In recent years, large inflatable balls—often referred to as exercise balls, but also known as Swiss balls, yoga balls, or gym balls—have gained popularity as alternative seating options, particularly with the rise of home working. Many believe they help improve posture, strengthen core muscles, and reduce back pain when used instead of an office chair. During our DSE (Display Screen Equipment) Workstation Assessor Training courses, the question of whether employees should sit on exercise balls frequently arises — reflecting a common curiosity among workplace health professionals. While the idea may seem appealing at first, it’s important to examine whether these perceived benefits actually translate into safer, more effective seating in a workplace context.
The Risks of Using an Exercise Ball as a Desk Chair
Although exercise balls are often marketed as promoting good posture and core strength, their use in office settings as a seating option presents a number of ergonomic concerns. These risks are frequently underestimated, yet they can have a significant impact on musculoskeletal health over time. Exercise balls can certainly be beneficial in the office environment when used appropriately—for example, in a designated area for short exercise or stretching sessions—but they are not suitable for prolonged sitting at a workstation. Understanding why they fall short as desk chairs is essential for those responsible for employee health, safety, and workstation ergonomics.
Lack of Adjustability
Unlike ergonomic office chairs, exercise balls cannot be adjusted for seat height, lumbar support, armrests, or seat depth. This absence of adjustability makes it difficult to achieve a seated posture that matches the user’s body dimensions or workstation setup. As a result, individuals often sit either too high or too low, which increases strain on the neck, shoulders, and spine. In some cases, the desk edge may press uncomfortably into the forearms or elbows, potentially causing localised discomfort or pressure-related issues.
Even when the ball appears to be the correct height, it lacks any backrest to support an upright seated position. Its unstable surface requires constant engagement of the core muscles to maintain balance. Over time, this leads to muscle fatigue, slumping, and an increased risk of developing lower back pain—especially during prolonged use.
Stability and Safety Concerns
Sitting on an exercise ball requires constant muscle engagement to maintain balance on its unstable, round surface. While this can be beneficial for short bursts of exercises, prolonged sitting requires support. The ball’s instability means it can unexpectedly roll or shift position if the user leans too far in any direction, causing the person to tip or fall off. Additionally, the ball itself may slip or slide on smooth or slippery floors, increasing the risk of sudden loss of balance. These risks are heightened in busy or cluttered work environments where cables, uneven flooring, or nearby furniture can contribute to accidents. Unlike a stable office chair, the exercise ball does not provide reliable support or safety during prolonged sitting.
Insufficient Support for Spinal Health
Ergonomic chairs are designed to support the natural curvature of the spine, with features like lumbar support and contoured backrests that help reduce disc pressure and muscular strain. The backrest provides external support to maintain an upright posture, which means the postural muscles don’t have to work as hard to keep the spine aligned—particularly during prolonged sitting.
In contrast, exercise balls offer no back support at all, leaving the spine unsupported and reliant entirely on the user’s muscles for stability. This can lead to increased muscle tension, poor alignment, and general discomfort. Over time, the lack of support may contribute to chronic pain and musculoskeletal disorders, particularly in the lower back.
Lack of Key Ergonomic Features
Ergonomic chairs are designed to support not only the spine but also the arms, shoulders, and pelvis. They feature lumbar support, contoured backrests, armrests, and seat cushioning that help maintain the spine’s natural curvature. A well-designed chair also encourages optimal weight distribution, preventing excessive strain on any one part of the body. The backrest is essential in maintaining upright posture by lessening the effort required from postural muscles, especially during extended periods of sitting. Additionally, adjustable elements such as seat tilt and seat depth allow users to customise the chair to their body, further reducing muscle fatigue, preventing pressure points, enhancing overall comfort, and reducing the risk of developing musculoskeletal injuries.
In contrast, exercise balls provide no structured support or adjustability. They depend entirely on the user’s muscles to maintain balance, leaving the spine vulnerable to poor alignment and increased muscle tension. Over time, this can lead to discomfort, fatigue, and chronic pain or musculoskeletal disorders.
Practical Recommendations for Organisations and Workplace Health Professionals
Prioritise Investing in Adjustable Ergonomic Seating
When advising or selecting office furniture, it’s essential to prioritise chairs with full ergonomic adjustability—seat height, back rest, lumbar support, armrests, and seat depth. Such chairs enable employees to customise their seating to their individual body dimensions and workstation setup, significantly reducing the risk of poor posture and musculoskeletal discomfort.
Promote Comprehensive Ergonomic Workstation Design
Ergonomic seating should form part of a holistic approach that takes into account the individual’s needs, the equipment used, the working environment, the tasks performed, and the employee’s physical and psychological wellbeing. To reduce the risk of musculoskeletal issues and promote sustained comfort, organisations should also provide appropriate training or resources to support employees in setting up their workstations. This helps ensure that neutral postures are maintained and that ergonomic DSE-related hazards and risks are minimised.
Encourage Regular Movement and Micro breaks
Even with optimal seating, prolonged static postures contribute to fatigue and musculoskeletal risks. HR professionals, health and safety teams, wellbeing leads, and facilities managers should all work together to develop workplace policies that encourage regular movement breaks—such as standing, stretching, and walking. Providing education on the benefits of micro breaks can improve both wellbeing and productivity. It’s equally important that senior leaders and managers model these behaviours themselves; when healthy working habits are visibly supported from the top, employees are more likely to adopt them.
Educate About the Limitations and Risks of Non-Ergonomic Seating
It’s important to communicate clearly why unconventional seating options—such as exercise balls—are not appropriate for prolonged desk work. Emphasise the lack of stability, safety, and postural support they provide, and highlight the increased risk of discomfort or injury associated with long-term use.
Summary
Exercise balls have become popular as alternative seating options, especially with the rise of home working. However, they are not suitable substitutes for ergonomic office chairs, either in traditional workplaces or home offices. Their lack of adjustability, inherent instability, and absence of essential spinal and postural support present significant risks to musculoskeletal health, particularly during prolonged sitting at DSE workstations. In contrast, ergonomic chairs are specifically designed to provide comprehensive support for the spine, arms, shoulders, and pelvis, with adjustable features that enhance comfort and reduce the risk of injury. To promote workplace health and employee wellbeing, organisations should prioritise investing in fully adjustable ergonomic seating, implement comprehensive ergonomic DSE workstation design, encourage regular movement and micro breaks, and crucially, educate employees about the limitations and potential risks of non-ergonomic seating options. This holistic approach supports healthier, safer, and more productive work environments.
If you’re interested in our CIEHF-accredited DSE Assessor Training courses, DSE assessments, or wellbeing workshops and resources, please contact us to find out how we can support your organisation.
We do not sell any products and remain independent of any ergonomic suppliers to provide unbiased, evidence-based guidance for healthier workplaces.
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