If you've worked in an office recently, you might have noticed something odd: workers sitting on stability balls instead of chairs. Stability balls, also known as fitness balls, can help prevent back pain and help improve posture. However, if you're considering one, you'll need to get the right size for proper ergonomic alignment.
Expert Recommendations
Expert recommendations for the use of fitness balls and proper ergonomic positioning for use of office equipment are similar. For example, the American College of Sports Medicine states that when you are seated on a fitness ball, your knees should form a 90-degree angle. This is very similar to the OSHA recommendation that when seated at a computer workstation, knees should be slightly higher than hips. Therefore, you should be able to chose a fitness ball by the height charts on the box.
Adapting Ball Height
After you've chosen a fitness ball, you may find that sitting on it at your desk puts you higher or lower than you're used to. If you are maintaining proper ergonomic alignment in the new position, you may want to try to get used to it. If not, you can make the ball lower by slightly deflating it, which also helps make it more stable, according to Spine-Health.com. If you need more height, you can exchange your ball for the next-size up. Don't over-inflate it or you risk popping it.
Adapting Desk Height
Another alternative to adjusting your ball's height is adjusting the height of your desk. You may consider this alternative if you are not able to exchange a fitness ball. Some desks are designed to move up and down. If yours is not, you may be able to raise it by placing it on bricks. You may also be able to use a footrest or other ergonomic adaptive equipment to adapt your desk height. Do not place the ball on a raised surface unless you can ensure it won't roll out from under you.
Alternatives
Using fitness balls as office chairs doesn't work for everyone; those with unusual proportions may not be able to find the right height adjustment. Also, ergonomic chairs are a better options for those who suffer from back pain, according to MayoClinic.com, since they provide the best back support. You could also consider a kneeling chair, a balance chair, or a stand-up desk.
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