About 1 in 4 people in the U.S. sit for at least 8 hours a day, according to a CDC survey. Even more troubling: Prolonged sitting has been linked to chronic issues like back pain, sciatic nerve pain, depression, type 2 diabetes, and some types of cancer.
Now, fitness and wellness pros are singing the praises of a possible antidote to this modern lifestyle crisis: the yoga ball chair.
Also known as a stability ball or exercise ball, a yoga ball is often used during exercise routines to help expand range of motion and improve balance. But with a growing number of people sitting while they work, the exercise ball has moved from the gym to the office.
Whether this form of “active sitting” is effective — not to mention safe — isn’t so clear. To learn more, we rang up some experts and looked over the research. Turns out, things aren’t so black and white.
How’s it supposed to help?
Sitting on a yoga ball instead of a chair is thought to improve posture and prevent and relieve back pain.
“In order to stay balanced and upright [on a yoga ball chair], you need to engage the entirety of your core,” says Travis Gage, CPO of Fountain Orthotics and Prosthetics. “A yoga ball is thought to activate all your postural muscles — the deep muscles in your abdomen, pelvis, and back — which hold you together and ensure proper posture.”
There have been two case studies that support the idea that a yoga ball chair helps with lower back pain, but that’s about it when it comes to research.
Should you swap your desk chair for a yoga ball?
Probably not, at least not for more than an hour or two at a time. While sitting on a yoga ball may give you a core workout in short bursts, there isn’t a lot of evidence that it automatically improves posture.
“A yoga ball chair doesn’t guarantee good posture,” says Caitlin Reid, holistic physiotherapist and wellness consultant at Aprivé Wellness. “You still have to think about how you’re sitting.”
In fact, a 2009 study found that after only an hour of sitting on a yoga ball at a desk, the participants showed significant “spinal shrinkage” (in other words, they slumped in their lower back).
“Sadly, I’ve seen almost worse posture on yoga ball chairs than on good desk chairs,” says Reid. “This is because many people roll their tailbones underneath and arch their shoulder forward, poking their chin forwards to compensate for the weight shift. This position looks like a floppy banana sitting on a ball.”
A small 2006 study found no difference in muscle activation between sitting on a yoga ball chair and sitting on a stool.
Who benefits the most from a yoga ball chair?
While yoga ball chairs aren’t great for working at a desk all day, some groups of people can benefit from using them. But Reid still cautions that it’s best not to sit on a yoga ball for longer than a couple of hours at a time.
1. Pregnant people
According to Reid, pregnant people (specifically those in their second and early third trimesters) may find yoga ball chairs helpful because regular chairs can cause their bump to press on the top of their legs, causing discomfort.
However, sitting on a yoga ball is not ideal for folks at full-term, since the lack of lower back support can result in backaches.
2. Postpartum people
Yoga ball chairs can also feel great for people who have given birth in the past 6 weeks, says Reid.
“If you’ve recently given birth, deflate your ball slightly so it’s extra spongy, and it will feel soft and comfy on your saddle region,” she says. “Coupled with recovery shorts, sitting on a yoga ball can really help with comfort and pelvic floor recovery after giving birth.”
3. People dealing with hemorrhoids
While it won’t address the cause of the hemorrhoids, sitting on a yoga ball instead of a regular chair can help ease pain related to the condition.