Free tool
Workplace check
Upload a photo of yourself at your workplace and get an assessment of your chair, desk, screen and sitting posture, with concrete suggestions for what you can adjust today.
Your photo
A photo taken from the side, while you sit and work as you normally do, works best.
- Camera at hip height, 2-3 metres away
- Your whole body, the chair and the screen must be in the picture
- An extra photo from the front or from behind helps
Your history, a small thumbnail and your answers are only saved in this browser on your own device, and you can delete them at any time. The assessment is for guidance only and does not replace a physiotherapist or ergonomist.
Assessment
Once the photo has been assessed, each area is coloured by how it is doing. Click an area to read more.
Call an out-of-hours doctor or your emergency number straight away if you have trouble controlling your bladder or bowels, numbness around your genitals or bottom, or sudden, very severe pain.
Book a meeting about your painAlready seen a doctor or therapist?
Pain that lingers rarely has just one cause. If you are already having treatment and it has not got better, our individual program can be a good next step. A sensor measures how you use your body through an ordinary working day, and together with a physiotherapist we find the underlying causes, so you can deal with the problem at its root rather than just easing the symptoms.
Read about the individual programOpens the print window. Choose "Save as PDF" as the printer.
Start with this
Basic setup: how to adjust your chair
A good starting point to return to. Do it in this order, and still change position often during the day.
- Tilt the seat forward as far as you can without feeling that you are sliding off.
- Lock the chair so it cannot tip backwards.
- Lower the backrest until it presses just above your tailbone and supports your lower back.
- Set the height so your hips are slightly above your knees, the front edge of the seat does not press on the back of your thighs, and your whole foot is flat on the floor (not on the chair's wheels).
- Sit so your ear, shoulder and hip are in a vertical line, and your head is not hanging in front of your body.
- Then set the desk so your forearms just touch it, and finally the screen so its top edge is level with your eyes.
Area by area
Your work cycle
There is no one right way to sit. The settings above are a good base to come back to, but the most important thing is that you change position. Use this rhythm every time you come back to your desk after a meeting, a coffee or the toilet:
- StandStart standing until you get tired. For most people that is after 10-20 minutes, when you start to sag in your back or hips.
- Sit downSit down in the basic setting with good back support.
- ChangeAt some point you will probably find another position. Then you can fetch a new cup of coffee and start again.
Alternative chairs such as a saddle chair or a standing support can give even more options for variation, as a supplement to the office chair.
Good everyday habits
Your history
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Once you have had your first assessment, it is saved here. Take a new photo when you have adjusted something, and follow the progress from one time to the next.