Exercise Ball vs. Office Chair

Many people are ditching their office chair and using an exercise ball instead. Advocates call it "active sitting" and claim it can improve posture, work the core muscles, burn more calories and reduce low back pain. If you've tried it you know it's not easy.

Is sitting on an exercise ball really better than using a traditional office chair? One study at the University of Waterloo, Ontario, Canada looked at torso muscle activation, spinal load and stability, and overall pressure distribution from the buttocks and thighs while sitting.

The researchers concluded there was no difference in the amount of muscle activation between the ball and the chair. The same was true for spinal stability and spinal loads. They did, however, find that participants moved around and changed position more on the ball.

According to the research, you should remain skeptical about reaping any rewards from using a ball versus your chair. Additional study needs to be done regarding the effects of prolonged ball sitting and the reactions of the smaller, deeper core muscles.

Since research shows that muscle activation is similar in a chair or on a ball, then why does sitting on the ball seem so much harder? Research shows it may be due to the distribution in forces of the lower body. When you sit on a ball more of your lower body is in contact with it's surface as compared to the chair. This could result in discomfort from greater tissue compression.

The current research does not support the superiority of using an exercise ball at work so don't pitch your office chair just yet. If you do decide to try a ball choose the right size. Your thighs should slope downwards slightly. An improperly sized ball can cause muscle imbalance and even pain. Also, gradually increase the amount of time you sit on the ball. Start with about 30 minutes and work up from there. If you feel discomfort on the ball go right back to your trusty chair.