Posture Risk Assessment for Low Back Pain

Instructions

For each daily activity, select the option that best describes how frequently you used each posture over the past 2 weeks.

Lifting heavy objects

When picking up objects from the floor, which posture do you use more often?

I mostly use the SAFE posture - knees bent, back straight, squatting down to lift

I use both postures about equally

I mostly use the RISKY posture - knees straight, back bent forward, leaning over to lift

This field is required.

Sitting

When sitting at a desk, table, or sofa, which posture do you use more often?

I mostly use the SAFE posture - sitting upright with my lower back fully supported against the chair

I use both postures about equally

I mostly use the RISKY posture - slouching or hunching forward, not resting against the chair

This field is required.

Putting on shoes

When putting on shoes or socks, which posture do you use more often?

I mostly use the SAFE posture - knees bent and back straight, either squatting or sitting and raising my foot toward me

I use both postures about equally

I mostly use the RISKY posture - standing and bending forward at the waist with straight knees

This field is required.

Face Washing & Tooth Brushing

When at the sink washing your face or brushing your teeth, which posture do you use more often?

I mostly use the SAFE posture - slightly bent knees with a straight back, hinging gently from the hips

I use both postures about equally

I mostly use the RISKY posture - knees straight and back bent forward, hunching over the sink

This field is required.

Getting Out of Bed

When rising from lying down, which method do you use more often?

I mostly use the SAFE method - rolling to my side first, then pushing myself up with my hands and arms

I use both methods about equally

I mostly use the RISKY method - sitting straight up by bending at the waist from flat on my back

This field is required.

Sit-ups / Core Exercises

When performing sit-ups or similar core movements, which posture do you use more often?

I mostly use the SAFE posture - lifting my entire back off the surface in a full, controlled movement

I use both postures about equally

I mostly use the RISKY posture - lifting only my shoulder blades while my lower back stays under strain

This field is required.

Your Risk Score is

Meaning, you're in a LOW RISK group.

Your posture habits are largely safe and ergonomic. Keep maintaining these movement patterns to protect your lower back long-term.

For your knowledge, you can refer perfect sitting position on the desktop. You can also use our online desk height calculator.

This questionnaire is for educational and screening purposes only. It does not constitute medical advice. Please consult a qualified healthcare professional for diagnosis and treatment.

Source: Chang et al. (2024). Development and Validation of a Visualized Posture Risk Assessment Questionnaire for Low Back Pain in Daily Activities. Healthcare, 12, 2274.

Your Risk Score is

Meaning, you're in a MODERATE RISK group.

Some habits may be placing strain on your lower back. Follow these safer techniques to lift heavy objects if your job requires you to perform these activities repetitively.

If you have a desk job and are required to sit long hours on a computer, you can perform simple exercises while sitting at the desk to prevent issues like neck, upper back and low back pain.

This questionnaire is for educational and screening purposes only. It does not constitute medical advice. Please consult a qualified healthcare professional for diagnosis and treatment.

Source: Chang et al. (2024). Development and Validation of a Visualized Posture Risk Assessment Questionnaire for Low Back Pain in Daily Activities. Healthcare, 12, 2274.

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Total score

Posture Risk Assessment for Low Back Pain

Your Free Posture Risk Assessment!

Instructions

Your Risk Score is

Your Risk Score is

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