Do the Benefits of Sitting on a Yoga Ball Outweigh the Risks?
Key takeaways:
The purported benefits of sitting on a yoga ball instead of a chair include better posture, less back pain, and higher calorie burn.
There isn’t enough evidence to support these claims. Many studies on the topic are small and have mixed results.
If you like sitting on a yoga ball, you can maximize potential benefits by choosing the right size ball and maintaining a good posture.
Table of contents
That yoga ball you see at the gym isn’t just for workouts. Also known as a stability ball or Swiss ball, the large, squishy orb is one alternative to a standard issue office chair. But does trading the comfort of back and armrests offer any benefits?
Here’s what you need to know before you give your traditional chair the heave-ho.
What are the benefits of sitting on a yoga or stability ball at work?
There are a lot of claims about the benefits of sitting on a yoga ball at work instead of a chair. These are some of the most common.
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Strengthens core muscles
Your core muscles –– such as the abdominals and erector spinae in the lower back –– help you stay upright when you sit without the support of a chair with back and armrests. That’s why some people think that sitting on a yoga ball can strengthen core muscles like targeted exercises can.
But current research doesn’t support this claim. One study found that using a yoga ball as a chair didn’t increase core muscle activation or strength. Strengthening your core requires active muscle engagement with exercises that use more effort than sitting on a yoga ball.
Burns more calories
Sitting on an unstable surface is more challenging than sitting in a chair. That should burn more calories, right?
Technically, yes, but probably not as many as you think. Some research suggests that there’s little to no extra calorie burn from sitting on a yoga ball. But researchers came to a different conclusion in one small study. They compared 11 young women’s energy expenditure while sitting on different surfaces. They found that sitting on a yoga ball increased calorie burn by 10.4%.
Sitting on a yoga ball isn’t an alternative to exercise, no matter how many extra calories you burn.
Improves posture and balance
A strong core is critical for good posture and balance. These muscles support your spine, help you maintain a neutral position without tiring, and stabilize your body during movement.
Sitting all day can take a toll on your health. Try expert tips to reduce the harmful effects of prolonged sitting.
Looking for exercises to improve your posture? These posture-correcting exercises and stretches are a great place to start.
What about moves to build a strong core? These core-strengthening exercises can get the job done.
But there’s little evidence that sitting on a yoga ball activates your core more than sitting in a chair. So it’s unlikely to have added benefits for your posture or balance. According to a small, older study, sitting on an exercise ball doesn’t improve posture or stability.
As with many things, potential improvements may be subjective. One person might feel that using a yoga ball as a chair helps their posture, while another doesn’t. That’s what another study found. Some participants reported an improvement in perceived posture and energy levels.
Sitting on a yoga ball probably won’t challenge your muscles enough to improve balance significantly. But exercising on an unstable surface might. That’s why physical therapists may include stability balls in exercise programs.
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Reduces back pain
Proponents of sitting on a yoga ball often say that it can reduce back pain by strengthening core muscles and improving posture. But, perhaps unsurprisingly, this claim isn’t backed by science. In a study, people sat on stability balls for up to 90 minutes a day, 5 days a week for 8 weeks. By the end of the study, they had more core muscle endurance but no improvements in lower back pain.
What has been proven is that sitting for long periods may cause or worsen back pain. It’s important to get up and move around frequently throughout the day, no matter where you sit.
Increases energy and productivity
Research on the effects of alternative seating, such as yoga balls, on productivity is scarce.
Evidence from small, older studies suggests that sitting on a stability ball may help children with attention and hyperactivity concerns stay on task. But more recent research found that using a stability ball as a chair didn’t improve classroom productivity in children with attention deficit-hyperactivity disorder (ADHD).
There’s a need for larger studies on how “active sitting” may affect energy and productivity in different groups of people.
Are there any risks of sitting on a yoga ball at work?
It’s unclear whether sitting on a yoga ball has any benefits, but there could be some drawbacks.
Muscle pain and fatigue: A supportive chair can take some pressure off your back and hips. In fact, some research shows that sitting on a yoga ball without that support for long stretches could increase discomfort. Your muscles work harder to keep you balanced, so you might have muscle pain or fatigue.
Poor posture: Sitting on a yoga ball requires more effort to maintain proper posture. If you’re unable to stay mindful and make postural adjustments, you might find that the support of an ergonomic chair is a better fit.
Falls: Sitting on an unstable surface increases your risk of falling, especially if you're not paying attention. And you might be less focused on your posture while sitting on a yoga ball at work. This can make using a stability ball as a chair unsafe for certain groups, such as older adults and children.
Distraction: Evidence is mixed on whether sitting on a yoga ball can help you focus. It likely varies from person to person. For some, the lack of stable support from an office chair may be distracting, which could reduce productivity.
How to sit on a yoga ball at work
Consider these safety tips if you try sitting on a yoga ball at work.
Choose the right size ball
Choose a yoga ball that allows you to sit with good posture at your desk. You should be able to sit with your hips and knees at a 90-degree angle and your feet flat on the floor. Generally, this means choosing a ball between 18 and 21 inches in diameter. The taller you are, the bigger the ball you’ll need. You can also adjust the inflation of your ball to get to the perfect height.
Place a mat under the yoga ball to prevent too much rolling. Prioritize your posture by maintaining a neutral spine and keeping your feet flat on the floor. Align your shoulders over your hips and keep them relaxed away from your ears and slightly rolled back.
Adjust your desk height if you can
Make sure your desk is at the right height while sitting on a yoga ball. You should be able to keep your monitor at eye level and your arms at a 90-degree angle while using a keypad. This will help you maintain a neutral position and reduce the strain on your back, neck, and shoulders.
Take regular breaks
Health experts recommend taking a break from sitting every 30 minutes or so. That can help you stay active and prevent muscle fatigue and discomfort while sitting on a yoga ball.
Take a 5-minute walk around your house or office, or do some quick stretches and exercises. You can also use your yoga ball with an adjustable standing desk to alternate between standing and sitting throughout your workday.
Frequently asked questions
It’s generally not recommended to sit on a yoga ball all day. Sitting on an unstable surface for prolonged periods can lead to muscle aches, fatigue, and poor posture. If you like using a yoga ball, try sitting with proper posture for 30 minutes at a time. Then, switch to a regular chair or stand, alternating throughout the day.
No matter where you sit, be sure to get up and move every 30 to 60 minutes.
Research on how sitting on a yoga ball affects ADHD symptoms is limited. Small studies suggest that it may reduce hyperactivity and help children focus at school. But others have found that it doesn’t increase productivity in children with ADHD. And the alternative seating may be distracting for some.
For now, there isn’t conclusive evidence to suggest that sitting on a yoga ball at work improves ADHD symptoms.
Sitting on a yoga ball with good posture may engage core muscles in your stomach, lower back, and pelvis. But current research doesn’t show that sitting on a yoga ball significantly activates more muscles than sitting in a chair.
The bottom line
There are a lot of claims about the benefits of using a yoga ball as a chair. But so far, scientific research doesn’t support all these claims. Some people might find sitting on a yoga ball helps with their posture or back pain, while others might not notice a difference. If you’re going to sit on a yoga ball, choose the right size, stay mindful of your posture, and remember to take breaks and move your body throughout the day.
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References
Dickin, D. C., et al. (2017). Energy expenditure and muscular activation patterns through active sitting on compliant surfaces. Journal of Sport and Health Science.
Duran, A. T., et al. (2023). Breaking up prolonged sitting to improve cardiometabolic risk: Dose–response analysis of a randomized crossover trial. Medicine & Science in Sports & Exercise.
Elliott, T. L. P., et al. (2016). The effect of sitting on stability balls on nonspecific lower back pain, disability, and core endurance: A randomized controlled crossover study. Spine.
Fedewa, A. L., et al. (2011). Stability balls and students with attention and hyperactivity concerns: Implications for on-task and in-seat behavior. The American Journal of Occupational Therapy.
Gregory, D. E., et al. (2016). The use of stability balls in the workplace in place of the standard office chair. Centre of Research Expertise for the Prevention of Musculoskeletal Disorders.
Lowe, B. D., et al. (2015). Unstable sitting in the workplace — Are there physical activity benefits? American Journal of Health Promotion.
Macphee, F. L., et al. (2019). The effect of weighted vests and stability balls with and without psychostimulant medication on classroom outcomes for children with ADHD. School Psychology Review.
McGill, S. M., et al. (2006). Sitting on a chair or an exercise ball: Various perspectives to guide decision making. Clinical Biomechanics.
Nam, H. C., et al. (2016). The effects of exercising on an unstable surface on the gait and balance ability of normal adults. Journal of Physical Therapy Science.
Schult, T. M., et al. (2013). Sitting on stability balls: Biomechanics evaluation in a workplace setting. Journal of Occupational and Environmental Hygiene.
