Free tool
Home Office Ergonomics Self-Check
Ten yes or no questions based on OSHA’s computer workstation checklist. Get a score out of 10 and a personal fix list with links to the right guides. The result shows on screen; email is optional.
This free tool asks ten yes or no questions based on the Occupational Safety and Health Administration (OSHA) computer workstation checklist, scores your desk setup out of 10 and builds a personal fix list with a link to the guide for each problem. It takes about two minutes and nothing you answer leaves your browser.
What it does
Ten yes or no questions from OSHA’s workstation checklist, a score out of 10 and a fix list with links.
Who it helps
Anyone with back, neck, eye or wrist pain from desk work, or setting up a desk for the first time.
How to use it
- Sit at the desk you use most.
- Answer each question honestly.
- Read your score and fix list.
- Work through the fixes in order.
Answer honestly for the desk you use most. 10 questions, about a minute.
Are your feet flat on the floor (or on a footrest) with your thighs roughly level?
Does your chair support your lower back, with your back against the backrest?
Are your forearms level with the desk and your elbows at about 90 degrees when you type?
Are your wrists straight (not bent up, down or sideways) on the keyboard and mouse?
Is the top of your screen at or slightly below eye level?
Is your screen 20 to 40 inches from your eyes?
Is the screen free of glare, with the window to your side rather than in front or behind?
Are the things you use most (mouse, phone, notebook) within easy reach without stretching?
Do you take a short break or change posture at least every 30 to 45 minutes?
Is your lighting even, without a bright lamp or window glaring directly at your eyes?
Your score
Answer the questions to see your score and fix list.
Your fix list
Email me my report (optional)
Your score and fix list on screen are free and complete; no sign-up needed. If you want a copy by email, join the newsletter and we send the report with the Home Office Setup Checklist.
Based on OSHA’s Computer Workstations eTool checklist. General information, not medical advice: see a doctor or physical therapist for pain that lasts.
What your result means
- 9 or 10: your setup matches the checklist. Keep taking breaks.
- 5 to 8: a few fixes, most of them free, such as raising the screen or lowering the chair. Read the guide
- Under 5: start with the chair and the monitor. They drive most desk pain. Read the guide
- Pain that lasts more than a few weeks needs a doctor or physical therapist, not a checklist.
How it works
The ten questions cover the areas in OSHA’s Computer Workstations eTool checklist: working posture, seating, keyboard and pointer position, monitor height and distance, work area reach, lighting and glare, and breaks. Each “No” maps to a fix and a guide on this site. Scoring is simple: one point per “Yes”. The emailed report goes through Brevo together with the Home Office Setup Checklist; your answers are not stored anywhere else.
Sources
- OSHA, Computer Workstations eTool: Checklists
General information, not medical advice.
FAQ
Is this medical advice?
No. It is a checklist based on OSHA guidance. For pain that lasts more than a few weeks, see a doctor or physical therapist.
What score should I aim for?
9 or 10. Most people start around 5 to 7 and fix the rest in an afternoon.
Do I have to give my email?
No. The score and fix list are on screen for free. Email is only for a copy.