Setting up your own workplace is a breeze! And here’s the magic word: comfort! No need for tape measures or protractors. Let’s rely on our instincts and feelings to create a perfect setup.

Let’s begin with the equipment, based on minimal requirements (following NEN and NPR guidelines):

Chair:

• Choose a comfortable desk chair that meets NEN-EN 1335-1 standards. (or if you are big, NPR 1813)
• Ensure it has adjustable seat height, seat depth, lumbar support, and backrest.
• Armrests are optional but can be beneficial for added comfort.

Desk:

• Opt for an adjustable desk, adhering to NEN-EN 527-1 guidelines.
• The desk should have an appropriate height for your sitting position.
• Minimum depth of 80 cm and a minimum width of 120 cm.
• The maximum thickness should be 5 cm.
• Optional: Consider a sit-to-stand feature, either manual or electric.

Monitor:

• Choose a monitor that allows adjustable height to suit your preference.
• If using a laptop, use a laptop stand with adjustable height and angle.

Keyboard:

• A standard keyboard is sufficient for most users.
• Consider an ergonomic design with a split and/or curved layout for added comfort.
• Optional: Choose a small form factor design without a number pad.

Mouse:

• In most cases, a standard mouse is sufficient.
• For design work, consider using a mouse pen/tablet (A4 to A5 size) as an optional choice.

Proper Room Setup:

• Ensure you have sufficient space to move around and adjust your equipment.
• Maintain good ventilation and a comfortable temperature.
• Position your workspace where you can benefit from natural light coming from the side.
• Install adjustable window shades or blinds to control incoming light.

Cable Management:

• Keep cables organized and out of the way for a tidy workspace.

Webcam:

• Position your webcam at a comfortable height and angle in relation to the monitor.

Headset or Speakerphone:

• Choose a headset or speakerphone with clear audio quality for conference calls or virtual meetings.
• Please note that the mentioned NEN and NPR guidelines provide specific ergonomic recommendations and standards in the Netherlands. Consider these norms as a reference for ensuring a suitable ergonomic setup and a comfortable work environment in your home office.

Now, let’s set up your workplace using the following tips:

Begin with your chair:

• Sit down and adjust the seat height to evenly distribute the pressure under your thighs, preventing discomfort and restricted blood flow.
• Slide all the way back and adjust the seat depth to allow enough space between the front of the seat and your lower leg, ensuring freedom of movement.
• Find a comfortable tilt position for the seat. If you’re sliding forward, it’s too far forward. Feel supported by the backrest without being forced into an unnatural position.
• Adjust the backrest to a position where you can lean back comfortably, reducing strain. The curvature should support the top of your pelvis.
• Set the armrests at a height that allows your forearms to rest comfortably without raising your shoulders.

Adjust the height of your worktop:

• If your desk is adjustable, align the height with your armrests. If not, raise your chair until the armrests align with the worktop, using a footstool if necessary. Alternatively, raise the desk using bobbins or wooden beams if it’s too low.
• If you prefer working with your forearms on the desk, the desk can be slightly higher than the armrests. Ensure your arms can rest comfortably without pushing your elbows or shoulders in an awkward position.

Position the screen:

• Place your screen at a comfortable distance that allows for easy readability. A good average rule is an arm’s length away. Close your eyes, roll your shoulders, and move your head from left to right and up and down. Open your eyes and position the screen where your gaze naturally falls.
• Note: If you wear varifocal glasses and look at the screen through the reading area, the screen should be positioned lower.

Place your mouse and keyboard:

• Leave your elbows in place and move your hands back and forth like windshield wipers. Position your mouse and keyboard within this area. Ideally, place them in the middle for maximum comfort.

Ensure you have sufficient space, good ventilation, a comfortable temperature, and natural light nearby, preferably coming from the side. Manage your cables for an organized workspace. And don’t forget to position your webcam at a comfortable height and angle.

These tips, along with the mentioned guidelines, will help you create an ergonomic and comfortable home office setup. Remember, sitting comfortably is crucial for preventing physical discomfort such as back or neck complaints, but regular exercise and breaks are even more important.

If you’d like additional guidance or have specific questions, feel free to contact me through my website. I’d love to assist you in optimizing your workspace further.

Wishing you a productive and comfortable work environment!

Warm regards,

Michel Regoor

Registered Company Physiotherapist

P.S. Feel free to share these workplace setup tips on your website, but please include a link to my website www.ergoidee.nl. I’d also love to hear if these tips helped you! Don’t hesitate to contact me here!

Many of us are now working from home due to the Covid-19 crisis, and with schools closed, the whole family is under one roof!

Suddenly, your house seems a lot smaller than you once thought. You find yourselves crammed together in the kitchen, elbow to elbow. The kids are growing restless, and you have an important conference call to attend…

Every situation is unique.

Do you have a well-equipped home office, or are you making do at the kitchen table? How old are your children?

Here’s a Plan:

You could simply wing it, but don’t be surprised if a pillow fight erupts in the background of your webcam!

Children are remarkably adaptable. They’re used to being in a class with 30 other kids, after all. Take a cue from school and establish “quiet working time,” a period when all family members work quietly on their projects. Explain why it’s crucial for you to work without interruption (after all, there’s no money for nice food if you can only afford spinach!) and involve them in helping you stay productive.

Thankfully, online lessons are becoming more common for kids, and they need their own quiet working time too. Many schools offer a daily schedule that alternates between thinking and doing tasks. You can create your own routine around this.

While you’re planning, divide household tasks among yourself, your partner, and your children, and turn your family into a well-oiled machine. You’re all in this together!

After work is done, you can spend quality time baking an apple pie together or playing games.

Desperate Times Call for Desperate Measures:

Of course, kids shouldn’t spend too long playing video games or watching television. It’s detrimental to outdoor playtime and their health. However, during these exceptional circumstances, you can be a bit more lenient. Explain to your children that this is a unique situation and that things will return to normal in a few weeks.

You probably spend a lot of time in online meetings, and your kids might not understand why they need to be quiet. To help them grasp the importance, allow your children to make video calls with their friends or grandparents. This way, they can relate to your work and understand why a quiet background is helpful. You can even turn vacuuming the room into an extra learning opportunity!

Divide and Conquer:

Working simultaneously from home sounds good in theory, but in practice, there’s limited space in the house, and you likely have only one good headset. Imagine the stress of being on a conference call while a child demands your attention in the background. Consider splitting working hours with your partner. This allows you to work without interruption and be more efficient. Plus, there’s always a parent available to assist or play with the kids!

Create Personal Space:

While working at the kitchen table may suffice for a while, remember that it takes over the entire house when you’re always there. If this situation persists, it’s wise to carve out a dedicated workspace. If you don’t have a spare room, consider using the bedroom.

Alternatively, you can work during unusual hours, such as when the children are asleep. However, be cautious; this approach may lead to burnout if not managed properly.

Get Some Fresh Air:

Ideally, take your children to a quiet, less crowded playground, keeping a safe distance, of course. It’s essential to let them burn off some excess energy.

Accept the Situation:

Things aren’t going as smoothly as you’re used to, but remember that your colleagues, partner, and children are all facing the same challenges. It is what it is. It’s new, uncomfortable, but it’s okay. Share your difficulties with your colleagues and employer, and work together to set achievable goals.

Find the Silver Lining:

We’re living in a unique time. It might even be revolutionary! Your children will remember this experience for the rest of their lives. I still fondly recall the oil crisis in the 1970s when I was five years old. Back then, it was forbidden to drive on Sundays, and we could play in the streets everywhere! The current Covid-19 crisis will likely have a more significant impact. Perhaps “enjoy” isn’t the right word, but it can certainly be a valuable experience.

Use this time to grow as individuals and as a family, and you’ll reap the benefits for years to come!