There’s a modern trend of opting for a gym ball over an office chair for working at a computer. Gym balls are often used as part of gym workouts and physical therapy treatment and work brilliantly for engaging core muscles and improving posture in the lower back. This is why many people think: “If it works in the gym, then why not at work?” That’s one of the many questions that our West Vancouver Chiropractor has been asked over the years.
Gym balls do have plenty of benefits. They are used frequently to improve core strength and increase flexibility in the knees, shoulders, and neck. Practicing with a gym ball can help strengthen key areas, such as the pelvic muscles and the lower back. Over time you will begin to notice an improvement in your posture and general balance.
There are a few problems, however. Gym balls aren’t designed to be sat on for long periods. Many people don’t have the body strength to sit correctly on a gym ball for an extended time, and more often than not, sitting slumped on a gym ball is actually worse for your posture than sitting with your back straight and feet flat on the floor. A back support when you sit is also crucial to help support tired and weak back muscles. It’s impossible to sit for 6-8 hours on a gym ball in a proper posture anyway.
Here’s why sitting on a gym ball at work probably isn’t a good option to promote good posture.
Gym Balls Aren’t Designed For Office Work
Most gym balls aren’t designed to be used in the office. It mostly comes down to the size of the ball. Office chairs are designed to promote good posture in the neck with a steady eye level towards a computer screen while also keeping your arms flat on the desk or the arm supports of your chair. They’re designed to ensure there is no extra strain or effort to keep your body in a good posture when you are sitting for long hours at work.
That being said, there are now companies offering office-sized gym balls that are better suited to be used at an ordinary desk. Some “sitting balls” even come with an integrated back support built as one unit with wheels. You just put the ball inside this design, and you have a quasi-ball chair. This still doesn’t mean you should sit on a gym ball for an entire 6-8 hour work shift, but it’s a better option than bringing a ball from the gym. It’s a good idea to measure the height of your work desk so you can get an appropriately sized ball for starters.
What If A Gym Ball Bursts?
Most offices have safety ratings for their chairs, and it’s pretty serious business. Employers don’t want their employees getting hurt at work, especially by something as innocuous as a faulty chair. There’s a whole plethora of rating systems and safety guidelines for office chairs, and unfortunately, gym balls do not fit into a lot of them. Workplace injury insurance carriers might also not cover injuries due to non-conforming office furniture as the cause of an injury.
One problem that shouldn’t be overlooked is the tendency for gym balls to burst if they’re overused. You see it in gyms, so there’s no reason why it wouldn’t happen in an office. A burst gym ball could lead to various serious back injuries, especially around the lower back’s coccyx and lumbar spine. There are gym balls available that have anti-burst technology built into them.
A dislocated coccyx or, at best, a rotated pelvis is one of the more common complaints that patients come in to see our West Vancouver Chiropractor for. Both are equally painful and sometimes can be chronic. It’s best to avoid both altogether.
Sit On A Chair And Alternate With A Gym Ball
If you’re keen on trying out the trend, and there’s no reason not to, gym balls definitely help with posture and muscle strength, then you can opt to alternate between a proper office chair and a good gym ball.
You should sit on a gym ball in intervals of no longer than 20- 30 minutes, especially if this is your first time trying it out. As time goes by, you might be able to lengthen the periods you sit on the ball. You’ll probably feel the changes in your muscles and posture over time, and that increased strength and endurance only builds up over time. So be patient and slowly work on your sitting posture as your body gets used to it.
While sitting on the gym ball, you should focus on keeping your core muscles, particularly in the stomach area, as strong as possible. Pull in with your muscles to promote good posture in the back and neck. If you feel those muscles tiring and you are starting to slouch, then it’s time to get off the ball, stretch and get back into the office chair.
Other Options For Improving Posture At Work, Tips From Your West Vancouver Chiropractor
It’s obvious why gym balls are becoming such a trend at work. Sitting at a desk for long hours is very detrimental to your posture and general spine health. Before you go all-in on a gym ball, there are some other options to help you feel more relaxed and will provide you with a tension-free workstation.
Stretches. It is often overlooked that stretching is one of the most straightforward methods to reduce aches and pains after sitting for a long time. In a perfect world, you should be getting up every 30 minutes or so to stretch your legs and to do some arm stretches. There are even stretching variations that can be done while you’re still sitting in your chair.
Breaks. Regular mini-breaks away from the screen and sitting are beneficial not only for your mental focus but absolutely necessary for your body. Tired and sore muscles need a steady replenishment of blood to carry the essential oxygen to feed them. Movement of those tired muscles will prevent tight and shortened fibers that will ultimately result in pain and dysfunction later on. Joints also need to move to facilitate nutrients and mobility. The human body wasn’t built to sit for prolonged periods. So get up and move every 30 minutes or so. Switch between the chair and the ball.
Posture. Likewise, you should practice good posture while sitting if you’re starting to notice any uncomfortable pains. Keep your arms flat on the desk or the arm supports if you’re sitting on the chair, feet flat to the floor. If you have back support for the ball, press your back straight against the support or chair’s back. Make sure your eyes are level with the screen. Make sure you feel comfortable throughout the sitting posture. Recognize signs of muscle fatigue and slouching. When that happens, it’s time to get up, stretch, and move.
Some final thoughts.
Overall sitting on a gym ball at your desk is not such a bad thing. So long you are aware of the signs of muscle fatigue, changes in body posture, and overall general stiffness in your joints and muscles. When any of that happens, it’s a sign to get, move and stretch. Take a break. Our West Vancouver Chiropractor has seen too many repetitive strain injuries from something as simple as improper sitting while at work to know that movement and stretching are key. If you are too focused on your work and forget to listen to your body, set the alarm every 30 minutes to remind you. Remember that the human body is never designed to sit for hours, regardless of whether you’re sitting on a ball or a chair.
