Used only to create a broad work-surface starting point.
Free five-minute assessment
Ergonomic self-assessment
Compare your height and current desk with a practical starting range, then prioritize one adjustment for your discomfort area.
No accountInputs stay in this tab
Question 1 of 3
Your resultThree calm questions.
Your inputs stay in this browser tab. Complete the short flow to see a personalized starting point.
Direct answer
What this tool calculates—and what it does not.
The self-assessment compares a height-based desk estimate with the current work surface and combines that difference with the first area of discomfort. It produces one adjustment to test, not a diagnosis or a complete ergonomic evaluation.
Transparent methodology
How the calculation works
The tool estimates a starting desk height at 42% of body height, calculates the difference from the current desk, and adds a symptom-aware setup prompt for the neck, wrists, or lower back and legs.
Formula or decision ruleSuggested change = estimated desk starting height − current desk height.
Inputs explained
Measure from the floor to the surface supporting the keyboard or hands.
Used to prioritize a setup check; it does not identify the medical cause.
Practical use
When this tool is useful
- Choosing one low-cost workstation change to test.
- Reviewing a home-office setup before purchasing accessories.
- Preparing measurements for a fuller workplace assessment.
A reliable way to use it
- 01Measure the current setup
Record chair, work-surface, screen, and frequently used input-device positions.
- 02Test the first recommendation
Use a reversible adjustment before buying new equipment.
- 03Observe a real task
Check reach, shoulder tension, viewing behavior, and foot support during normal work.
- 04Escalate concerning symptoms
Seek qualified care for persistent pain, weakness, spreading numbness, swelling, trauma, or other concerning changes.
Interpretation
How to read the result
- Test the recommendation during a normal task rather than judging it from appearance.
- Change one variable and give yourself time to notice the difference.
- Keep movement, workload, vision, and stress in the assessment—not only furniture.
Boundaries
What the result cannot tell you
- It does not assess medical history, job demands, vision, strength, or repetitive workload.
- Self-reported discomfort cannot identify an injury.
- Height-based ratios do not replace direct observation and individual measurement.
Common questions
Common questions about Ergonomic self-assessment
What does an ergonomic self-assessment check?
A useful check reviews foot support, chair fit, work-surface height, reach, monitor position, lighting, task duration, and opportunities to change position.
Is there one correct ergonomic posture?
No single posture stays ideal all day. A workable setup reduces unnecessary strain and makes it easy to vary position and task.
Should I buy a new chair first?
Not automatically. Adjust the equipment you have, support the feet, bring controls closer, and identify the actual constraint before purchasing.
How long should I test an adjustment?
Minor reversible changes can be tested during several normal work sessions. Stop if the change clearly worsens symptoms or creates a new problem.
When is a self-assessment not enough?
Get appropriate professional help when symptoms are severe, persistent, progressive, associated with weakness or numbness, follow an injury, or interfere with normal function.
Optional next step
Follow app updates 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.