The Ultimate Guide to Ergonomic Working at Home

More and more people are working (partly) from home. But how do you ensure that you work just as ergonomically at home as you do in the office? In this guide, we explain how to achieve a healthy working posture at home, which ergonomic aids you need, and what you should pay attention to according to Dutch standards.

Why ergonomic working at home is so important

Working from home sounds comfortable, but without the right setup, complaints are quickly lurking: neck and back pain, tired eyes, reduced concentration and even RSI. An ergonomic home workplace prevents complaints and increases your productivity.

The basic principles of ergonomic working from home

A good workplace meets the following basic rules:

  • You sit upright with your feet flat on the floor
  • Your knees are at a 90 degree angle
  • Your forearms rest relaxed on the desk
  • The screen is at eye level
  • You change your position regularly (preferably with a sit-stand desk)

Most Essential Ergonomic Tools for Home

1. Ergonomic office chair

  • Adjustable in height
  • Adjustable armrests
  • Good lumbar support

2. Sit-stand desk

  • Promotes alternation between sitting and standing
  • Preferably complies with NPR 1813 (65-130 cm adjustable)

3. Monitor arm or laptop stand

  • Brings the screen to eye level
  • Prevents bent neck and curved back

4. External keyboard and mouse

  • Ensures natural wrist position
  • Reduces strain on shoulders

5. Good lighting

  • Natural daylight or a lamp with adjustable brightness
  • Prevents tired eyes

What do the NEN and NPR standards say?

In the Netherlands, specific guidelines apply for ergonomic working:

NEN 527 : European standard for desks. Requires, among other things, height adjustment from 65 to 125 cm.

NPR 1813 : Dutch Practice Guideline, adapted for the longer Dutch user:

  • Height adjustment sit-stand desks: 65-130 cm
  • Minimum 80 cm depth worktop
  • Free legroom: 65 cm high, 58 cm deep, 85 cm wide

By setting up your home workplace according to these standards, you can prevent complaints in the long term.

Tips to move more while working from home

  • Set a timer: get up every 30 minutes
  • Use a sit-stand desk for variety
  • Walk during phone calls
  • Do simple stretching exercises in between

Conclusion

An ergonomic home workplace doesn't have to cost a fortune, but it does require conscious choices. Choose quality tools, follow ergonomic standards and change your posture regularly. This way, you can work at home just as healthily, comfortably and productively as you do in the office.

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