Desk Ergonomics Checker
Poor desk ergonomics contribute to neck pain, back pain, eye strain, carpal tunnel, and headaches. This guided assessment walks you through every aspect of your workspace — from chair height to monitor distance to keyboard angle — and scores your setup. Get specific, actionable recommendations to reduce pain and improve comfort.
Answer each question honestly based on your current desk setup. Select the option that best describes your situation.
1. Monitor height
Where is the top of your screen relative to your eye level?
2. Monitor distance
How far is your screen from your eyes?
3. Chair height
How are your feet, knees, and thighs positioned?
4. Back support
How well does your chair support your lower back?
5. Keyboard position
What is the position of your elbows and wrists when typing?
6. Mouse position
Where is your mouse relative to your keyboard and body?
7. Screen glare
Do you experience screen glare or reflections?
8. Lighting
How is the lighting at your workspace?
9. Break habits
How often do you take breaks from your desk?
10. Desk clutter
How organised is your workspace?
About desk ergonomics
Poor workstation ergonomics are a leading cause of musculoskeletal problems including neck pain, lower back pain, carpal tunnel syndrome, and eye strain. Research shows that ergonomic interventions reduce workplace injury risk by up to 60% and can improve productivity by 10-15%.
This checklist covers the most important factors identified by occupational health research. Even small adjustments — raising a monitor by a few centimetres, adding lumbar support, or taking regular breaks — can make a meaningful difference over weeks and months of desk work.
Ergonomic Essentials
Monitor arms, ergonomic keyboards, lumbar supports, standing desk converters, and footrests.
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Frequently Asked Questions
What is the ideal monitor height?
How high should my desk chair be?
How often should I take breaks from sitting?
Does a standing desk help?
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