I’ve come across a wide-range of ergonomic setups in different offices.
Something that always stands out to me is when I see people using a Swiss Ball as a chair. Even last week, I observed 3 people from 2 different companies sitting on Swiss Balls at their desk.
So what’s the deal? Are these great for your core, or do they cause more harm than good?
Let’s take a look at what the research says:
Do Swiss Balls Help Core Activation?
Some studies reveal that Swiss Balls can actually fatigue and tire postural muscles.
Other studies suggested that a Swiss Ball doesn’t even affect muscle activation, posture, spine loads, or spine stability
Why is this?
Sitting on a Swiss Ball requires constant activation of postural muscles in your back to keep you upright.
Think of it like tensing your bicep for 8 hours of the day. You’ll get REALLY tired, fatigued and sore after the first few hours.
When muscles are tired, they fatigue and spasm up. This causes tightness and discomfort from the lactic acid build-up. Just like when you’ve done a heavy workout, your muscles are sore for a few days following.
Fatigued muscles are also not as effective at doing their job. When postural muscles fatigue, they not able to hold the spine in a good posture.
You might have a good posture for the first hour on the Swiss Ball, but I guarantee you’ll be slouching by the end of the day.
Won’t these muscles become stronger, the more you use them?
Working your muscles at the gym helps build strength. These exercises are often performed in a safe manner, over a short time.
Unfortunately muscles don’t build strength if they are switched on all day, like when sitting on a Swiss Ball. The opposite is true, whereby constantly sore, fatigued muscles actually have reduced strength! That’s why people have ‘rest days’ at the gym, to optimise muscle recovery and strength.
Pain and discomfort inhibits muscle activity. Yes, that means the popular saying “No pain, no gain” doesn’t apply here. Pain after you’ve been sitting all day, may actually inhibit your core activation.
Still not convinced?
Worksafe Victoria – put out a whole guide that suggested sitting on a swiss ball is a workplace hazard.
Worksafe Victoria mentions:
Seating for the workplace should:
- Be adjustable in height and back position
- Be stable and safe to use, not putting people at risk of falling, particularly when getting on and off • have appropriate lumbar and thigh support
- Allow movement of the chair
- Allow a variety of supported postures relevant for the sort of work being done.
Clearly fitness balls do not have most of those characteristics and as such would be generally unsuitable for use as a work chair
Does that mean sitting is the way to go?
Absolutely not – studies have now suggested – sitting is the new cancer.
Sitting in any chair (regardless of how ergonomic it is), is not natural for our bodies. While it won’t cause fatigue as much as a Swiss Ball, it can still lead to muscle imbalances and joint stiffness. Sitting also isn’t great for our circulation, heart health or digestive health.
Try to avoid sitting for longer than 30 mins at a time.
Any tips to help reduce strain?
Some tips workplaces use:
- Have meetings standing up
- Walk around during phone calls
- Talk to colleagues in person instead of emailing
- Install a sit-to-stand desk
- Set reminders on their phone/computers
Standing up during calls is one way to keep your back happy
The bottom-line is we are designed for movement. Any sustained posture is not natural for our bodies. When we are in discomfort, or pain, that’s the alarm sign from our bodies to move.
Swiss Balls are great for exercise at the gym.
Just think twice before using them at your workplace.
