Benefits of Sitting on a Stability Ball at Work

Sitting in a traditional office chair all day can take a toll on your posture, weaken your core, and lead to other health issues—but making the switch to a sitting on a stability ball might help. Not only can it promote better posture and core engagement, but it also encourages subtle movement that keeps your body more active throughout the day. In this article, we’ll explore the benefits of sitting on a stability ball, how your sitting habits affect your health, and simple exercises to improve your back health and posture. If you’re a Certified Personal Trainer or Certified Health Coach, this is a great way to help your clients stay active and feel their best, even at a desk job.

The Biomechanics of Sitting

Just like all our movements, sitting requires the activation and relaxation of certain muscles, and it stresses different bones. The parts of the body that are most studied regarding sitting posture include the spine and back (lumbar region) and the pelvis. The hamstring muscles also influence sitting posture.

The biomechanics of sitting can change significantly depending on the chair type and posture. When we stand freely, all of our weight is transferred to the floor through our feet. When we sit down, most of the weight transfer to the floor is shifted from our feet to the seat pan, armrests, and backrests. This transfer gives our feet a feeling of relief. 

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Lumbar Region

When we sit, we naturally tend to slouch a little to feel relief from standing. Our lumbar region is concave and curved toward the stomach, giving the appearance of “slouching.” In this posture, called lordotic, the vertebrae and discs are thicker toward the front of the body rather than toward the back of the body to cushion the increased pressure on the vertebrae. In this position, the sacrum, the lower part of the spine fixed to the pelvis, is angled forward. 

Pelvis

Since the sacrum is directly connected to the pelvis, any movement or rotation of the pelvis impacts the alignment of the spine. When the pelvis tilts slightly forward (b), the lumbar spine naturally curves to help maintain an upright posture. However, a backward tilt can flatten the lumbar spine, which may contribute to excessive rounding of the upper back (c). This condition, known as kyphosis (sometimes referred to as hunchback or roundback), occurs when the spine curves outward, leading to abnormal rounding of the upper back and potential discomfort.

Posture while sitting also plays an important role in spinal health. As shown in the image below, the angles formed by the spine in both upright and slouched sitting positions are smaller compared to relaxed standing. The smaller the angle, the greater the strain on the spine—meaning prolonged sitting, especially in poor posture, increases the risk of back pain and injury. Understanding these mechanics is key to making posture adjustments that support spinal health and reduce discomfort over time.

Hamstrings

The hamstring muscles also play an important role in sitting posture and spinal alignment. Extending from just above the knee to the pelvis, they cross both the hip and knee joints, meaning their flexibility and strength directly impact back posture. Tight or weak hamstrings can affect pelvic positioning, which in turn affects the curvature of the spine and overall posture.

Research has shown a strong connection between hamstring tension and lower back pain, particularly in individuals who spend long hours working at a desk. Studies indicate that people experiencing back pain tend to have increased hamstring activity, meaning their muscles are more tense compared to those without back pain. This excessive tension can contribute to discomfort and postural imbalances.

One study examined the effects of hamstring stretching in the workplace on posture. Researchers found that regular stretching significantly improved hamstring flexibility, leading to better spinal alignment and a more favorable pelvic tilt. Another study linked hamstring injuries in athletes to poorer lower back posture, further showing the connection between hamstring health and spinal stability. These findings illustrate the importance of maintaining hamstring flexibility and strength to support overall posture and reduce the risk of back pain.

Sitting Postures

Experts categorize sitting postures into three types: anterior, posterior, and middle. Each of these postures affects spinal alignment, muscle engagement, and overall back health in different ways.

In the anterior (forward-leaning) posture (A and B in the figure below), the center of gravity shifts in front of the ischial tuberosities (commonly known as the “butt bones”), placing more pressure on the thighs and increasing strain on the lower back. In this position, the floor supports more than 25% of body weight. In the posterior (backward-leaning) posture (C in the figure below), the center of gravity is behind the ischial tuberosities, making it a more relaxed position for resting. However, prolonged use of this posture can cause discomfort and pain in the pelvis. The middle (relaxed, unsupported) posture (D in the figure below) is considered the most balanced position for spinal health. Here, the center of gravity is directly above the ischial tuberosities, the spine remains straight or only slightly curved, and the floor supports about 25% of body weight—making it the ideal posture for long-term sitting.

Since sitting statically for long periods of time is linked to low back pain, researchers have examined the connection between different postures and sitting styles on spinal health. One study examined how twenty minutes of sitting in different positions impacted trunk range of motion, muscle activity, and proprioception—the body’s ability to sense its position in space. The study compared three sitting styles: a static slouched position (where the spine curves forward without movement), an upright position (where muscles are engaged to maintain a straight back), and a supported position (where the back is rested against a chair). Results showed that the slouched position led to the lowest abdominal muscle activation, highlighting why maintaining an upright posture is so important for spinal health.

Using a stability ball instead of a traditional chair may help encourage better posture by keeping core muscles engaged. Unlike a static chair, a stability ball requires subtle balancing movements, which can promote a more natural alignment of the spine and reduce strain on the back. For some, sitting like this can alleviate discomfort and improve posture over time.

However, stability balls aren’t for everyone. If you tend to slouch forward or lean on your desk rather than actively engage your muscles, using a stability ball could cause more discomfort than benefits. That said, one potential benefit of sitting on a yoga ball is its ability to improve posture—as long as you make a mindful effort to maintain proper alignment.

Beyond posture and core strength, there are several other advantages to using a stability ball at work. Below, we explore five additional benefits of sitting on an exercise ball, helping you determine whether it’s the right fit for your workspace.

The Benefits of Using a Stability Ball

If you spend long hours at a desk, you may have felt the negative effects of sitting in a traditional office chair—poor posture, back pain, and a lack of movement throughout the day. While it’s not a magic fix, swapping your office chair for a desk chair balance ball can provide several benefits, from improving posture to enhancing core strength. Below, we look at five advantages of incorporating a stability ball into your workspace.

Burn Extra Calories

As a personal trainer, you may not spend a large portion of your day sitting. However, many of your clients may sit for eight or more hours a day. That’s where you come in. 

While you probably focus on form and stance during each session, part of being a successful personal trainer is integrating your knowledge and expertise beyond the gym. You must be willing to go the extra mile and offer advice that your clients can take home with them. If your client is interested in replacing their office chair with a stability ball or Swiss ball, remind them of the added bonus when used correctly: extra burned calories. 

What is the correct way to use a stability ball for sitting?

• Keep your knees hip-width apart.
• Keep both feet on the ground.
• Straighten your spine and roll your shoulders back (you may need to adjust the position of your keyboard and computer) so that your neck is not bent.
• As you sit, make slight circular or side-to-side movements with your buttocks and back to keep your abs activated. 

It’s simple, really: The more we move, the more calories we burn. The more time sitting actively on the stability ball, the more you move. 

Relieve Back Pain

Unfortunately, sitting on a stability ball isn’t going to miraculously alleviate any pain you are experiencing. However, if you take a moment to stretch your back muscles while sitting on the stability ball, you may be able to relieve some of the pain you are experiencing. 

Here are some stability ball exercises to alleviate pain:

• Side stretch: Sit up straight and spread your legs about hip-width apart with your feet flat on the ground. Put your right hand on your hip and stretch your left hand up and over to your right side. Hold for five seconds and switch sides. Repeat three times. 
• Spine rotation: While sitting straight up on the stability ball, bring your palms together at your chest so your fingers are pointing upward. While keeping your head centered with your palms, and without moving your hips, rotate your body to the right, hold for five seconds, then to the left. Repeat three times. 
• Bridge: Sit on the exercise ball with your arms to your sides and slowly walk your feet out while leaning back slightly. Move down on the ball until it is on your upper back. Raise your arms over your head so your back forms a bridge. Use your legs to roll the ball up to your mid-spine and try to deepen the stretch. Hold the position for ten to fifteen seconds and slowly return to your starting position. 

Tone Core Muscles

While simply sitting on a stability ball will not tone your muscles, having the stability ball on-hand will make it much more practical to take a moment to do exercises to tone your abs and obliques. 

Back health is closely connected to core muscle strength. Research shows that core strengthening helps to reduce hip muscle imbalance and helps to reduce low back pain. 

Take a short ten-minute break at least once a day to perform a couple of exercises, such as:

• Plank with forearms on the ball
• Ball squat
• Shoulder curl and press
• Half ball crunch
• Reverse crunch

If you have a serious back or spinal condition, make sure to check with your doctor before trying out these stability ball exercises.

Breathe Better

When you are slouched over, your lungs are shortened, so you breathe in less air. One innovative study published in 2019 examined the impact of sitting posture on lung function. 

The study found that when sitting posture maintained a neutral lower back curve people had much greater air capacity and overall improved lung function. 

As long as you are using the stability ball properly and your muscles are activated to have a neutral sitting posture, it can help you breathe better. 

Induce the Inspiration to Stretch 

The stability ball, in addition to functioning as your seat, can also be a tool to help you stretch to relieve any strain you might feel.  It can also provide added support when you want to get a deeper stretch that you may not have been able to perform otherwise. 

Other Ways to Improve Your Posture

Posture isn’t just about how you sit, but also about how you move and care for your body throughout the day. By incorporating a few mindful practices into your routine, you can support your spine and prevent pain. When done consistently, the following strategies can improve posture and back health, making it easier to maintain a neutral alignment and feel more comfortable throughout the day.

• Stretch regularly. Stretching your hamstrings on a daily basis in the workplace generates a more aligned spine and a more favorable trunk inclination. 
• When you stand, make sure you are distributing your weight evenly on each foot.
• Get up to walk at regular intervals. 
• Strengthen your thigh muscles. 
• Stretch and rotate your neck. 
• Sit actively. Sitting on a stability ball naturally encourages you to sit actively, but you can also sit actively in chairs and on benches by reminding yourself to center your trunk over your spine.
• Use correct back support. This is particularly helpful when you are sitting in a chair. It is important to invest in good back support, choosing seating that naturally helps you sit in a neutral, yet supported, position so you can feel relaxed while sitting upright. 
• When you are texting or reading, keep your cellphone or book at eye level so your neck isn’t curved downward. 
• Avoid wearing high heels. Use shoes with good arch support on a regular basis and save your high heels for a special night out. 
• Choose a firm mattress and a low pillow. 

Main Takeaways

Remember that sitting on a stability ball isn’t going to be a panacea for the eight-hour workday. And, while using a stability ball can alleviate a lot of the strain you may experience when sitting in an office chair, many experts still argue whether it has the advantages people seek, and some research has shown that sitting on an exercise ball may have disadvantages, such as spinal shrinkage. The truth is, sitting all day—regardless of sitting in a chair versus on a stability ball—can negatively impact your health.

For best results, switch back and forth between using a chair and a stability ball. And, don’t forget to stand up throughout the workday to mitigate any possible health concerns associated with sitting for a long period of time.

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