Screen Time & Posture Risk Estimator

Understanding Screen Time and Posture Risk: A Comprehensive Guide to Ergonomic Awareness

Last updated: December 15, 2025

Screen time and posture are important factors in overall health and well-being, especially in our increasingly digital world. Understanding how screen habits affect eye strain, posture, and sedentary behavior helps you make informed decisions about your workspace setup and daily routines, but it's important to remember that individual factors vary significantly. These calculations are educational tools, not medical advice.

Whether you're a student learning about ergonomics, a professional working at a desk, a researcher studying workplace health, a taxpayer understanding health impacts, or a common person managing daily screen use, understanding screen time and posture risk provides valuable insights. Different calculators use different scoring systems and assumptions, which is why they may produce different risk estimates. There is no single "correct" calculation—they are all approximations based on general assumptions. Understanding these calculations helps you see ergonomic risks from multiple perspectives, not just a single number.

Our Screen Time & Posture Risk Estimator helps you estimate simple eye strain, posture, and sedentary risk levels based on your daily screen habits and get basic ergonomic guideline ideas. Simply enter your screen time (phone, laptop, desktop, tablet, TV), workspace setup, posture habits, symptoms, and activity levels, and the calculator automatically computes risk scores for eye strain, posture/musculoskeletal issues, and sedentary behavior. The calculator shows results with risk bands (low, moderate, higher), key drivers, and ergonomic guideline ideas.

This tool is perfect for anyone who wants to understand screen time and posture risks for educational awareness. By calculating risk scores, you can see general estimates and understand how different factors affect ergonomic risks. Remember, these are educational estimates based on general assumptions—individual results may vary significantly. Always consult healthcare professionals and ergonomics specialists for personalized evaluations and recommendations. This calculator is for educational purposes only and does not provide medical or diagnostic advice.

Understanding the Basics: Screen Time, Posture, and Risk Factors

Screen Time is the total amount of time spent looking at digital screens (phones, laptops, desktops, tablets, TVs). Posture Risk refers to the potential for musculoskeletal issues related to body positioning during screen use. Eye Strain Risk refers to the potential for eye discomfort and vision-related symptoms from prolonged screen use. Sedentary Risk refers to the potential health impacts of prolonged sitting and low physical activity.

Eye Strain Risk Factors

Several factors contribute to eye strain risk:

Total Screen Time: Higher daily screen time increases eye strain risk
Long Sessions: Extended periods without breaks increase eye strain
Break Frequency: Infrequent breaks increase eye strain risk
Viewing Distance: Very close viewing distances (less than 30 cm) increase eye strain
Lighting and Glare: Very bright or very dark environments, or glare, increase eye strain
Existing Symptoms: Current eye strain symptoms or screen-related headaches indicate higher risk

Common Symptoms: Dry eyes, blurred vision, eye fatigue, headaches, difficulty focusing, light sensitivity.

Posture Risk Factors

Several factors contribute to posture and musculoskeletal risk:

Workspace Setup: Lack of dedicated desk setup, no back support, feet not flat on floor
Posture Habits: Often hunched forward, leaning to side, lying or slouching
Screen Height: Screen too low relative to eye level increases neck strain
Long Sessions: Extended periods in the same position increase posture risk
Existing Symptoms: Current neck, shoulder, back, or wrist/hand pain indicates higher risk

Common Symptoms: Neck pain, shoulder pain, upper or lower back pain, wrist/hand discomfort, tension headaches.

Sedentary Risk Factors

Several factors contribute to sedentary risk:

Total Screen Time: Higher daily screen time increases sedentary risk
Physical Activity: Low moderate or vigorous activity increases sedentary risk
Sleep: Inadequate sleep (less than 7 hours) can worsen sedentary impacts

Health Impacts: Increased risk of cardiovascular disease, diabetes, obesity, and other health conditions associated with prolonged sitting.

Risk Bands

The calculator categorizes risk into three bands:

Low Risk (0-32): Lower risk pattern based on limited self-reported inputs
Moderate Risk (33-65): Some areas of moderate concern
Higher Risk (66-100): Higher risk pattern for strain and sedentary load

Note: These are general risk bands based on simplified scoring rules, not medical or diagnostic criteria. Individual results vary significantly.

Step-by-Step Guide: How to Use This Calculator

Step 1: Enter Screen Time
Enter your daily screen time for each device type: phone, laptop, desktop, tablet, and TV (in hours per day). The calculator uses these to compute total daily screen time, which affects all three risk dimensions. Accurate screen time ensures more accurate risk estimates (though estimates are still general).

Step 2: Enter Session Information
Enter your typical longest continuous session (in minutes) and how often you take micro-breaks (in minutes). The calculator uses these to assess break frequency and session length, which affect eye strain and posture risk. Accurate session information ensures more accurate risk estimates.

Step 3: Enter Workspace Setup
Select your workspace characteristics: screen height relative to eye level, viewing distance category, lighting and glare conditions, whether you have a dedicated desk setup, whether you use external keyboard/mouse, whether your chair has back support, and whether your feet are flat on the floor most of the time. The calculator uses these to assess posture and eye strain risk. Accurate setup information ensures more accurate risk estimates.

Step 4: Enter Posture Habits
Select your typical posture self-rating (mostly neutral, often hunched forward, often leaning to side, often lying or slouching, changes throughout day). The calculator uses this to assess posture risk. Accurate posture information ensures more accurate risk estimates.

Step 5: Enter Symptoms (Optional)
Indicate whether you have any current symptoms: eye strain, neck/shoulder pain, upper back pain, lower back pain, wrist/hand discomfort, headaches related to screens. Also indicate whether symptoms have lasted longer than three months or affect daily function. The calculator uses these to assess risk and provide appropriate warnings. Accurate symptom information ensures more accurate risk estimates.

Step 6: Enter Activity and Sleep (Optional)
Enter your minutes of moderate activity per day, minutes of vigorous activity per week, and sleep hours per night. The calculator uses these to assess sedentary risk. Accurate activity and sleep information ensures more accurate risk estimates.

Step 7: Enter Context Information (Optional)
Select your work context (mainly desk job, mainly on feet, mixed, student, other), age group, whether you use break reminder tools, and your screen posture goal. The calculator uses these to provide context-appropriate guidance. Accurate context information ensures more relevant guidance.

Step 8: Calculate Risk Scores
Click the "Calculate" button. The calculator: (1) Computes total daily screen time from all devices. (2) Calculates eye strain risk score (based on screen time, sessions, breaks, viewing distance, lighting, symptoms). (3) Calculates posture risk score (based on setup, posture habits, sessions, symptoms). (4) Calculates sedentary risk score (based on screen time, activity, sleep). (5) Categorizes each risk into bands (low, moderate, higher). (6) Generates overall risk summary. (7) Identifies key drivers for each risk dimension. (8) Provides ergonomic guideline ideas (quick wins, daily routine tweaks, environment tweaks). (9) Creates risk scores chart and screen time by device chart.

Step 9: Interpret Results in Context
Review the results: risk scores, risk bands, overall summary, key drivers, and guideline ideas. Remember that these are educational estimates based on general assumptions—actual risks depend on many individual factors and may differ significantly from estimates. Consider results alongside other factors: your specific symptoms, health conditions, workspace constraints, and professional guidance. If you have persistent or severe symptoms, discuss them with healthcare professionals or ergonomics specialists for personalized evaluation and recommendations.

Formulas and Behind-the-Scenes Logic

This calculator uses simplified scoring rules to estimate eye strain, posture, and sedentary risk. Here's how it works:

Total Screen Time Calculation

Total daily screen time is the sum of all device types:

Total Screen Hours = Phone + Laptop + Desktop + Tablet + TV

Example: Phone 2 hours, laptop 6 hours, desktop 2 hours, tablet 1 hour, TV 2 hours. Total = 13 hours per day.

Eye Strain Risk Scoring

Eye strain risk score (0-100) is calculated from multiple factors:

Total Screen Time (0-40 points): 12+ hours = 40, 8-11 hours = 30, 6-7 hours = 20, 4-5 hours = 10
Longest Session (0-10 points): 90+ minutes = 10, 60-89 minutes = 5
Break Frequency (0-10 points): No breaks or 60+ minutes = 10, 45-59 minutes = 5
Viewing Distance (0-10 points): Very close (<30 cm) = 10
Lighting (0-10 points): Very bright/dark or glare = 10, some glare = 5
Symptoms (0-25 points): Eye strain symptoms = 15, screen-related headaches = 10

Example: 8 hours screen time (30) + 90-minute session (10) + no breaks (10) + comfortable lighting (0) + no symptoms (0) = 50 points (moderate risk).

Posture Risk Scoring

Posture risk score (0-100) is calculated from multiple factors:

Setup (0-35 points): No dedicated desk = 15, no back support = 10, feet not flat = 10
Posture Habits (0-20 points): Often hunched = 20, leaning to side = 15, lying/slouching = 15, changes = 5
Long Sessions (0-15 points): 120+ minutes = 15, 90-119 minutes = 10, 60-89 minutes = 5
Symptoms (0-30 points): Neck/shoulder pain = 10, upper back pain = 10, lower back pain = 10, wrist/hand discomfort = 10 (max 30 total)

Example: Dedicated desk (0) + often hunched (20) + 60-minute session (5) + neck pain (10) = 35 points (moderate risk).

Sedentary Risk Scoring

Sedentary risk score (0-100) is calculated from multiple factors:

Screen Time (0-30 points): 12+ hours = 30, 8-11 hours = 25, 6-7 hours = 20, 4-5 hours = 15, 2-3 hours = 10
Activity (subtract 0-20 points): 30+ min moderate + 75+ min vigorous = -20, 20+ min moderate + 50+ min vigorous = -15, etc.
Sleep (0-10 points): Less than 6 hours = 10, 6-6.9 hours = 5

Example: 8 hours screen time (25) - 20 min moderate activity (-10) + 7 hours sleep (0) = 15 points (low risk).

Risk Band Categorization

Risk scores are categorized into bands:

Low Risk: Score < 33

Moderate Risk: Score 33-65

Higher Risk: Score 66-100

Example: Eye strain score 50 = moderate risk, posture score 35 = moderate risk, sedentary score 15 = low risk.

Complete Worked Example

Setup: 8 hours laptop, 2 hours phone, 1 hour tablet, 90-minute longest session, breaks every 45 minutes, screen at eye level, comfortable lighting, dedicated desk, back support, feet flat, mostly neutral posture, no symptoms, 20 min moderate activity, 7 hours sleep.

Calculate Total Screen Time:

Total = 8 + 2 + 1 = 11 hours per day

Calculate Eye Strain Risk:

Screen time 11 hours = 30 points
90-minute session = 10 points
Breaks every 45 minutes = 5 points
Comfortable lighting = 0 points
No symptoms = 0 points
Total = 45 points (moderate risk)

Calculate Posture Risk:

Dedicated desk = 0 points
Mostly neutral = 0 points
90-minute session = 10 points
No symptoms = 0 points
Total = 10 points (low risk)

Calculate Sedentary Risk:

Screen time 11 hours = 25 points
20 min moderate activity = -10 points
7 hours sleep = 0 points
Total = 15 points (low risk)

Results: Your eye strain risk is moderate (45), posture risk is low (10), and sedentary risk is low (15). Overall pattern: mixed with some moderate risk areas. Key drivers: high daily screen time, long sessions. These are educational estimates—actual risks depend on many individual factors and may differ significantly from estimates. Always consult healthcare professionals or ergonomics specialists for personalized evaluations.

Practical Use Cases: Real-World Scenarios

Here are detailed scenarios showing how different people might use this screen time and posture risk estimator for educational awareness:

1. Student Learning About Ergonomics

Alex wants to understand screen time and posture risks. They enter: 4 hours laptop, 2 hours phone, 60-minute longest session, breaks every 30 minutes, screen at eye level, comfortable lighting, dedicated desk, back support, mostly neutral posture, no symptoms, 15 min moderate activity, 8 hours sleep. The calculator shows: eye strain risk low (25), posture risk low (5), sedentary risk low (10). They see that moderate screen time with good setup and breaks results in lower risk estimates. They use this information to understand general ergonomic principles, while recognizing that these are educational estimates.

2. Professional Working at Desk

Maria wants to assess her workspace setup. She enters: 8 hours desktop, 1 hour phone, 120-minute longest session, breaks every 60 minutes, screen at eye level, comfortable lighting, dedicated desk, back support, often hunched forward, neck pain, 20 min moderate activity, 7 hours sleep. The calculator shows: eye strain risk moderate (40), posture risk moderate (50), sedentary risk low (15). She sees that long sessions and hunched posture increase risk estimates. She uses this information to understand general risk factors, while recognizing that she should discuss persistent neck pain with healthcare professionals for personalized evaluation.

3. Researcher Studying Workplace Health

Dr. Johnson is researching ergonomic risk factors. They use the calculator to compute risk scores for various screen time patterns, workspace setups, and posture habits. They find that screen time, session length, break frequency, and setup factors affect risk estimates. The calculator helps them understand how simplified scoring rules estimate ergonomic risks, supporting their research on workplace health and ergonomics.

4. Tax Payer Understanding Health Impacts

Robert wants to understand how his screen habits affect health. He enters: 6 hours laptop, 3 hours phone, 90-minute longest session, breaks every 45 minutes, screen too low, some glare, dedicated desk, back support, mostly neutral posture, eye strain symptoms, 10 min moderate activity, 6 hours sleep. The calculator shows: eye strain risk higher (65), posture risk moderate (35), sedentary risk moderate (40). He sees that high screen time, low screen position, and existing symptoms increase risk estimates. He uses this information to understand general risk factors, while recognizing that he should discuss eye strain symptoms with healthcare professionals.

5. Common Person Managing Daily Screen Use

Lisa wants to assess her screen habits. She enters: 3 hours laptop, 2 hours phone, 1 hour tablet, 2 hours TV, 60-minute longest session, breaks every 30 minutes, screen at eye level, comfortable lighting, working from sofa, no back support, often lying or slouching, no symptoms, 30 min moderate activity, 7 hours sleep. The calculator shows: eye strain risk low (20), posture risk moderate (45), sedentary risk low (10). She records these estimates and uses them to understand general risk factors, while recognizing that she should improve her workspace setup and posture habits.

6. Person with Existing Symptoms

James has persistent neck and shoulder pain. He enters: 10 hours desktop, 2 hours phone, 180-minute longest session, breaks every 90 minutes, screen too low, comfortable lighting, dedicated desk, back support, often hunched forward, neck/shoulder pain lasting 6 months affecting daily function, 15 min moderate activity, 6 hours sleep. The calculator shows: eye strain risk higher (55), posture risk higher (75), sedentary risk moderate (35). He sees that high screen time, long sessions, poor posture, and existing symptoms result in higher risk estimates. He uses this information to understand general risk factors, while recognizing that he should discuss persistent symptoms with healthcare professionals or ergonomics specialists for personalized evaluation and treatment.

7. Person Preparing for Ergonomic Evaluation

Sarah wants to prepare for an ergonomic evaluation. She enters: 7 hours laptop, 3 hours phone, 90-minute longest session, breaks every 45 minutes, screen at eye level, comfortable lighting, dedicated desk, back support, mostly neutral posture, occasional lower back pain, 25 min moderate activity, 7 hours sleep. The calculator shows: eye strain risk moderate (35), posture risk moderate (30), sedentary risk low (15). She brings this information to the evaluation to illustrate general risk factors, and the ergonomics specialist explains that these are educational estimates and that actual risks depend on many individual factors. The specialist provides personalized evaluation, recommendations, and treatment based on Sarah's specific situation, workspace, and health needs.

Common Mistakes to Avoid

• Underestimating Screen Time: Many people underestimate their daily screen time, which produces inaccurate risk estimates. Track your actual screen time for a few days to get accurate numbers. Don't guess—actual screen time may be higher than you think.

• Ignoring Break Frequency: Many people don't track break frequency, which affects eye strain and posture risk estimates. Regular breaks are important for reducing strain. Don't ignore breaks—track frequency and take breaks regularly.

• Not Accounting for All Devices: Many people only account for work devices, but phones, tablets, and TVs also contribute to total screen time. Account for all devices to get accurate total screen time. Don't ignore non-work devices—they all contribute to screen time.

• Ignoring Workspace Setup: Many people don't consider workspace setup factors (screen height, viewing distance, lighting, chair support), which significantly affect posture and eye strain risk. Proper setup is important for reducing risk. Don't ignore setup—evaluate and improve your workspace.

• Not Seeking Professional Help When Needed: Many people don't seek professional help when they have persistent or severe symptoms, but professional evaluation can help. Healthcare professionals, physical therapists, optometrists, and ergonomics specialists can provide personalized assessment, diagnosis, and treatment. If you have persistent pain, numbness, weakness, vision changes, or headaches, seek professional evaluation. Don't try to manage alone—professional support can help.

• Using Calculator for Medical Decisions: This calculator is for educational purposes only, not medical or diagnostic advice. It does not provide medical advice, diagnosis, or treatment. For health questions, persistent symptoms, or medical decisions, always consult healthcare professionals. Don't use this calculator for medical decisions—it's an educational tool only.

• Making Workspace Changes Without Professional Guidance: While the calculator provides ergonomic guideline ideas, major workspace changes should be made with professional guidance, especially if you have existing symptoms or health conditions. Ergonomic specialists can provide personalized recommendations based on your specific situation. Don't make major changes alone—seek professional guidance for personalized recommendations.

Advanced Tips & Strategies

• Track Actual Screen Time: Track your actual screen time for a few days to get accurate numbers. Use apps, timers, or simple notes to record daily screen time by device. Accurate tracking helps you enter correct information into the calculator and see realistic risk estimates.

• Take Regular Breaks: Follow the 20-20-20 rule for eye breaks: every 20 minutes, look at something 20 feet away for 20 seconds. For movement breaks, stand up or walk around for 1-2 minutes every 30-60 minutes. Regular breaks help reduce eye strain and posture risk.

• Optimize Workspace Setup: Position your screen so the top is roughly at eye level when sitting upright. Maintain arm's length viewing distance. Ensure comfortable lighting without glare. Use a chair with back support. Keep feet flat on the floor. Proper setup helps reduce posture and eye strain risk.

• Maintain Good Posture: Keep ears roughly over shoulders instead of craning neck forward. Avoid hunching, leaning to side, or slouching. Change positions throughout the day. Good posture helps reduce musculoskeletal risk.

• Increase Physical Activity: Aim for at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week, plus muscle strengthening activities. Regular activity helps reduce sedentary risk and can improve overall health.

• Review Results Regularly: Review risk scores and guideline ideas regularly, especially if your screen habits, workspace, or symptoms change. Update inputs and recalculate to see updated estimates. Regular review helps you stay aware of ergonomic risks and make informed decisions.

• Discuss Results with Healthcare Professionals: Bring risk scores and guideline ideas to healthcare appointments to discuss with professionals. They can interpret results in context of your health situation, provide personalized recommendations, and connect you with appropriate resources if needed. Healthcare professionals can help you understand what these estimates mean for you personally and recommend appropriate strategies, including workspace improvements, exercises, and treatment if needed.

Screen Time and Posture Risk Benchmarks: Understanding Typical Estimates

While screen time and posture risk estimates vary significantly by individual factors, here are general benchmarks to help you understand typical estimates:

Screen Time	Setup/Posture	Typical Eye Strain Risk	Typical Posture Risk
4-6 hours	Good setup, regular breaks	Low (20-30)	Low (10-20)
6-8 hours	Good setup, regular breaks	Moderate (30-40)	Low-Moderate (20-30)
8-12 hours	Good setup, regular breaks	Moderate-Higher (40-60)	Moderate (30-50)
8-12 hours	Poor setup, infrequent breaks	Higher (60-80)	Higher (60-80)

Key Insight: Screen time and posture risk estimates vary significantly by screen time, workspace setup, break frequency, posture habits, symptoms, and other factors. These benchmarks are general estimates based on simplified scoring rules and typical assumptions and don't account for individual variation, actual health conditions, or other factors. The calculator shows these relationships to help you understand screen time and posture risks, but individual results vary significantly. Focus on your actual symptoms, workspace constraints, and professional guidance rather than comparing to these estimates.

Limitations & Assumptions: What This Calculator Doesn't Include

This calculator uses simplified scoring rules and fixed assumptions to estimate screen time and posture risk. It does not account for many real-world complexities:

• Individual Health Variation: Individual health conditions, medical history, and physical characteristics affect actual risk. The calculator uses general assumptions and cannot account for individual variation. Actual risks may differ significantly from estimates due to health factors.

• Complex Ergonomic Factors: Real ergonomic risk assessment involves many complex factors beyond simple scoring rules, including biomechanics, work tasks, individual capabilities, and environmental factors. The calculator uses simplified rules and cannot account for all ergonomic complexities.

• Medical Conditions: Certain medical conditions (vision problems, musculoskeletal disorders, neurological conditions) can affect actual risk and require specialized evaluation. The calculator does not account for medical conditions and assumes typical health.

• Work Task Specificity: Different work tasks have different ergonomic demands that affect actual risk. The calculator uses general assumptions and cannot account for task-specific factors.

• Not Medical or Diagnostic Advice: This calculator is not medical advice, diagnostic advice, or treatment advice. It provides general risk estimates based on simplified scoring rules. Medical, diagnostic, and treatment decisions should be made by qualified professionals who consider your complete health situation, medical history, and individual circumstances.

• Not a Substitute for Professional Evaluation: This calculator cannot replace professional ergonomic evaluation, medical evaluation, or diagnostic assessment. Professional evaluations consider many factors this tool doesn't model, including detailed workspace analysis, individual capabilities, medical history, and specialized testing. Always consult healthcare professionals or ergonomics specialists for personalized evaluations.

• Simplified Scoring Rules: The calculator uses simplified scoring rules based on general assumptions, not medical or diagnostic criteria. Risk scores are educational estimates, not clinical assessments. Actual risks depend on many individual factors and may differ significantly from estimates.

Important Note: This calculator is for educational purposes only and does not provide medical advice, diagnostic advice, or treatment advice. Screen time and posture risk estimates are general approximations based on simplified scoring rules and self-reported inputs and may not match your actual risks. Real ergonomic risk assessment involves many factors this tool doesn't model, including individual health variation, complex ergonomic factors, medical conditions, work task specificity, and other factors. Medical, diagnostic, and treatment decisions involve many factors beyond simple calculations, including detailed evaluation, medical history, specialized testing, and professional medical and ergonomic guidance. Always consult qualified healthcare professionals and ergonomics specialists for personalized evaluations, diagnoses, and treatment recommendations. If you have persistent or severe symptoms, pain, numbness, weakness, vision changes, or headaches, discuss them with healthcare professionals for proper evaluation and treatment. This tool is not medical advice, diagnostic advice, treatment advice, or a substitute for professional evaluation.

Sources & References

The information in this calculator is based on established ergonomics research and guidelines from authoritative organizations. For more detailed information about screen time, posture, and ergonomics, please refer to these trusted sources:

National Institute for Occupational Safety and Health (NIOSH): Ergonomics and Musculoskeletal Disorders – Workplace ergonomics guidelines and research.
Occupational Safety and Health Administration (OSHA): Ergonomics – Workplace safety guidelines for computer use and posture.
American Academy of Ophthalmology: Computer Use and Eye Strain – Guidelines on eye health and digital screen use.
Mayo Clinic: Office Ergonomics – Medical guidance on proper workstation setup and posture.

Note: The 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds) is widely recommended for reducing digital eye strain.

Frequently Asked Questions

Common questions about screen time, posture, and using this risk estimator.

How long can I safely sit at a screen?

There is no single 'safe' duration that applies to everyone, as individual factors vary. General guidelines often suggest taking breaks every 30 to 60 minutes, but this is not a medical prescription. This tool provides simple risk bands based on your self-reported habits, but it cannot determine what is 'safe' for you personally. For personalized guidance on screen time and breaks, consult with a healthcare professional or ergonomics specialist. If you experience pain, discomfort, or other symptoms, consider taking breaks more frequently and seeking professional evaluation. Factors like your health, work tasks, and individual capabilities affect what's appropriate for you.

What is a simple rule of thumb for breaks?

A common general guideline is the 20-20-20 rule: every 20 minutes, look at something about 20 feet away for about 20 seconds. This is a simple suggestion for eye breaks, not a medical prescription. For movement breaks, standing up or walking around for a minute or two every 30 to 60 minutes can help reduce muscle tension. However, individual needs vary, and some people may benefit from more frequent or longer breaks. This tool provides general educational suggestions only. For personalized break recommendations, consult with a healthcare professional or ergonomics specialist. Break frequency and duration should be tailored to your specific needs and work tasks.

Can this tool tell me if my posture is causing damage?

No. This tool cannot diagnose any condition or determine if your posture is causing damage. It provides simple risk bands based on self-reported inputs and general scoring rules, not medical or diagnostic criteria. It cannot assess your specific medical condition, identify underlying causes of pain, or determine if any damage has occurred. If you have persistent pain, numbness, weakness, or other symptoms, it is important to discuss them with a healthcare professional such as a doctor, physical therapist, or ergonomics specialist who can provide a proper evaluation and diagnosis. This tool is for educational awareness only, not medical or diagnostic assessment.

When should I see a doctor or ergonomics specialist?

You should consider seeing a healthcare professional if you have persistent or severe symptoms such as pain, numbness, weakness, significant vision changes, or headaches that last more than a few days or affect your daily function. Other reasons to seek professional evaluation include symptoms that worsen over time, symptoms that interfere with work or daily activities, symptoms lasting longer than three months, or concerns about your setup or habits. This tool provides general educational information only and cannot replace professional evaluation. A doctor, physical therapist, optometrist, or ergonomics specialist can provide personalized assessment, diagnosis, and treatment recommendations tailored to your specific situation.

What is the ideal screen height and viewing distance?

General ergonomic guidelines suggest positioning your screen so the top is roughly at eye level when sitting upright, and maintaining an arm's length viewing distance (approximately 20-26 inches or 50-66 cm). However, individual needs vary based on your height, chair height, desk height, vision, and work tasks. The calculator uses simplified categories (around eye level, too low, too high) and viewing distance categories (arm's length, very close, etc.) to estimate risk, but these are general guidelines only. For personalized recommendations, consult with an ergonomics specialist who can assess your specific setup and provide tailored guidance.

How does screen time affect eye strain?

Prolonged screen time can contribute to eye strain through several mechanisms: reduced blinking (leading to dry eyes), focusing fatigue from constant near work, glare and lighting issues, and extended periods without breaks. The calculator estimates eye strain risk based on total screen time, longest session length, break frequency, viewing distance, lighting conditions, and existing symptoms. However, individual factors like vision problems, dry eye conditions, and medications can also affect eye strain. If you experience persistent eye strain symptoms, consult with an optometrist or healthcare professional for evaluation and treatment.

What are the health risks of too much sedentary time?

Prolonged sedentary behavior (sitting for extended periods) is associated with increased risk of cardiovascular disease, diabetes, obesity, certain cancers, and premature mortality. The calculator estimates sedentary risk based on total screen time, physical activity levels, and sleep. However, individual health factors, genetics, and other lifestyle factors also affect actual risk. Regular physical activity, even in small amounts, can help offset some sedentary risks. For personalized guidance on reducing sedentary risk, consult with healthcare professionals who can consider your complete health situation and provide tailored recommendations.

Can I use this calculator if I work from home?

Yes, this calculator can be used for any work context, including working from home. The calculator asks about your work context (mainly desk job, mainly on feet, mixed, student, other) to provide context-appropriate guidance, but the risk scoring applies regardless of location. However, working from home may present unique challenges (less dedicated workspace, fewer natural breaks, different equipment) that affect actual risk. If you work from home and have concerns about your setup or symptoms, consider consulting with an ergonomics specialist who can provide personalized recommendations for your home workspace.

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