I know sitting at a desk all day is really bad for me. Is sitting on an exercise ball any better? What if instead of sitting in an office chair, I perch with good posture on an exercise ball? Seems like sitting that way engages some of my muscles so perhaps isn't quite so bad (I hope!). Reader Question • 432 votes Unfortunately, the answer seems to be no. “To be quite frank, I cannot see any advantage or reason for a person to be using an exercise ball as an office chair,” says Jack P. Callaghan, who holds the Canada Research Chair in Spine Biomechanics and Injury Prevention at the University of Waterloo in Ontario. Although you might expect that sitting on the ball would demand extra exertion to keep you upright and stable, when Dr. Callaghan and his colleagues had healthy young volunteers sit alternately on a ball, an office chair and a backless stool while machines measured muscle activity in their abdomens and lower backs, they found no meaningful differences in the seating options;
sitting on a ball did not provide a mini-workout for the midsection. Ball chairs do not improve posture, either. Research by Dr. Callaghan and others have shown that people generally slump just as much on a ball as in a normal chair and that back pain is not reduced. And, in part because sitting on a ball chair involves more contact area between the seating surface and your backside than a chair does — you sink into the ball somewhat — many new adopters of ball chairs report increased discomfort in their backsides. Not all news about ball chairs is bad, of course. In one study from 2008, clerical workers on balls burned marginally more calories -- about 4 per hour -- than those on chairs. But new research from Dr. Callaghan’s lab suggests that they may also have been putting themselves in almost comical peril. He found that when workers on ball chairs reach sideways for something, they risk toppling over. (A personal aside: My attempt to use a ball chair ended after my dog ferried a thorn into my home office and the thorn lodged beneath the ball.
I still haven’t gotten the coffee stains off of the ceiling.) If your concern is with sitting too much, a better solution is probably to stand up periodically throughout the workday, which has been found to improve health. Prop your keyboard on a shelf or filing cabinet and type upright. Or stand when you make phone calls. But don’t overdo the standing, Dr. Callaghan says. Many people experience back pain if they stand for two hours or more at a workstation, he says. Aim, instead, for perhaps 15 minutes upright each hour.The stability ball is a piece of exercise equipment used for strength training, improving balance and stability. Replacing the office chair for the stability ball is increasingly popular because of the potential for improved health, posture and strength, but you should be aware of both the benefits and drawbacks before deciding to use a stability ball. Always consult a doctor before starting this or any other exercise regimen. The stability ball, also known as the Swiss ball, yoga ball or exercise ball, is an inflated ball constructed of soft PVC material.
Stability balls come in different colors and sizes, and for best results, you should choose a ball that fits your height range. If you are between 4-foot-11 and 5-foot-4, select a ball that is 55 cm in diameter. If you are between 5-foot-5 and 5-foot-11, use a ball that is 65 cm in diameter. If you are over 6 feet, choose a ball that is 75 cm. Spineuniverse explains that sitting on a stability ball can improve stability and balance because doing so is said to constantly engage the core abdominal muscles. Stronger ab muscles protect the lower back and promote better posture, and can be the result of using the stability ball. A study in the "Journal of Canadian Chiropractic Association" by chiropractors Larry G. Merritt and Celynne M. Merritt showed that two people who reportedly suffered from lower back pain improved when they began consistently sitting on a stability ball. Of course, results vary by individual, and not everyone experiences these results. According to the United States Army Public Health Command, sitting on an exercise ball can have a few drawbacks.
For example, because exercise balls lack arm rests and back supports, the upper body might not be properly and fully supported. The UCLA Comprehensive Spine Center argues that the use of an armrest takes some strain off your neck and shoulders and makes you less likely to slouch. The Health Command also explains that sitting in a chair in a reclined position significantly eliminates disc pressure in the back, but this position cannot be maintained while sitting on an exercise ball. If you use the stability ball in place of an office chair, you might feel that the ball is not tall enough for you to reach your desktop. You also might have concerns that the stability ball will roll away when you stand, so you might need to find a way to anchor it. Prolonged improper sitting posture and office equipment that promotes bad posture can damage spinal structure and cause recurring back and neck pain. The UCLA Comprehensive Spine Center explains that when sitting and resting your arms on a desk, your upper arms should be parallel to your spine.
When you look at your computer, your gaze should be aimed at the middle of your screen. Your thighs should be parallel to the floor with your feet planted firmly on the ground. Keep in mind that you might just as easily slouch on a stability ball as you would in a chair, so practice good posture regardless of the seat. If you are new to using a stability ball, you might need to start out using the ball in small increments, as your body and muscles might not be accustomed to sitting in this manner for long periods and get fatigued. As your muscles build strength and endurance and become familiar with the seating position, it will become easier and you will be able to use the ball for longer periods. Your employer or work environment might not permit you to use a stability ball in the workplace, so receive approval before bringing your ball to work. How to Use a Stability Ball As a Chair Exercise Ball Vs. Desk Chair How to Sit on an Exercise Ball at a Desk Does an Exercise Ball Chair Actually Give You Any Health Benefits?