As more people seek healthier office habits, some turn to exercise balls as an alternative to traditional office chairs.
Many claim that it helps improve your posture and core strength. However, there are notable risks involved.
This article will explore the potential risks and benefits of using an exercise ball as an office chair. Let's begin with the risks first.
1. Potential soft tissue or bone injuries
Exercise balls are typically 55-75 cm off the ground. Falling from this height can cause significant injuries.
When you sit down, stand up, or reach for something, the ball can move unexpectedly. This sudden movement can result in soft tissue injuries or broken bones.
The risk is particularly high when you lose balance and the seat accidentally moves from under you in an instant. This can lead to severe falls, with serious injuries such as a fracture or concussion.
2. Potential posture related injuries
Many believe an exercise ball promotes better posture. However, a 2009 study challenges this notion.
The study found significant spinal shrinkage or slumping in the lower back after just one hour on an exercise ball. Users often move their head and shoulders forward.
They tuck their tailbone under and round their back to maintain balance. This posture is far from ideal. Over time, it can lead to chronic back problems.
3. Lack of adjustability
Ergonomic chairs offer height adjustments to suit different workstations, however exercise balls do not.
A ball roughly suits your height, but it can't be adjusted up or down. This lack of adjustability can cause improper workstation setups.
An ergonomic chair allows you to adjust your seated height. This ensures your monitor and desk are at the right level. Without this, you risk repetitive strain injuries.
For example, above you can see the Hbada Ergonomic Office Chair. The backrest has an S-shaped design, which fits the natural curve of your spine.
Plus you can adjust the height of the seat, armrests and headrests, in order to find the most comfortable position.
4. Back pain
Office chairs are designed to provide back support. Exercise balls lack this crucial feature, as there is no backrest. Without back support, you are at a higher risk of lower back pain.
Additionally, exercise balls have no arm or wrist supports. Ergonomic chairs often include these features to reduce strain.
Sitting on a ball all day means you lose this vital support. Over time, this can result in significant discomfort and pain.
5. Insufficient support for buttocks and thighs
An exercise ball does not support the buttocks and thighs adequately. This can lead to increased pressure on the hip joints and legs.
Unlike ergonomic chairs, which distribute weight evenly, a ball focuses pressure on specific points. This uneven distribution can cause hip joint pain and leg injuries.
Benefits of using an exercise ball as office chair:
Some people report improved core strength from sitting on an exercise ball. The constant micro-movements needed to stay balanced help engage core muscles.
However, these benefits are minor compared to the risks. Short-term use may be beneficial, but long-term use can lead to the issues discussed above. It's essential to balance the benefits and potential harm.
Ergonomic considerations
Proper ergonomics are crucial for preventing workplace injuries. Ergonomic chairs are designed with this in mind. They support the back, arms, and wrists, reducing the risk of strain.
Exercise balls, while beneficial in a gym, do not meet these ergonomic needs in an office setting. Investing in a quality ergonomic chair is a safer choice.
You should also check out our guide on the benefits of using kneeling chairs, which are also a good alternative.
Practical recommendations
If you choose to use an exercise ball, do so cautiously. Limit use to short periods, such as 30 minutes at a time. Ensure your workstation is set up correctly. Alternate between the ball and a traditional chair. This can help mitigate some of the risks.
For those seeking to improve core strength and posture, consider other options. Standing desks or balance boards might be safer alternatives. These options provide the benefits without the high risk of injury.
Bottom Line:
While the idea of using an exercise ball as an office chair is appealing, it comes with significant risks.
Potential injuries include falls, poor posture, and back pain. The lack of adjustability and support make it a less-than-ideal choice.
Ergonomic office chairs are designed to prevent these issues and provide a safer, more supportive seating option.
Use an exercise ball cautiously and consider alternative methods for improving posture and core strength. Safety and comfort should always be a priority in your workspace.
The information provided on this website is for educational purposes only and is not intended as medical advice. Always consult a healthcare professional before making any changes to your ergonomic setup or starting any exercise program to ensure it is safe for your individual needs.