to your eyes?
How far is your monitor from your eyes?
Do you use a monitor stand or arm?
How often do you take breaks from sitting?
Do you stretch or exercise during the workday?
Why Posture Matters
- Back pain affects 80% of adults at some point in their lives, and poor sitting posture is one of the leading contributing factors.
- Correct monitor placement at eye level reduces neck strain by up to 40%, helping prevent tension headaches and cervical pain.
- Taking regular breaks every 30–60 minutes reduces the risk of musculoskeletal disorders and improves focus and productivity.
- An ergonomic chair with proper lumbar support maintains the natural S-curve of the spine, reducing disc pressure by up to 50% compared to slouching.
- Desk height matters: when your elbows are at 90° while typing, you reduce strain on your wrists, shoulders, and upper back.
Frequently Asked Questions
The posture score evaluates four key areas of your workspace ergonomics: chair and seating quality, desk and surface setup, monitor and screen positioning, and your daily habits and break patterns. Each area is scored independently and combined into an overall score out of 100.
This tool provides a general ergonomic assessment based on widely accepted workplace health guidelines. While it offers a useful starting point, it is not a substitute for a professional ergonomic evaluation. If you experience persistent pain, consult a physiotherapist or occupational health specialist.
A score of 80–100 is considered Excellent, meaning your workspace is well set up. Scores of 60–79 are Good but have room for improvement. Scores of 40–59 indicate your setup Needs Improvement, and below 40 is rated Poor—significant changes are recommended to prevent long-term issues.
We recommend retaking the assessment whenever you change your desk, chair, or monitor setup, or at least every three months. Your habits may also change over time, so periodic reassessment helps you stay on track.
Absolutely. Many improvements are free: adjusting your chair height, repositioning your monitor, placing books under your screen as a makeshift riser, setting break reminders on your phone, and incorporating simple desk stretches into your routine can all boost your score significantly.
Start with the category where you scored lowest. Generally, the highest-impact changes are: ensuring your monitor is at eye level, adjusting your chair so your feet are flat on the floor with knees at 90°, and setting a timer to take short breaks every 30–60 minutes.