Ergonomic Desk Assessment
Answer 8 quick questions about your workspace setup and get personalised recommendations to prevent neck pain, back pain, and repetitive strain injuries.
Your Recommendations
Desk Stretches You Can Do Right Now
Neck Rolls
Slowly roll your head in a circle — 5 times each direction. Avoid tilting your head too far back.
Shoulder Shrugs
Raise shoulders to ears, hold 5 seconds, release. Repeat 10 times.
Chest Opener
Clasp hands behind your back, squeeze shoulder blades together, and lift arms. Hold 15 seconds.
Seated Spinal Twist
Sit tall, place right hand on left knee, twist gently to the left. Hold 15 seconds each side.
Wrist Flexor Stretch
Extend arm with palm up, use other hand to gently pull fingers back. Hold 15 seconds each wrist.
Hip Flexor Stretch
Stand up, step one foot forward into a lunge, keeping back leg straight. Hold 20 seconds each side.
Get a Professional Posture Assessment
Our physiotherapists can assess your posture, identify muscle imbalances, and create a personalised treatment plan.
Book Posture AssessmentFrequently Asked Questions
What is the ideal desk ergonomic setup?
Monitor at eye level and arm's length, chair with lumbar support and feet flat, elbows at 90° with wrists neutral, and regular breaks every 30-60 minutes.
Can desk work cause back pain?
Yes. Prolonged sitting with poor posture strains the spine, weakens core muscles, and compresses spinal discs. Ergonomic improvements combined with physiotherapy can resolve and prevent desk-related back pain.
How long is this assessment?
This desk ergonomic assessment takes about 2 minutes to complete. You answer 8 questions about your workspace setup, and instantly receive a score with personalised recommendations for improvement.
What if I use a standing desk?
Standing desks offer some ergonomic benefits but come with their own considerations. Our assessment covers monitor and keyboard positioning which applies to standing desks too. Key tips: alternate between sitting and standing, use an anti-fatigue mat, and keep your elbows at 90° whether sitting or standing.
Can this diagnose my pain?
No, this tool evaluates your workspace ergonomics — not medical conditions. If you're already experiencing pain, we recommend using our Pain Assessment Tool to identify possible conditions, and booking an appointment with a physiotherapist for a professional evaluation.
Common Desk-Related Conditions
Poor ergonomics can lead to these conditions. Click any condition to learn about treatment and prevention.
Related services:
Based on occupational health ergonomic assessment standards.
Reviewed by Thurairaj Manoharan, Lead Physiotherapist (13+ years experience) · Last reviewed: March 2026