Multiple studies confirm the negative effects of too much sitting, from slowing down your metabolism to increasing your risk of diabetes. Besides counteracting that by getting up frequently and moving around, some people swap an exercise ball&#;also called a yoga ball, balance ball, or stability ball&#;in place of their regular desk chair to achieve "active sitting."
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Rather than the slumping and poor posture that can happen even with ergonomic desk chairs, the theory is that sitting on an exercise ball (which is inherently unstable) forces your body to constantly make small adjustments in your core and lower body. The hope is that this results in abdominal strength and better posture.
Researchers agree that sitting for long periods of time isn't healthy. But as far as the effectiveness of an exercise ball as a desk chair, the results are more mixed.
Benefits of Exercise Ball Chairs
There are many perceived benefits of using an exercise ball, such as improved posture, more energy, and better overall balance. Since the ball prompts frequent position shifts, it may also increase energy expenditure, which means more calories burned.
Researchers in a study monitored how bodies physically reacted over a 10-minute sitting period and concluded that sitting on a stability ball activated lower body muscles. Another study found that it might even boost core endurance.
Many proponents further believe that sitting on a ball encourages exercise. Once you have the ball handy, it's easy to roll back from the desk and do a few core-strengthening moves.
Drawbacks of Exercise Ball Chairs
Some studies have found little to no connection between using an exercise ball in the workplace and the purported benefits. In fact, some of the research shows the potential for injury.
If you experience any pain when using an exercise ball as a chair, discuss it with your medical provider and consider discontinuing use.
Precautions
If you decide to use an exercise ball at your desk, keep these factors in mind to get the most out of your new chair and ensure safety.
Consider the Size
Your ball's height, angle, and inflation level all make a difference. Your thighs should slope downwards slightly rather than be at 90 degrees. But the ball shouldn't be so tall that you end up balancing your wrists on the keyboard.
Create a Safe Space
Particularly during initial use&#;and if you have the freedom to customize your workstation&#;it may be helpful to place your ball in front of a wall to catch you if you roll. An exercise mat underneath your ball can provide cushion and support for the same reason.
Another option is to use a base or frame to hold your ball chair in place. Some even provide lumbar support, which may be beneficial for your lower back by promoting a healthier posture (as long as it doesn't change your posture too much, thereby increasing low-back strain).
Add Time Gradually
When starting out using a ball as a chair, begin with a half-hour or less. Build up your time each day to see how you tolerate it.
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Alternatives to Office Ball Chairs
You may want to alternate between an ergonomic desk chair, a ball chair, and other forms of active workstations. In addition to ball chairs with frames, wheels, and lumbar support, there are other alternatives, such as:
Research shows that many of these options can increase energy expenditure without impairing your ability to perform your tasks. And they can be just as comfortable (if not more so) than sitting in a chair.
Still, regular standing, walking, and stretch breaks are probably better alternatives. Prolonged, continuous sitting is more problematic than total sitting time.
Frequently Asked Questions
How do you clean an exercise ball chair?
Soap and water can help keep your exercise ball chair clean and free from bacteria. Stay away from harsh chemicals, as these can harm the ball's surface. The manufacturer's instructions can provide more guidance for the best cleaning methods.
Is an exercise ball chair good for pregnancy?
If you are pregnant and want to work while sitting on an exercise ball, check with your doctor or obstetrician to make sure this is safe for you. Research has connected the use of an exercise ball during pregnancy with reduced lower back pain and improvements in daily life. But these studies involve using the ball chair for exercise and for only limited amounts of time.
How long should you sit on an office ball chair?
Aim to get up every hour or so, as sitting for long periods, whether on an exercise ball or traditional chair, isn't good for your health. Set your smartphone alarm or download a chime app to remind you to get up and move around.
A Word From Verywell
Despite its popularity, research studies haven't solidified the benefits of using an exercise ball as a chair. If you're considering alternatives, you might want to investigate other options like sit-stand desks and balance chairs.
If you have back pain or other musculoskeletal disorders, consult with a physician or physical therapist to help determine the safest, most comfortable workstation seating for you.
Not every chair is a winner. Here are a few others we like enough to recommend, but they're not as good as our top picks above.
Hinomi X1 Chair for $669: Hinomi's X1 mesh chair has a trick up its sleeve&#;a built-in footrest! Just extend and flip out the footrest; voilà, your feet are now propped up. This might not be very practical for fellow tall people, as my legs often hit the wall behind my desk, but it's quite comfy. The chair is otherwise well-built. I like the lumbar support here, and there's a good amount of adjustments you can make. The seat itself is a bit firm, but I got used to it after some time. Hinomi offers a 12-year warranty, but best of all you can snag it in a dusty pink from the company&#;s website. I'd buy this over the X-Chair mesh chair listed below.
Haworth Fern for $1,335: I think the Haworth Fern is best for shorter people (aka anyone not above 6 feet like me). It's adjustable to the nth degree&#;you can even tilt the seat for a more upright sitting position!&#;but the seat itself was just wide enough for me, though it's plenty soft and pillowy. When I pulled out the seat depth to the max, it created a gap between the seat and the backrest, and I didn't love this feeling. The backrest is nice and soft, but I'd argue the lumbar support is quite aggressive. My back just felt like something was there all the time and it felt distracting. I don't think you'd have these issues if you are shorter and narrower than me, and it's otherwise one of the softest office chairs I've sat on.
Odinlake Ergo Max747 for $899: The Ergo MAX747 is, all around, a great chair to sit in. The three-piece back provides great back support and comfort, and the easy-access paddles on either side of the seat make most adjustments quick and simple. Even sitting in this chair for hours, I never felt uncomfortable, whether I was sitting up or reclining (this chair reclines incredibly far, from 90 to 135 degrees). The bag holder in the back (which I typically used to hold a hat or small backpack) was a surprisingly nice touch, and the mesh backing and seat are breathable, preventing overheating during prolonged use. I still don&#;t know how I feel about the polished metal frame, and the inclusion of gloves for assembly makes me worry about how easily this seat will pick up smudges over the years, but the polished finish itself is spotless and well executed. At 6'3", I had to max out the back height to comfortably sit in the chair. The secondary adjustments (back height, lumbar support, and headrest height) were awkward to adjust due to complicated ratcheting mechanisms keeping them in place. However, the comfort and breathability of this chair make it a compelling choice. &#;Henri Robbins
Vari Task Chair for $375: Vari&#;s Task Chair is surprisingly comfy given its relatively simple construction. WIRED reviewer Medea Giordano tested it and asked her husband to use it during his long gaming sessions. They agree that the angled back provides ample lumbar support to make those sessions comfortable. It also takes very little time to construct. You can recline a bit, but even at the lowest tension, it pushes you back up, and there&#;s no head support. It&#;s more for rocking than actually leaning. Her biggest gripe is that the armrests are quite hard. A little more padding would be a huge improvement.
Humanscale World One Task Chair for $499: Despite hailing from the well-renowned Humanscale, this chair looks quite bland. The setup was fairly quick, and &#; interesting. You have to hammer two pegs to affix the backrest to the seat, which I've never before had to do, after testing dozens of office chairs. It just feels cheap and a little too plasticky. Like other Humanscale chairs, there are no adjustments to make as the chair will handle it all for you (you can adjust the seat and armrest height). I loved this on the pricier Humanscale Freedom, which felt like someone was cradling my body. But here, I find my body constantly shifting in the all-mesh World One, trying to find a comfy way to recline. The mesh material also feels like it digs in a bit. This could all be because I'm 6'4," as the chair feels like it's better suited for shorter people. However, I think you can do better at this price.
Sihoo Doro S300 Chair for $800: WIRED reviewer Medea Giordano tested the Doro S300, which, in white, looks like it came straight out of the Space Force situation room. She found it comfortable. There are several adjustments you can personalize, like seat depth and recline angle. You can recline quite far, but she says she wished there was a footrest to enjoy the lowest recline position. She typically prefers a cushy gaming chair, but she says she had no trouble sitting on this chair all day&#;the dual lumbar support helps too. However, the headrest is too low for her to lean against even at its max height, and the arms move too easily. Simply placing her arms down pushes them out of position. It's also a squeaky chair and overpriced.
BodyBilt Midcelli Mesh Chair for $949: BodyBilt&#;s chair looks quite average, but the seat pad is plushy and soft, and it's contoured to your butt and legs, which I liked more than I expected. The mesh back has some give to it, so it doesn't feel rigid, and there are all the usual points of adjustment, including moving the seat forward and back. I wish the arms could lock to a position. It has a lifetime warranty on select parts, while other chair areas are covered for 12, seven, five, or three years. There are more customization options on BodyBilt's website&#;with the option to get a consultation&#;but I just think it's overpriced.
Razer Fujin Pro for $1,049: Razer is asking Herman Miller and Steelcase prices despite offering a measly five-year warranty on this $1,000-plus chair. Still, my colleague Eric Ravenscraft likes the Fujin Pro (8/10, WIRED Recommends). There are a good amount of adjustments you can make, the armrests are useful, and the mesh is breathable. Oh, and it doesn't have the over-used gaming chair race-car seat aesthetic.
Tempur-Pedic Tempur-Lumbar Support Office Chair for $352: I think this is a nice alternative to the Branch Ergonomic Chair, our top pick. The Tempur seat cushion is, perhaps unsurprisingly, wonderfully comfy to sit on for hours at a time. And most chairs that have a thick lumbar cushion end up causing me back pain, but not here&#;I've had no issues sitting on this chair for a month. The mesh back is nice for airflow too. The arms tend to move around a bit though, and the mechanism to adjust them is not elegant. Installation wasn't too hard, but the instructions weren't as simple as Branch's, and the overall build quality feels cheap.
Knoll Newson Task Chair for $1,370: This minimalist chair looks best in the graphite and petal colors; it's a bit drab in black and umber. It's nice that I didn't have to fuss with any levers or knobs much&#;it's comfy out of the box and decently adjustable if you need to make some tweaks&#;and it feels especially nice when you recline. (The red knob adjusts the tension of the recline, but you need to twist it for five rotations, and I found it hard to turn sometimes.) The Newson didn't give me trouble in the two months I sat in it. I'm just not a huge fan of how the elastomer mesh backrest distorts, depending on how you sit. It feels lumpy. This chair also doesn't let me sit as upright as I'd like, but maybe you're fine with a bit of give. Ultimately, it's the price that pulls it out of our top recommendations, but you do get a 12-year warranty.
X-Chair X2 K-Sport Management Chair for $879: This used to be our top mesh chair pick but it has been supplanted by the Steelcase Karman. Sitting in the X-Chair feels like lounging in a hammock. Every part of my body feels well supported, and you can adjust nearly everything on the chair. Pull the seat up and push the armrests up, down, and side to side, or angle them in or out. The lumbar support feels like a cushion, and it adjusts as you move in your seat. If you want to rest your head, you can pay extra for the headrest. It has held up extremely well after three years of near-continuous sitting, but I don't like how bulky it is. X-Chair has several models to choose from. I tested the X-2 K-Sport with the wide seat, and it fits my 6'4" frame well, but it was too wide for my partner, who is 5'1". Most people should be fine with the standard X1.
Ikea Markus Chair for $290: The Markus is a perfectly fine office chair. It&#;s not the most comfortable, but it&#;s far from the worst. The mesh design keeps you cool, and the tall back lets you fully lean into it. It&#;s rather thin and isn&#;t obtrusive in a small home office or bedroom. It was annoying to put together (lol, Ikea), and you might need someone to hold up the back of the chair while you properly attach the seat. Unfortunately, if you often sit with at least one leg up or with your legs crossed, the width between the arms will make you uncomfortable.
X-Chair X-Tech Executive Chair for $1,899: Functionally, the X-Tech is similar to the X-Chair above. In this version, the M-Foam cooling gel seat is indeed wonderful to sit on, though it's not as heat-wicking as the all-mesh X-Chairs. It&#;s the Brisa Soft Touch material that impresses the most&#;it&#;s ridiculously soft. I recommend you stick with the standard armrests instead of the FS 360 armrests, which tend to move about too much. But my biggest gripe with this model is the price. Why on earth does it cost that much?
Mavix M7 Chair for $777: If it looks strangely similar to the X-Chair (see above), that's because both are owned by the same company. WIRED reviewer Louryn Strampe ran into some issues with assembly, but customer service was able to exchange the model without much effort. The M7 has similarly adjustable armrests and seat angles, but you get wheels that lock. The mesh back and wide seat construction keep you cool and comfortable during sweaty League of Legends sessions, and the lumbar support does the job. If you're short, contact customer support while ordering&#;Mavix offers shorter cylinders so your feet touch the ground.
Hon Ignition 2.0 Office Chair for $431: This chair is easy to set up and looks great, but it gave me really bad back pain, which is why I originally placed it in our &#;Avoid&#; section. I thought it was perhaps the long hours I was working, so I switched back to the Knoll Newson Task chair and my pain quickly began to ease. Sometime later, I gave it a shot again. After a few hours, the pain came back, and switching to another chair dissipated it. Color me confused, because this chair has positive reviews around the web. I then asked a friend who is around 5'4" to try it for a few weeks, and she has had zero issues. This seems to be the answer. It's possible the Ignition doesn't work for my 6'4" self and is better suited for smaller folks.
Hon Ignition 2.0 Big and Tall for $787: I had a much better experience with this Hon chair, which, as the name suggests, is suited for big and tall people like me. It has a reinforced steel frame that can support up to 450 pounds with a wider seat. It's comfy, transfers heat away well, and does a nice job supporting my back. However, it looks incredibly dull in Boring Black. I had a fine experience in the chair, aside from the arms that tend to slide left and right whenever you put some pressure on them. I'm just not sure it's worth the weirdly high price.
Pipersong Meditation Chair for $369: Have a problem sitting in a traditional chair? If your legs need to be bent and twisted for you to be comfortable, you'll want to check this chair out. It has a 360-degree swiveling footstool that can accommodate pretty much any sitting position you want. I can go from kneeling to cross-legged to one leg up, one leg down. It&#;s possible to sit regularly too, with the footstool behind you and your feet flat on the floor. It's the only chair I've found that's designed for odd sitting habits. There are no armrests, which I didn&#;t mind because that&#;s what makes it possible to sit in many of these positions. The actual stool and chair back could stand to be bigger and taller, respectively. I had to use a pillow to keep my back comfy.
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