Lately, you may have noticed large colourful balls decorating co-workers’ offices, or you may have one yourself.

Therapists and fitness gurus have used exercise balls for years to increase core strength and stability. Great for the gym and home exercise programs, the exercise ball is a wonderful option for any fitness routine.

Recently, these balls have been creeping into the workplace, claiming to be good for core strength and posture. Read further to understand the issues around using these balls at work.

This article gives you information about:

* Why sitting is bad for your back.
* Exercise balls: Busting some myths.
* The benefits of exercise balls.
* Safety issues.

Why Sitting Is Bad for Your Back
Many jobs require a lot of sitting, which isn’t the best thing for your back. In fact, sitting – even with good posture – puts more pressure on your back than standing.

This pressure is hard on your spinal column and nerves of your lower back. When we have poor posture, the pressure is even worse. We then place real strain on the ligaments of our lower backs.

Many muscles are involved in sitting. Back and abdominal muscles help us to bend and twist, but they also help to hold us upright. If these muscles are weak, it can be tricky holding a good sitting posture for a long time.

Sitting for long periods of time can also decrease blood flow to the muscles that are trying to hold us upright. Without good blood flow, our muscles can get tired.

Having tired muscles makes us more likely to slouch or sit with poor posture. This poor posture further decreases blood flow, making muscles even more tired and increasing the strain on our back. So, the longer you sit, the worse the problem!

What’s the answer? Stand and move around. Getting off that chair is the best thing you can do for your muscles and lower back.

Exercise Balls: Busting Some Myths
Myth 1: You Should Sit for a Long Time on the Ball
In fact, research has shown that sitting on the ball increases the pressure on your back, more so than sitting on a stool. So, sitting a long time on the ball may lead to greater discomfort in your lower back.

Myth 2: Sitting on an Exercise Ball Will Fix Your Posture
No matter where you sit, you should always check your posture. You’re just as likely to slump sitting on a ball as you are in a chair.
In fact, slumping on the ball is even worse, as you don’t have lower back support as you do with a chair.

An office chair that fits you properly,and gives your lower back support is best for your posture during long sitting sessions.

Myth 3: Simply Sitting Is not a Good Core Workout
Research has shown that the amount your muscles work while you sit on a ball is not much different than when you sit on a stool.

The key to getting your core muscles working and increasing their strength is to try “active sitting.” Active sitting is sitting with “super-powered” posture.

Try it:

* Put your feet flat on the floor.
* Sit as tall as you can.
* Straighten your back.
* Puff out your chest.
* Pull in your chin slightly.
* Push your shoulders down.
* Move your shoulder blades closer together.

Notice how your body feels. Can you feel all the different muscles working?

Sitting this way means that you’re working your muscles, no matter where you’re sitting. The more you practise active sitting, the easier it will become.

The Benefits of Exercise Balls
You can still make the exercise ball work for you by challenging your muscles in an unstable environment.

When you use the ball, treat that time as a short training session. Sit on the ball at home or at work during your coffee break, downtime, or when you’re doing tasks that don’t require too much attention.

Here’s an exercise to try on your ball:

* Sit on your exercise ball in the active sitting position. Now try with your feet closer together … it’s harder, isn’t it?
* Lift one foot off the ground slightly and hold out your arms for balance or hang on to a nearby table.
* See how long you can hold this position. The key is to keep actively sitting. If you lose your good posture, stop and try again. Try this exercise with each leg five times.
* While you’re still actively sitting, slowly move the ball forward and backward, or side to side, or in circles with just your hips.
* Notice that your muscles have to work to help keep your great posture.

Maintaining good posture is key in this exercise. Your muscles will eventually get tired. You’ll find it harder to hold the active sitting position. Take a break, and try again later in the day or the next day.

There are many other excellent exercises you can do with your ball to improve the strength of your core muscles. Ask your local fitness leader for suggestions.

Safety Issues
So, you’d like to sit on an exercise ball at work? Keep in mind some safety issues.

The ball isn’t for everyone. The ball isn’t the best choice for you if you:

* Suffer from balance issues.
* Have osteoporosis.
* Already have lower back pain.

If you have any of the issues above, talk with your physician or therapist before sitting on the exercise ball.

Check out your office space. Do you have space for a ball and a chair?

You still need to have a good chair to use for most of your workday. Do you have a space to tuck the ball away, so it’s not in your way?

The ball can very easily become a safety hazard if you’re constantly stepping over or around it. Talk to your manager or supervisor. Perhaps there’s a place you can keep your ball when you’re not using it.

Make sure your ball is burst resistant. Double-check by reading the box, or ask the salesperson for help if you’re not sure.

Finally, make sure you have the right size ball. Your knees should be at a right (90 degree) angle when you sit on it. Sitting on too small or too large a ball may affect your balance and your ability to sit safely.

The exercise ball isn’t a magical cure to improve your posture and muscle strength at work.

To help control your posture, sit on an office chair with good lower back support most of the time.

Use exercise balls only for short sessions during your day. Remember to treat this time as a posture-training session.

Sit on the ball when you can easily focus on challenging yourself and maintaining good posture, such as during breaks.

The bottom line: The best thing you can do for your lower back is to get up and move away from your desk.

Stand, walk and stretch. Try reading from your monitor while standing. Stand up if you are chatting on the phone. Go for a walking meeting.

Add more movement to your workday to keep your back happy and healthy.

Source: HealthyAlberta.com