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In this episode, Dr. Grbich of Pravo Wellness & Associates in Menomonee Falls breaks down the basics of ergonomics and why it matters for your everyday health. He explains how small adjustments to your workspace and home environment can have a significant impact on pain, posture, and overall well-being. Whether you’re working at a desk all day or just going about your routine at home, these practical tips are designed for everyone. Tune in to learn what changes you can start making today to feel better and move with more ease.
Hey there, and welcome back. I’m Doctor Grbich, chiropractor at Pravo Wellness and Associates here in Menomonee Falls. Thanks for tuning in today — I really appreciate you spending a few minutes with me.
So today I want to talk about something that affects just about everyone I see in my practice. Ergonomics. Now, I know that word sounds a little technical, but stick with me — because this is one of those topics where small changes can make a really big difference in how you feel every single day.
Here’s what I hear constantly from patients. “Doctor Grbich, my neck is killing me.” Or “my lower back aches by the end of the day and I don’t even know why.” And nine times out of ten, when we start talking about their daily routine — how they sit at a desk, where their computer screen is, how they’re set up at home — that’s where we find the problem.
Your body is incredibly adaptable. But it was not designed to hold one position for hours at a time. And that’s exactly what most of us are doing — whether we’re working from a home office, sitting at a desk at work, or even just scrolling on the couch at night.
So let me walk you through a few things you can actually start doing today.
First — your screen height matters more than you think. If your monitor or laptop screen is too low, you end up with your chin dropping down toward your chest. And here’s the thing — your head weighs somewhere around ten to twelve pounds. Every inch it tilts forward adds significant strain on the muscles and joints in your neck and upper back. Over time, that adds up. The goal is to have your screen at roughly eye level, so you’re looking straight ahead — not up, not down. If you’re on a laptop all day, consider getting a separate keyboard and mouse and propping that screen up on a stand or even a stack of books. It sounds simple, but it works.
Second — let’s talk about your chair and how you’re sitting. A lot of people think they need a fancy expensive chair to have good posture. And while a good chair helps, what matters most is how you’re using it. You want your feet flat on the floor — or on a footrest if your feet don’t reach. Your knees should be roughly at a ninety degree angle. Your hips should be pushed back into the seat, and your lower back should feel supported. If there’s a gap between your lower back and the chair, roll up a small towel and place it there. That little lumbar support makes a huge difference for the long haul.
And third — movement is your best friend. I can not stress this enough. It does not matter how perfect your setup is if you are sitting in it for five or six hours straight without moving. Your spine needs circulation, your muscles need a break, and your joints need to move. Set a timer if you have to — every thirty to forty-five minutes, just stand up. Take a short walk to the kitchen, do a few shoulder rolls, look away from the screen. It only takes sixty seconds, but it resets your body in a real way.
Now for those of you working from home — I know the temptation to work from the couch or the bed is real. And honestly, every now and then, that is fine. But if that becomes your primary setup for hours a day, your spine is going to let you know about it. Try to create a dedicated workspace, even if it’s just a corner of a room with a proper chair and a table.
Here’s my practical takeaway for you. Screen at eye level. Feet on the floor. Support your lower back. And move every thirty to forty-five minutes. Those four things alone — if you apply them consistently — can dramatically reduce the daily aches and tension that so many people just assume are a normal part of life. They are common, but they are not something you just have to live with.
Now, if you’ve already been dealing with neck pain, shoulder tension, or lower back discomfort — and these changes haven’t fully helped — that’s a good sign it’s time to come in and get evaluated. Sometimes the body needs a little extra help getting back to where it should be, and that’s exactly what we’re here for.
Come see us at Pravo Wellness and Associates right here in Menomonee Falls. We would love to sit down with you, take a look at what’s going on, and put together a plan that actually fits your life.
Thanks so much for listening today. Take care of yourself — and I’ll talk to you next time.
