Sitting on a gym ball at work - The facts

Replacing office chairs with gym balls has become popular in the UK and beyond, as people aim to improve posture and health. The idea is that sitting on a gym ball engages the abdominal and back muscles to maintain balance and posture. However, whether a gym ball is truly better for your back than a conventional office chair depends on various factors.

Gym balls are great for exercise and building core strength, but their benefits don’t fully apply to office use. They engage the abdominal and back muscles by responding to the ball’s instability, but this may not be practical in a work setting.

In recent research, it was found that spinal shrinkage occurred more when sitting on an exercise ball compared to sitting on an office chair. The research concluded, sitting on an exercise ball has more disadvantages and it’s recommended that you stick with your office chair.

Using a gym ball as an office chair often defeats its purpose for most people. While it’s meant to engage core muscles and improve posture, sitting on an unstable surface for long periods presents many challenges.

Check out our YouTube video where Jo, our workstation expert, explains why gym balls aren’t ideal for office use and the issues they can cause.

What are the pros and cons of replacing your chair with a gym ball?

Pros:

Core Activation: Sitting on a gym ball encourages subtle movements that engage core muscles, potentially strengthening them over time.
Improved Posture Awareness: The lack of back support reminds users to maintain an upright posture.
Encourages Movement: The dynamic nature of a gym ball may reduce stiffness associated with prolonged static sitting.

Cons:

Limited Support: Unlike ergonomic chairs, gym balls lack lumbar support, which may lead to slouching and strain over time.
Fatigue Risk: Constant muscle engagement can lead to fatigue, potentially resulting in poor posture and discomfort
Stability/Safety Issues: A gym ball can roll or slip, posing a risk of injury.
Unsuitable for Extended Use: Gym balls are not designed for prolonged periods of sitting.

Another point to think about is the size of the ball. A good ergonomic chair will be fully adjustable to fit your body perfectly, keeping your forearms parallel to the desk and your elbows by your side. In this example, the person is stretching her arms forward to keep them raised; if she relaxed, her elbows would fall below the desk height. The effort of keeping your arms up like this causes strain across the upper back, neck and shoulders.”

Key Issues with Long-Term Gym Ball Use in Offices:

Insufficient Core Strength: Most people can’t sustain the muscle engagement needed for proper balance.
Compensatory Postures: A common behavior is tucking the feet under the ball or pressing them against the floor for stability. This reduces the engagement of the core muscles and shifts the focus away from balance.
Risk of Injury: Over time, the lack of back support may contribute to back pain or even repetitive strain injuries. Additionally, the rolling nature of the ball increases the risk of accidents, especially in cluttered or high-traffic office spaces.
Unsustainable for Office Hours: Balancing on a gym ball for an 8-hour workday is impractical for most people. The physical demands far exceed what is feasible for sedentary tasks that require prolonged focus.

How high should your desk be when sitting on a ball?

You should adjust your desk height to suit you, whether you use an office chair or a gym ball. If the desk is too high, you’ll find yourself stretching to reach your keyboard. If the desk is too low, the computer screen won’t be at eye level, causing strain on the neck. You’re more likely to hunch over to reach the keyboard and mouse.

This video shows you how to set your desk height.

Employers should note that gym balls don’t meet HSE regulations for office chairs, as they lack a five-star base, height adjustment, and back support. Your company could be held responsible if an employee falls or a ball bursts while using it at work.

If you’re considering trying this trend despite the issues, here’s some advice for users…

Make sure you buy the right size so you sit at the right height for your desk (check out our guide to a healthy workstation)
Focus on pulling the tummy button in to keep the ball stable and keep feet flat on the floor.
Make sure you purchase a ball with anti-burst technology. Not only will a burst gym ball be embarrassing, but it’s also going to hurt a lot!
Short Intervals on the Ball: Use the gym ball for short bursts of activity, such as a 20-minute session
Movement Breaks: Incorporate frequent standing or walking breaks throughout the day to reduce the strain of prolonged sitting.
Core Strengthening Exercises: Dedicate time outside of work to building core strength through activities like Pilates or yoga, rather than relying on your seating arrangement during work hours.

A great alternative that ticks all of the boxes for us is a SitFit cushion. The SitFit Cushion relieves upper body tension and builds back musculature. It exercises the muscles of the back and pelvic floor and also builds foot and leg muscles. As well as preventing back problems and correcting poor posture, there is also no need to spend 20 minutes trying to pump it up. You can also fit it in your desk drawer, which our research has concluded a gym ball cannot.