Self-assessment01
Self-assessment · 10 min
The practical ergonomics library
Desk setup guides and free tools for more comfortable work
Use measurement-based calculators, workstation checklists, and conservative movement guidance to improve a home or office setup.
Practical ergonomics for real workspaces, with clear boundaries around pain and medical care.
Guides and explainers
Start with the setup or symptom you notice
Prioritize the changes most likely to help—from desk and monitor height to movement breaks and symptom-aware workstation adjustments.
Desk setup02
Desk setup · 7 min
The best desk height for a 5′4″ person
A useful starting range, plus the keyboard, chair, and foot adjustments that matter.Read the guide →Movement03
Movement · 6 min
Five desk exercises for a stiff neck and upper back
A short routine for movement breaks—not a substitute for medical care.Read the guide →Free interactive tools
Get the useful answer before any sign-up.
Start with a private calculator or check-in, understand the assumptions, and choose a guide or template only if it helps.
Browse all free tools01No sign-up
Desk height calculatorEnter your height for a practical starting range for seated desk and chair setup.
Open tool →02No sign-up
Ergonomic self-assessmentCompare your height and current desk with a practical starting range, then prioritize one adjustment for your discomfort area.
Open tool →03No sign-up
Monitor distance and height calculatorEstimate a starting viewing-distance range from screen diagonal, then use eye level, text size, and visual comfort to refine the setup.
Open tool →04No sign-up
Office chair height calculatorEstimate a seat-height starting point from body height, then adjust for supported feet, knee comfort, and the actual desk.
Open tool →05No sign-up
Keyboard and mouse position calculatorEstimate a work-surface height from seated elbow height and input-device thickness so shoulders can relax and wrists can stay closer to neutral.
Open tool →06No sign-up
Sit-stand workday plannerTurn a chosen standing share into daily minutes while keeping movement and task variation more important than a rigid sit-to-stand ratio.
Open tool →07No sign-up
Desk break timer plannerEstimate how many brief movement cues fit into a workday and how much total movement time they represent.
Open tool →08No sign-up
Desk RSI risk-factor checkReview repetition, force, awkward reach, contact pressure, recovery, and symptoms to find a workstation factor worth changing first.
Open tool →09No sign-up
Ergonomic desk setup scoreScore support, input-device reach, screen placement, task variation, and symptom response to choose one workstation experiment.
Open tool →Free templates
Measure first, then change one thing
Desk setupCSV
Workstation measurement sheet
Capture body, chair, desk, monitor, and input-device measurements in one place.
Download freeMovementMarkdown
Five-minute desk reset
A printable sequence of gentle posture changes and movement prompts for a work break.
Download freeBuying decisionsCSV
Home-office upgrade priority checklist
Prioritize changes by discomfort, frequency, cost, and whether a no-cost adjustment has been tested.
Download freeCommunity knowledge
Workstation questions from the community
Questions are reviewed, answered in context, and published so the next person can find a useful answer too.
Ask or browse questionsDesk setupDo I need a standing desk for an ergonomic setup?This is a frequently asked desk setup question selected by the ErgoMate editorial team. The researched editorial answer below is a starting point; members can add relevant experience without posting personal, medical, financial, or account details.PostureIs there one perfect posture I should hold all day?This is a frequently asked posture question selected by the ErgoMate editorial team. The researched editorial answer below is a starting point; members can add relevant experience without posting personal, medical, financial, or account details.
The useful update
Better desk-work guidance in a calm digest
New guides, practical tools, templates, and strong community answers—sent only when there is something worth opening.
An optional next step
When reminders would help the habit stick
ErgoMate is the optional iOS companion for turning setup guidance and movement prompts into a repeatable workday routine.
Follow app updates Keep using every guide, tool, and template for free.