Many of us spend the majority of our professional lives sitting, which makes the office chair an all-important piece of furniture. Lately mine hasn't been cutting it, so as an experiment, I swapped my chair with an exercise ball. Here's what's been great about it, what's been less than perfect, and what you might want to consider if you're interested in switching to an exercise ball as your office chair. I don't have one of those $500+ Herman Miller ergonomic chairs, but do have a lumbar support roll for my desk chair, which is sized small enough for my frame so I fit comfortably in it and everything is measured for ergonomic workstation perfection (as best as I could manage, at least). But, maybe it's my increased awareness of the health hazards of sitting all day or just the years catching up with me, but this regular chair isn't working so great. Lately I've been catching myself standing up to type in bouts of nervous energy or, worse, slouching. My neck and shoulders perpetually ache.
Frankly, my butt hurts. My alternatives were to adopt a standing desk or a treadputer or try a more ergonomically-designed Aeron or similar chair (like a good pair of shoes and a quality mattress, it's the everyday things that are worth investing in). Being both a yoga lover and a cheapskate, I decided to first try out this exercise ball chair for $75. Besides being much cheaper than buying a new desk or a more expensive chair, the exercise ball chair promised to allow me to work in some abdominal exercise throughout the day and possibly improve my years-of-working-slumped-at-a-desk posture. This is what Isokinetics, the makers of the chair I bought, say about it:Your body, when positioned on top of an exercise ball, is constantly making small adjustments, often imperceptible, to remain balanced and thus is constantly exercising a large group of muscles in doing so. By strengthening your body's core muscle group you help improve your posture, have better balance and guard against back injuries.
The medical community, however, is at best inconclusive about the health benefits or disadvantages of using an exercise ball as an office chair. I found two case studies of patients with low back pain whose conditions improved after consistently using the gym ball, but, on the other hand, The New York Times reports that claims of exercise balls improving posture are also lacking in evidence (and disadvantages regarding spinal shrinkage may offset the increased muscle activity). The folks at Ergonomics Today are flat-out against ball chairs as office chairs, primarily for safety reasons (the potential for air collapse and the instability, partially due to the ball rolling away—something the ball base in my particular chair does away with).Jeremy Vigneault, a physical therapist at the Nayden Rehabilitation Clinic at the University of Connecticut, told me that "there is really nothing overly good nor bad per say about the exercise ball chair," noting that this type of setup doesn't offer any lumbar (lower back) support and it does take practice to maintain a good sitting posture on it.
He pointed out that most chairs, of any kind, try to exploit posture and back health as their key selling points, when really the perfect chair doesn't exist—it's more about practicing "good posture." Chad Garvey, a physical therapist, manual therapist, and patient advocate, also said there's not much evidence for these fitness balls reducing lower back pain and just advised me not to fall, as that's the main concern that's been reported with this type of chair.I was just glad no one told me sitting on an exercise ball chair was going to kill me. If you have back pain or another health condition or if you're the least bit concerned, definitely check with your doctor before attempting this kind of setup. If you decide to proceed, as I did, here's what you'll likely experience:The first time you sit on an exercise ball at your desk, your back will probably shoot up so straight you'll feel like a marionette. If you're like me, this will be a foreign, even delightful experience (oh, that's what it's like?).
Twenty minutes later, if you're like me, your butt will hurt and you will switch back to your regular chair which will feel mushy by comparison. After a couple more days of this, you may find yourself sitting on the exercise ball chair for much longer periods of time. (A week later, I spend the majority of my day on the exercise ball chair, but still take lots of breaks and occasionally switch back to the old chair.) After a little over a week of using the chair, it's impossible to tell if it's helping to increase my core strength, as I hope it will, but I do feel like I walk and sit much taller than I used to and can sit for longer periods of time. If it's only that I'm more aware of my posture, that's fine—in my book, the ball is doing its job. Plus, I now have another outlet for some creative nervous energy, am sneaking in some extra (albeit minuscule, in terms of calorie-burning) exercise, and my butt doesn't hurt anymore—what more could I ask for?If you've tried using an exercise ball instead of an office chair or have any opinions on these alternative chairs, share your thoughts with us in the comments.
You can follow or contact Melanie Pinola, the author of this post, on Twitter.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. Gain 2 pounds per week Gain 1.5 pounds per week Gain 1 pound per week Gain 0.5 pound per week Maintain my current weight Lose 0.5 pound per week Lose 1 pound per week Lose 1.5 pounds per week Lose 2 pounds per week 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? Exercise Ball Chair Exercises The Best Exercise Ball Brand How to Sit on a Workout Ball at Work The Benefits of Using a Stability Ball as a Chair 5 Things You Need to Know About Using an Exercise Ball as an Office Chair