Posture Test

What it measures

This screen assesses postural habits and ergonomic risk factors associated with musculoskeletal strain in the neck, shoulders, and back. It covers the ten most common symptom areas and behavioural risk factors identified in NHS physiotherapy guidance, HSE display-screen-equipment (DSE) regulations, and occupational-health research: neck and shoulder ache, upper- and lower-back pain, forward head ('tech neck') posture, hours of continuous sitting, screen height, frequency of movement breaks, rounded shoulders, tension headaches, and end-of-day muscle fatigue.

How it works

You rate ten habits and symptoms on a five-point frequency scale — from Never (0) to Always (4) — covering your typical working day over the past month. Your answers are summed into a score out of 40 and placed in one of four bands ranging from good posture habits to high burden. Higher scores indicate a greater frequency of postural strain and ergonomic risk. This is an educational self-screen, not a clinical diagnosis.

Tips for an accurate result

• 1Raise your screen to eye level — The top of your monitor should be at or just below eye level. OSHA and HSE guidance both confirm this reduces neck load significantly. If you use a laptop, place it on a riser and connect an external keyboard.
• 2Move every hour — set an alarm — The HSE recommends a five-to-ten-minute break from screen work each hour for DSE users. Standing, walking, or doing a few stretches is enough to relieve static muscle load and reduce fatigue.
• 3Practice chin tucks daily — Gently draw your chin straight back (as if making a double chin) and hold for five seconds. Repeating this ten times throughout the day helps counteract forward head posture and activates the deep cervical flexors.
• 4Strengthen your mid-back — Exercises such as seated rows, band pull-aparts, and thoracic extensions over a foam roller strengthen the rhomboids and lower trapezius muscles that support upright posture. NHS physiotherapy guidance recommends regular strengthening as part of managing postural pain.
• 5If pain persists or radiates, see a professional — Pins and needles, weakness, or pain radiating into the arms or legs can indicate nerve involvement. These symptoms warrant prompt assessment by your GP or a chartered physiotherapist — do not wait to see if they resolve on their own.