Ergonomics 101 — How to Set Up Your Desk So It Does Not Destroy Your Body

Most desk setups in Nairobi offices and homes are doing quiet damage: laptops below eye level, chairs without lumbar support, keyboards too far from the body, monitors too close. The cumulative effect shows up in a decade of neck pain, wrist issues, and chronic lower back tension.

The 10-minute ergonomic reset

1. Monitor height. Top of the screen should sit at or slightly below eye level. If you use a laptop, raise it — books, a box, a proper laptop riser — and use an external keyboard.
2. Eye-to-screen distance. Roughly arm's length (50–70 cm). Closer than that and your neck juts forward; further and you squint.
3. Keyboard and mouse. Both within easy reach so your elbows stay at 90° and close to your body. Elbows flying out is shoulder strain.
4. Chair. Hips slightly higher than knees, feet flat on the floor (or a footrest), lower back supported. If your chair is wrong, a rolled towel at the lumbar curve is a cheap fix.
5. Breaks. Every 45–60 minutes, stand and move for 2 minutes. Non-negotiable. No setup compensates for eight hours of stillness.

For corporate teams

If your team is working from laptops on dining tables, the cumulative cost is measurable: sick days, productivity drops, visits to physios. A one-time ergonomics consultation for your office or remote team pays for itself within weeks.

Individuals can book a one-hour virtual ergonomics session — we audit your setup on video, give you specific fixes, and send you a written plan.