Posture & Ergonomics Checker
Audit your home office workstation ergonomics. Calculate ideal desk, monitor, and chair heights based on your body height to prevent neck and back strain.
Workstation Audit Questions
Ergonomic Score & Dimensions
⚖️ Decision Verdict: Excellent Postural Alignment
Your workstation supports neutral cervical spine curves, 90-degree arm alignment, and balanced thigh circulation. Maintain the 20-20-20 rule to prevent optical fatigue.
Ergonomic Prescription & Recommended Adjustments
About this tool
How to use it
- Enter your standing height in inches or centimeters.
- Select your monitor height alignment relative to your neutral horizontal eye gaze.
- Select your forearm and elbow support angle (target 90–100 degrees).
- Identify your feet resting position and spinal lumbar support.
- Click 'Evaluate Posture & Ergonomics' to inspect your Alignment Score (0–100) and exact recommended desk and eye heights.
Why it matters
Prolonged desk work with sub-optimal ergonomics places severe repetitive strain on the musculoskeletal system. Tilting the head down 45 degrees to view an un-risen laptop screen exerts nearly 50 pounds of gravitational shear on the cervical spine, while improper desk heights trigger chronic upper trapezius spasm and carpal tunnel compression.
When to use it
Use this checker when setting up a remote work home office, shopping for motorized standing desks or ergonomic office chairs, or resolving chronic desk-related neck, shoulder, or lower back stiffness.
Good to know
Medical Disclaimer: This ergonomic guide provides educational recommendations based on OSHA/ANSI human factors engineering standards and is not a substitute for clinical physical therapy or orthopedic medical advice.
Common questions
Why are standard office desks (29–30 inches) often too high?
Standard 29-to-30-inch commercial desks were originally designed in the mid-20th century to accommodate mechanical typewriters. For people of average height (5'6" to 5'10"), an optimal sitting desk height is actually between 25 and 28 inches to allow shoulders to remain relaxed.
What is the 20-20-20 ergonomic rule?
To avoid digital eye strain and spinal stiffness, take a break every 20 minutes to look at an object at least 20 feet away for at least 20 seconds, accompanied by a brief postural reset.
How high should my computer monitor be positioned?
The top third of your computer display should align directly with your horizontal eye level when sitting upright, angled slightly back 10 to 20 degrees, at approximately arm's length (20–28 inches) away.
Are standing desks better than sitting desks?
Neither prolonged sitting nor prolonged standing is healthy in isolation. The optimal ergonomic pattern is dynamic sit-stand alternation: sit for 45–50 minutes, then stand for 10–15 minutes each hour.
How should my feet rest when sitting at a desk?
Feet should rest completely flat on the floor or an angled ergonomic footrest, with knees bent at approximately 90 to 100 degrees, ensuring no pressure is placed on the underside of your thighs.