The Surprising Benefits and Drawbacks of Yoga Ball Chairs
A Modern Solution to a Sedentary Lifestyle?
One in four people in the United States spend at least eight hours a day sitting, according to a CDC survey. This prolonged sitting has been linked to chronic issues like back pain, sciatic nerve pain, depression, type 2 diabetes, and certain types of cancer. Fitness and wellness professionals are now touting the yoga ball chair as a possible antidote to this modern lifestyle crisis.
What’s Behind the Hype?
A yoga ball chair, also known as a stability ball or exercise ball, is often used during exercise routines to expand range of motion and improve balance. But with more people sitting while they work, the exercise ball has migrated from the gym to the office. The idea is that sitting on a yoga ball instead of a chair can improve posture and prevent and relieve back pain. However, experts warn that things aren’t so black and white.
The Science Behind Yoga Ball Chairs
Travis Gage, CPO of Fountain Orthotics and Prosthetics, explains that sitting on a yoga ball requires engaging the entire core, which activates the deep muscles in the abdomen, pelvis, and back, promoting proper posture. While there have been two case studies supporting the idea that yoga ball chairs help with lower back pain, the research is limited.
Should You Make the Switch?
Probably not, at least not for extended periods. While sitting on a yoga ball may provide a core workout in short bursts, there’s little evidence that it automatically improves posture. In fact, a 2009 study found that after just an hour of sitting on a yoga ball at a desk, participants showed significant “spinal shrinkage” (slumping in their lower back). Caitlin Reid, holistic physiotherapist and wellness consultant at Aprivé Wellness, warns that many people sit incorrectly on yoga ball chairs, leading to poor posture.
Who Can Benefit from Yoga Ball Chairs?
While yoga ball chairs aren’t ideal for working at a desk all day, certain groups can benefit from using them:
- Pregnant individuals: Pregnant people may find yoga ball chairs helpful, especially during their second and early third trimesters, as regular chairs can cause discomfort.
- Postpartum individuals: Yoga ball chairs can feel great for people who have given birth in the past six weeks, providing comfort and pelvic floor recovery.
- Those dealing with hemorrhoids: Sitting on a yoga ball instead of a regular chair can ease pain related to hemorrhoids.
Important Safety Tips
If you want to try using a yoga ball chair, follow these guidelines:
- Don’t sit for longer than two hours at a time.
- Inflate the ball enough so that you feel perched on top of it rather than sinking into it.
- Buy the right size for your body, ensuring your feet are flat on the floor and your hips are bent at 90 degrees or more.
Setting Up Your Workstation
To maintain proper sitting posture, set up your workstation correctly. This may mean investing in a desk of a different height, an external keyboard and mouse, or other new equipment. Make sure your chin is parallel to the floor, your neck isn’t bent up or down, your elbows are just below your keyboard, and your knees bend at a 90-degree angle.
Top-Rated Yoga Ball Chairs
Whether you’re pregnant, tall, short, or simply looking for something multi-functional, one of these yoga ball chairs may be right for you:
- Trideer Exercise Ball: Best for pregnancy, with an extra-thick anti-burst ball and non-toxic PVC material.
- SmarterLife Exercise Ball: Ideal for folks with higher body weights, with an ultra-high anti-burst capacity of 2,200 pounds.
- PROMIC Exercise Ball: Suitable for shorter individuals, available in sizes from 45 to 85 centimeters.
- Gaiam Classic Balance Ball Chair: A multi-functional option that combines an exercise ball with an office chair alternative.
- Isokinetics Inc. Balance Exercise Ball Chair: Best for tall individuals, with adjustable features and a taller-than-standard design.
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