On 21 December, we celebrate the arrival of the winter solstice - the time when the days get longer again. On this day, it is also customary to clean our homes with care - cleaning is a symbol of the end of the year. It is therefore an opportunity to pay attention to both physical and spiritual order and to celebrate the end of the year and the beginning of a new one.

As there are days in the week when commuting to work is not reasonable because meetings and lectures are over for the year, the last of the year's work can be done at home. Now is the time to think about your home office and get it in order. That way, you can go into the new year feeling good and aiming to get your work done without any problems.

5 tips

• Choose the right furniture: make sure your desk and desk chair are decent

If you'll be working at a computer in your home office for long periods (more than a few hours), it's important to consider whether the desk you're working at is of a sufficient size and height to allow you to work in a good position behind it, and whether the chair you're sitting on is height-adjustable and provides good support for your lumbar region (lower back). A low sofa table in the recliner or sitting on the sofa with the laptop resting on your knees is not ergonomically correct and can cause a variety of muscular pains in the neck, lower back and wrists. Such pains can be a distraction for a long time and thus reduce the productivity of your work. It's good if you can use a work chair with adjustable height and backrest tilt.

• Check your sitting position

Your desk should be at a height where your arms can rest comfortably at a 90-degree angle on the table surface and your feet should be stable against the floor. Monitor your sitting posture: as mentioned, it is correct to support your lower back. The lumbar region is an important support point and influences the overall posture of the body. Sit in a chair with your lower back against the back of the chair - this position supports the natural curvature of your spine and helps prevent damage to the lumbar spine and intervertebral discs and lower back pain.

• Pay attention to lighting, general tidiness and comfort

Correct lighting is important to reduce eye strain and increase focus. Position your desk so that natural light falls on the side of your desk - this avoids uncomfortable reflections that reduce the visibility of the display screen or cause direct discomfort if, for example, you are sitting facing a window and trying to see the text on the screen. If necessary, use curtains or blinds to control external light sources. However, in the dark of winter, even the little white time available in our northern climates is important for our bodies, so try to make use of natural light as much as possible. If necessary, supplement natural light with artificial lighting to reduce reflections and shadows or to increase illuminance in the workplace.

Keep your workspace tidy with storage solutions such as shelves, drawers or document folders. A tidy working environment increases concentration and also helps to reduce mental clutter.

Decorate your home office with items that inspire you and make you feel comfortable. Personal touches such as plants or artwork contribute to a positive working environment and bring a smile to your face during micro-breaks.

• Consider ergonomic accessories. Change positions

If at all possible, find a way to connect a separate monitor, keyboard and mouse to the laptop. That way, you can avoid awkward repetitive movements and poor posture. The keyboard and mouse should be positioned on the desk so that your wrists remain in a neutral, relaxed position. Hold the mouse close enough to your body to avoid unnecessary stretching of the wrists and the formation of forced postures. This will help prevent wrist syndrome. If you have a stand-alone monitor, place it as far away as possible from your eyes on your desk - it's a good idea to have the monitor far enough away from your eyes that you can barely touch it with your fingers when you reach out. That way, you'll avoid excessive strain on your eyes and avoid those headaches that can plague you at the end of the day. In addition, watch how high you place the screen. It should be positioned so that you can keep your eyes on the text without tilting your head, or by tilting your head just slightly downwards. Avoid tilting your head backwards as this can cause discomfort over time and contribute to neck pain.

Find a way to work standing up in your home environment. An electrically adjustable desk helps to bring variety to your working posture and keep your body active. However, a kitchen worktop is not well suited to standing upright, as kitchen work surfaces are generally 90 cm high, but for computer work you need a higher worktop (100 cm or more, depending on your height) so that your hands can rest comfortably on the desk when typing on the keyboard or reading documents.

• Take regular breaks

Immersive tasks take time. Often you don't even notice when you've been sitting in one position for a long time, working. There's not a colleague in your home office who invites you for lunch or a stretch break. Such prolonged sitting can lead to an increased risk of musculoskeletal disorders, as well as general fatigue and mental exhaustion. To avoid this, include regular breaks in your work routine! If you can't remember otherwise, set a reminder on your mobile phone to get up, stretch and move at least every hour. Wearing your gym clothes and taking a short walk around the neighbourhood (no need to rush, no one wants to fall in the slippery conditions) is the best way to give your muscles a bit of a workout, while stimulating circulation and heartbeat, and bringing oxygen to the brain so new ideas can take flight. Simple stretching exercises for the neck, shoulders and back can't hurt either.

Finally

Designing an ergonomic home office is a proactive investment in your well-being and productivity. By following these five tips, you can create a workspace that supports your physical and mental health, improves your ability to concentrate, and contributes to a more positive telecommuting experience.

Happy Winter Solstice!