Posture risk self-check.

Five questions about your desk, your habits, and what your body is already telling you. We'll score you and surface the three highest-leverage changes for your specific situation.

Scale: 0 = no risk · 15 = highest risk · lower is better

1. Q1

   When you sit up straight at your desk, where's the top edge of your main screen?

   Right around eye levelA few inches below my eyesWell below my eyes — it's a laptop on the deskAbove my eyes — I look up at it
2. Q2

   While you're working, where are your feet?

   Flat on the floorOn a footrestCrossed at the knee, or one foot tucked under meDangling — my chair's too tall
3. Q3

   In a normal work hour, how often do you stand up or move around?

   Every 20 minutes or soAbout once an hourOnce every 2–3 hoursI sit for 4+ hours without getting up
4. Q4

   By the end of a workday, do you have neck, shoulder, or upper-back pain or stiffness?

   NeverA few times a weekMost daysEvery day — and it's getting worse
5. Q5

   When you're focused on something small on screen (code, a number, fine print), what does your head do?

   Stays in the same placeDrifts forward a littlePulls forward toward the screenHonestly? I've never noticed