Posture Habit Score
There is no published "posture age", and posture can only be assessed by looking at how you sit, stand and move. This page does not estimate one. It counts desk and movement habits, plus neck or back pain, that the NHS gives advice about.
Before you start
Method : Posture Habit Score — a custom points score written by this site. Each answer adds or subtracts the points shown in the Methodology table below.
Validation : Unvalidated. The points have never been tested against any laboratory measurement or health outcome, and the result is not an age.
Review : not reviewed by a qualified clinician. Educational only — not a diagnosis or a medical test.
Back pain with numbness in both legs, numbness around your bottom or genitals, or loss of bladder or bowel control needs urgent medical help (NHS).
Your answers stay in this browser tab; nothing is sent or stored.
Answer the questions, then press Calculate score.
How to Use This Calculator
- Answer each question.
- Press Calculate score.
- Read the breakdown and suggestions.
Methodology & assumptions
Your score is the sum of the points below. The weights are our own judgement. The old version added made-up years for self-rated sitting and standing posture and gave a "posture age". Self-rated posture isn't a measurement, so it was removed with the age output.
| Factor | Answer | Points |
|---|---|---|
| Hours sitting on a typical day | Under 6 | 0 |
| 6–8 | +1 | |
| More than 8 | +2 | |
| Getting up from your desk or screen | At least every hour | 0 |
| A few times a day | +1 | |
| Rarely | +2 | |
| Screen at eye level, feet flat, back supported | Yes | 0 |
| Partly | +1 | |
| No | +2 | |
| Physical activity | 3+ days a week | 0 |
| 1–2 days a week | +1 | |
| Little or none | +2 | |
| Neck or back pain | None | 0 |
| Occasionally | +1 | |
| Most weeks | +2 |
Worked examples
Sits more than 8 h, rarely gets up, poor desk setup, little activity, pain most weeks: 2 + 2 + 2 + 2 + 2 = +10 points.
Sits under 6 h, moves hourly, good setup, active 3+ days, no pain: 0 points.
Understanding your result
This counts habits and pain you reported. It is not a posture measurement and not an age. Health-agency guidance linked below is general and based on populations, not on this score.
Sources & further reading
The points table is our own convention and is not taken from these sources.
Frequently Asked Questions
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