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In this episode of the Pravo Wellness podcast, Dr. Grbich tackles one of the most common complaints he sees in his Menomonee Falls office: tech neck. He explains exactly what the term means, what’s happening in your body when you spend hours looking down at screens, and why so many people are suffering from it without realizing the cause.
Dr. Grbich walks listeners through the mechanics of tech neck, including how even a slight forward head tilt can dramatically increase the load on your cervical spine. More importantly, he shares practical, actionable steps you can take to prevent and address the problem before it becomes a bigger issue.
Whether you’re dealing with neck pain, headaches, or shoulder tension, this episode is a must-listen. Reach out to Pravo Wellness to connect with the team, including Sheryl Grbich, and find out how they can help you feel better.
Hey there, and welcome back. I’m Doctor Grbich, and you’re listening to the Pravo Wellness podcast, coming to you from right here in Menomonee Falls. Today we’re talking about something I see in my office almost every single day — and honestly, something that probably affects you or someone you love. We’re talking about tech neck.
Now, you’ve probably heard that term thrown around. But what does it actually mean? And more importantly, what can you do about it? Let’s dig in.
So here’s the thing. Your head weighs somewhere around ten to twelve pounds. That’s about the weight of a bowling ball sitting on top of your spine. And when your posture is nice and upright, your spine handles that weight beautifully. It’s designed for it. But the moment you tilt your head forward — even just a little — the amount of stress on your neck muscles and spine increases dramatically. We’re talking about the kind of forward head posture most of us fall into when we’re scrolling through our phones, hunching over a laptop, or sitting at a desk for hours on end.
Here’s what’s interesting. Even a slight forward tilt of your head can multiply the effective load on your cervical spine. So imagine doing that for hours at a time, day after day. Your muscles are working overtime just to hold your head up. And over time, that leads to muscle fatigue, tension, and real structural changes in the curve of your neck.
Now, the symptoms of tech neck can show up in a few different ways. A lot of people come in telling me about neck pain and stiffness. Others have headaches that seem to start at the base of the skull and creep up toward the top of the head. Some folks experience shoulder tightness, upper back aching, or even tingling down into the arms. And a lot of them are surprised when I explain that their posture and their screen habits are often a big piece of the puzzle.
Let me break this down for you. There are two things really driving tech neck. First, it’s the position we hold our heads in. And second, it’s how long we stay in that position without a break. Both of those things matter. It’s not just about having bad posture in one moment — it’s about the cumulative load over time.
So what can you actually do about this? Here’s some practical advice you can start using today.
First, raise your screens. Whether that’s your phone, your monitor, or your laptop — try to bring the screen up closer to eye level. This alone can make a big difference in how much strain you’re putting on your neck throughout the day.
Second, take movement breaks. Set a reminder on your phone — every thirty minutes or so, get up, move around, roll your shoulders back, and do a few gentle neck movements. Just getting out of that fixed position helps reset things.
Third, work on your chin tucks. This is a simple exercise. While sitting or standing tall, gently pull your chin straight back — like you’re trying to make a double chin. Hold it for a few seconds and release. This helps retrain the muscles that support your neck in a healthy position. It sounds funny, but it works.
And fourth, be mindful of your sleeping position. If you’re sleeping with a bunch of pillows propping your head way forward, that’s continuing the problem even while you rest.
Now, here’s when you should come see me. If you’re dealing with persistent neck pain, frequent headaches, stiffness that doesn’t go away, or any numbness or tingling in your arms or hands — don’t just push through it. Those are signs that your body is asking for some help. A chiropractic evaluation can help us figure out what’s going on with the alignment and movement in your neck, and we can put together a plan to get you feeling better and moving well again.
Tech neck is incredibly common, but it doesn’t have to be your normal. Small changes in your daily habits, combined with the right care, can make a real difference.
Thanks so much for tuning in today. If you have questions or you’re ready to come in and get checked out, we would love to see you at Pravo Wellness right here in Menomonee Falls. Give us a call or check us out online. Take care of that neck — and we’ll talk again soon.
