Most adults sit for most of the day, at work, in cars, and at home in the evening, yet few people ever check how they actually sit. A self-check turns vague discomfort into clear answers: it asks how your back, feet, head, and shoulders sit right now, and it scores your answers so you can see what to change. This free tool gives you that check in about two minutes, with simple position changes for every item you miss.
Answering honestly matters more than getting a high score. Sit as you normally sit, not as you think you should sit, and tick only the items that are true in this moment. The tool then gives a score and lists the habits to change, starting with the ones that make the biggest difference. There is no sign-up and nothing to download, so you can repeat the check at different times of day and compare how your posture changes from morning to evening.
Sitting back in the chair is the foundation of a comfortable position. When you perch on the front edge, your lower back gets no support and your muscles must hold you upright all day, which is tiring work. Slide back until the backrest meets your lower back, and add a small cushion if the chair shape leaves a gap. Your feet should rest flat on the floor, and your knees should feel comfortable, not pressed up high or dangling in the air.
Head and shoulder position decides how your neck feels by late afternoon. Your head should sit over your shoulders, not pushed forward toward the screen, and your shoulders should feel relaxed and low, not raised toward your ears. If your head drifts forward, try moving your screen closer or higher, since a screen that is too low or too far away is often the real cause. A small change to the screen often fixes the head position without any effort from your neck muscles.
Changing position often is more useful than holding one perfect pose. No single sitting position stays comfortable for hours, because muscles need movement and joints need varied loads. Shift your weight, cross and uncross your legs, lean back for a minute, and stand up every hour for a short walk or a glass of water. These small moves keep blood flowing and stop stiffness from building up, and they matter more than any single rule about how to sit.
Screen height, wrist position, and knee comfort all feed into the score, because sitting posture involves the whole body, not just the back. A screen at eye level keeps the head balanced, straight wrists keep the hands relaxed, and comfortable knees mean the chair height and foot position are about right. If one of these feels off, fix the setup first, since willpower alone rarely holds a good position when the desk fights against it.
Evening sitting deserves the same attention as work sitting, though most people relax their standards at home. A soft sofa with no back support can leave your lower back aching after a long evening, so add a cushion behind your back and put your feet on a low stool if they do not reach the floor. Sit up for part of the evening, and stand or walk during adverts or between episodes, so your body does not stay folded in one shape for hours.
Pain that is sharp, persistent, or linked to numbness needs professional advice, not just a better chair. This tool gives general education about sitting posture, not medical advice, and it cannot diagnose back or nerve problems. If sitting always hurts, if pain shoots down a leg, or if a new ache does not settle within a couple of weeks, talk to a health professional and describe what the self-check showed, since that record helps them understand your daily habits.
Use the self-check once a week for a month, and watch which items improve first. Most people fix their feet and screen quickly, then work on standing every hour, and finally notice their shoulders relaxing on their own. Change two habits at a time, keep the wins small, and let the score guide you rather than judge you. A better sitting habit grows from honest checks and tiny changes, repeated until the comfortable position becomes the normal one.
Spanish version: Autoevaluacion de Postura Sentada – Puntua tu Forma de Sentarte