We all know that sitting for long periods is not ideal for our health. While I try to stay active or stand as much as possible, there are times when sitting is unavoidable, especially during my long commute to work. I wanted to know if there were ways to improve how I sat at my desk. My standing desk was a big help, but I considered options for a more ergonomic desk chair when I needed to rest my feet and sit. Eventually, a friend recommended sitting on a yoga ball, but should you swap your desk chair for a yoga ball? Or can that make back pain worse?
I wondered if the benefits of swapping a desk chair for a yoga ball were backed by evidence, and I wanted to steer clear of anything that would further hurt my spine, core, glutes and physical health. So, I dove deep into research and asked health experts to determine if opting for a yoga ball over a chair was a good idea.
What are the benefits to sitting on a yoga ball at your desk?
The biggest advantage of sitting on a yoga ball is that it encourages slight movements, which is preferred to sitting still for long periods. Anna Di, a licensed doctor of chiropractic and owner of UNITY Chiropractic Wellness, says you are more likely to shift positions, bounce slightly or engage your core muscles to maintain balance while sitting on a yoga ball instead of a desk chair. "These small movements help keep the joints of your spine lubricated, reducing the stiffness that can result from prolonged sitting," she explains.
One study researched methods to increase energy expenditure (EE) at work through non-exercise activity thermogenesis (NEAT), which refers to the energy expended from daily activities rather than traditional workouts. This study evaluated alternative workstations, including standing desks, walking pads, seated pedaling and yoga balls, to determine how to implement NEAT methods into the office. The scientists found that standing desks, walking pads and under-desk pedaling had better results than a yoga ball. However, the study showed a slight increase in energy expenditure while sitting on a yoga ball compared to standard chairs, but more research is needed to confirm that data. They also found that the fine balance adjustments people made to correct their posture while sitting on a yoga ball produced higher muscle activation. Still, sitting on a yoga ball could have potential discomfort over long periods, and more data is needed to support the benefits.
Sitting on a yoga ball can also promote better posture because you must be mindful of how you sit to remain stable on the yoga ball. "Sitting on a yoga ball can have great benefits for postural control and activation of stabilizer muscles in the spine," says Karena Wu, DPT, owner and clinical director of ActiveCare Physical Therapy in New York City and Mumbai. According to the Cleveland Clinic, bad posture can lead to back pain, neck pain, headaches, range of motion and other adverse physical health outcomes — so it's always best to correct your sitting posture when possible.
isabella cavallo working at her desk sitting on a yoga ball
Elizabeth Berry / Good Housekeeping
I found initial relief while sitting on a yoga ball at my desk at the Good Housekeeping office in NYC.
Can sitting on a yoga ball at your desk alleviate back pain?
After a pelvic surgery, my weak core while exercising contributed to three disc herniations in my lower back, causing me a significant amount of lower back pain. Through physical therapy, I have been strengthening and engaging my core throughout the day to help my back pain, which led me to swap my chair for a yoga ball. The yoga ball provided initial relief for my back, and I noticed I was more mindful of my posture and engaging my core than I was while standing or sitting in a traditional chair.
Dr. Wu says sitting on a yoga ball can help decompress the spine due to the natural "give" of the ball. Plus, shifting your weight can "allow you to find your natural spine alignment while sitting," she explains. Dr. Di has similar thoughts, explaining that sitting on a yoga ball can reduce strain on the lower back: "Unlike traditional chairs that allow you to sink in and stay static, sitting on a yoga ball requires your feet to be on the floor, distributing some of your body weight onto your legs rather than compressing your spine."
Sitting on a yoga ball will not miraculously cure any lower back pain. However, it may help over time. Sitting on a yoga ball with proper posture requires you to engage your core — and a stronger core is one of the keys to protecting your spine and alleviating pain in the long run.
Is it beneficial to sit on a yoga ball while pregnant?
"Many pregnant people find yoga balls helpful because they allow gentle movement, which can ease lower back pain and promote better posture," Dr. Di shares. Dr. Di says a yoga ball during late pregnancy "can help open the hips and encourage optimal fetal positioning in preparation for labor."
One study even found that abdominal core exercises with a yoga ball can relieve fatigue and waist pain in middle and late pregnancy, reduce the rate of episiotomy and promote spontaneous vaginal delivery (if someone is hoping to go into labor naturally). If you are pregnant, you may benefit from having a yoga ball at your desk for a midday light workout.
Are there any risks associated with sitting on a yoga ball at your desk?
The most significant risk with sitting on a yoga ball is increased pain, which can occur if you sit on a yoga ball for too long (everything is best in moderation!). *"*One of the key challenges is that a yoga ball does not provide back support, meaning your core and postural muscles must remain engaged for long periods, which can lead to fatigue and discomfort," Dr. Di says.
Karen Litzy, P.T. DPT, physical therapist and owner of Karen Litzy Physical Therapy agrees that sitting on a stability ball all day can increase your pain. "Anyone who lacks core strength, has persistent poor posture or a long-standing history of back pain without change, especially with core activation, is not recommended to use a yoga ball," Dr. Wu says. These people can stress the tissues in their back and core too much, a risk of injury. And of course, you can accidentally fall off the ball if you're not careful and mindful of your posture.
How to properly use a yoga ball as a desk chair
As long as you follow a few guidelines, swapping your desk chair for a yoga ball can provide benefits to your health:
Limit how long you sit on it
According to one study, using stability balls (a.k.a. yoga balls) as a desk chair decreased the likelihood of reporting pain from sitting from about 45% to 21% of office workers. However, around 45% of the participants in the study who only used a stability ball as a chair reported pain. It was found that replacing your desk chair with a yoga ball for a short period during the day can reduce back pain.
"The best way to utilize a stability ball at work is to substitute it for your desk chair for a portion of the day — I would recommend less than 90 minutes," says Dr. Litzy. Dr. Wu says to start under an hour and listen to your body: If you can handle more, increase the sitting time.
Make sure your desk is the proper height
Your chair and desk height should allow you to type with a 90-degree angle in your elbow. "If the ball is too low, you may have to shrug your shoulders to reach your desk, which can lead to wrist strain, shoulder tension and even carpal tunnel symptoms," Dr. Di says. However, if the ball is too high compared to your desk, it can strain your lower back and legs. If you choose to use a yoga ball as a chair, consider using an adjustable desk so you can set it to the correct height in relation to the ball.
Consider if it's right for you
The health professionals I spoke to advised against sitting on a yoga ball if you have poor balance, vertigo, lower extremity injuries or chronic low back pain that requires lumbar support. "In these cases, an ergonomic chair or other seating solutions may be a better choice," Dr. Di says. It's always best to speak with your doctor before swapping a desk chair for anything, including a yoga ball.
should you swap your desk chair for a yoga ball
Isabella Cavallo / Good Housekeeping Institute
The bottom line: Should you swap your desk chair for a yoga ball?
So, should you purchase a yoga ball and bring it into your office? Those with back pain from sitting who are looking for ways to activate their core and more spinal mobility while working at a desk can benefit from sitting on a yoga ball. If you plan to sit on it for a limited time during the day, it can be a great addition to your desk setup. However, it is certainly not the key to improving your health if you have a desk job. Instead, the best thing you can do for your health is limit the time you sit still and add physical activity to your daily routine.
"Ultimately, the key to preventing back pain is not just what you sit on but how often you change positions and incorporate movement into your routine," says Dr. Di, who recommends a combination of sitting, standing and moving throughout the day for maintaining spinal health.
As long as sitting on a yoga ball does not increase your pain, it may be worth adding to your daily routine. "It looks as though the physiological data is mixed, but if you feel like the ball is helping your overall posture and it is not causing advanced lower back pain sitting on a stability ball at work for a limited period, it may be a good thing," Dr. Litzy says.
Alternatives to sitting on a yoga ball
Before you run to buy a yoga ball, know that other methods can be more beneficial than sitting on a desk chair or a yoga ball. "Instead of balancing on a yoga ball, pairing a standing desk with a well-designed ergonomic chair provides proper spinal support while still allowing for dynamic movement," says Dr. Di. Inquire with your office's HR department to see if you can swap your desk for a standing desk or consider purchasing a standing desk converter to place on your desk. Dr. Wu recommends kneeling stools and under-desk treadmills to reduce the compression caused by sitting all day.
While I plan to continue sitting on my yoga ball for around 30 minutes a day, I now prioritize switching between sitting and standing every hour and getting in over 10,000 steps a day to help alleviate my back pain and counteract the adverse health effects of working a desk job. Dr. Litzy approves of my walking breaks throughout the day: "My best advice to my patients is that your next position is your best position. Try to move your position at least every hour throughout the day," she says.
Why trust Good Housekeeping?
Isabella Cavallo is the assistant commerce editor at the Good Housekeeping Institute. She evaluates and reviews tons of fitness gear and wellness products, including orthotic insoles, running vests, back massagers and more. Cavallo previously wrote for Prevention, where she covered health-related topics and collaborated with medical professionals to gain insight for stories.
To write this article, Cavallo interviewed the following experts:
Related Stories