Should I be Sitting on an Exercise Ball
at Work?

Do you or someone you know use an exercise ball at work instead of an office chair?

You may have heard that it improves posture, increases caloric expenditure, decreases back pain, and is more ergonomically correct, among other things. In recent years, the exercise ball that was traditionally used in exercise and rehabilitation settings has made its way into the office setting. Some people have even completely removed their office chair and exclusively sit on an exercise ball at work.

51726192 - portrait of happy young businesswoman using computer while sitting on exercise ball in office

What are the advantages?

Core strength can increase because the abdominal muscles are required to be engaged constantly to keep you upright and off the floor. When you improve core strength you may improve balance, stability and posture. There is an increase in the number of calories you burn from engaging your core muscle to maintain balance for the duration of the day.

What are the disadvantages?

Continually sitting on an exercise ball at work requires constant muscle activation. This increases fatigue and discomfort. Do you think you can keep your core muscles engaged for a full work day? Your core isn’t meant to be engaged for eight hours straight.

Lack of an appropriate back support feature results in discomfort and fatigue. The instability of the ball may lead to increased risk of falls and other associated injuries.

What does the research say?

  • A Human Factors Study found that sitting on an exercise ball for prolonged periods of time does not greatly change the way the individual sits and it increases the level of discomfort they experience. 1
  • Sitting on an exercise ball or standing can increase energy expenditure by 4 calories per hour when compared to sitting in an office chair. This would be a total of 32 calories during an 8-hour workday. 2
  • The Centre of Research Expertise for the Prevention of Musculoskeletal Disorders found that using an exercise ball instead of an office chair may increase your risk of developing lower back pain and may also increase the risk of enduring an injury due to the instability of the ball. They also found that the ball does not actually help to improve posture and no differences were found in the lumbar spine posture. 3

So, should you be sitting on an exercise ball? – No

The benefit of burning an extra 32 calories over an 8-hour workday is not a good enough reason to sit on an exercise ball instead of an ergonomically correct office chair. If you’re worried about your calorie expenditure during the workday, try a sit/stand desk, go for a walk at lunch, or take stretch breaks throughout your workday.

An ergonomically correct office chair will provide the necessary support required when seated for prolonged periods – protect your body! Sitting on a ball is not the ideal solution.

The key take home message is this: MOVE MORE! Sitting on an exercise ball at work won’t cut it and may put you at risk of injury.

Contact Apex to learn more about our workstation health programs and ergonomics education. Take the next step to provide your employees with the tools they need to stay healthy at their workstation!

If you’re interested in seeing options for ergonomic chairs, check out our online Ergonomics Store.

 

References:

1-Gregory, D, Dunk, N, Callaghan, J. Stability ball versus office chair: comparison of muscle activation and lumbar spine posture during prolonged sitting. Hum Factors. 2006 Spring; 48 (1): 142-53.

2-Beers EA, Roemmich JN, Epstein LH, Horvath PJ. Increasing passive energy expenditure during clerical work..Eur J Appl Physiol. 2008 Jun;103(3):353-60.

3-Gregory, D, Callaghan, J. The Use of Stability Balls in the Workplace in Place of the Standard Office Chair. Centre of Research Expertise for the Prevention of Musculoskeletal Disorder. 2016.

 

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