There you are… Sitting in your office chair or slouched on the couch. You might not always realize it, but your back takes quite a beating during a day at the office or school. A better posture can save you a lot of pain in the long run. But where do you start? With a sitting ball! In this article, you will get answers to the following questions.
What is an exercise ball?
What is a sitting ball?
A sitting ball is a ball intended to replace an office chair (or couch). By sitting on a sitting ball, your body is constantly in motion. Because of this movement, a sitting ball can improve your working posture.
Improve your posture with our best tips for better posture.
Sitting balls come in all shapes and sizes. You have sitting balls that are completely made of plastic, or balls with a linen cover for more sitting comfort.
How does a sitting ball work?
A sitting ball ensures that you constantly have to correct your posture. This is because you don't have a backrest to lean back on comfortably. By constantly having to correct yourself, the muscles in your core are triggered, which helps you train them better. The sitting ball essentially forces you to adopt a better posture.
*Did you know that according to the CBS as many as 1 in 5 working people suffer from RSI complaints? RSI stands for repetitive strain injuries, which is a collective term for work-related disorders affecting, for example, the neck, shoulders, wrists, and hands. Many of these complaints are due to poor working posture!
What is the difference between a gym ball and a sitting ball?
Do you go to the gym regularly? Then you have probably seen them before. The large plastic gym balls on which you can perform various stability exercises. These are often used to train your 'core'. By core, we mean the middle section of your body. In other words, the muscles in your abdomen and lower back.
There is no huge difference between a gym ball and a sitting ball. The appearance is the main difference. For example, Backerz sitting balls come in 9 different linen colors!
What are the benefits of a sitting ball?
Here we list the main benefits for you:
Less back pain after prolonged sitting
Regularly adopt a different posture! This way, you prevent that stiff feeling in your spine at the end of your work or school day. Alternating your office chair with a sitting ball is the perfect way to (forcibly) adopt a different posture.
Work more focused with an active posture
Regularly changing posture not only prevents your spine from stiffening. It also boosts productivity. A sitting ball forces you to adopt an active working posture. You can't just slouch in your office chair, or you'll fall backward with your laptop and all!
Work on better posture while sitting
Because the ball is in motion, you constantly have to correct yourself to maintain a straight posture. This promotes good development of your back and abdominal muscles. By regularly swapping your office chair for a sitting ball, you not only benefit from reduced stiffness of the spine, but in the long term, you also gain a rock-solid core!
Become aware
Every behavior change involves awareness. A sitting ball is the perfect tool to make you aware of your posture. By regularly sitting on your sitting ball, you learn what it is to adopt a straight posture. You will unconsciously apply this when sitting on a normal office chair.
Burn calories
By moving more while you sit, you not only train your muscles, but you also burn more calories while working. According to Women's Health, you could even burn up to 260 more calories per day on a sitting ball. That's more than an entire Mars bar burned while sitting!
How do I use a sitting ball?
A sitting ball is perfect as an alternative to your office chair, but it doesn't have to be a full replacement! For example, you could choose to sit on your sitting ball for 1 or 2 hours a day. And the rest of the day on a normal office chair.
We recommend building up your usage gradually. Some people can sit on it all day. But it's better to start with half an hour or an hour. Listen to your own body! When you start to feel discomfort in your lower back, it's better to sit back on your office chair for a while.
Are you curious if it's something for you? At Backerz, you can try everything for 30 days for free!
Even on a sitting ball, it is important to keep an eye on your posture. Although you have no backrest and therefore cannot lean, this does not mean you automatically sit 'well' on your ball. There are a number of things you need to consider when sitting on a sitting ball.
Make sure your desk is at the right height. This ensures that you sit with a straight back and your spine is not bent and does not take the shape of a question mark. Additionally, it is desirable that your knees are at an angle of about 100 to 115 degrees.
Make sure you always stay stable on the ball. You can do this by pressing your calves against the ball. Or by choosing a sitting ball with a rubber edge at the bottom, like the one from Backerz. This provides better grip. This is especially useful when you are working. Having a cup of coffee or tea during work is lovely, but losing your balance and dropping a hot drink in your lap… That is definitely not recommended!
Which size sitting ball should I buy?
Are you considering purchasing a sitting ball? An important question you should ask yourself then is: "How big should my sitting ball be?" Investing in a sitting ball with the wrong dimensions does not result in better posture.
Another question you should ask yourself is: "Which fabric for my sitting ball do I find beautiful and comfortable to sit on?" If you can answer these two questions, you are already well on your way to making a good decision.
In the table below you can find which size you should choose.
Size table
The table below is a rough estimate. It shows which diameter suits you best. Note: leg length is more important than your total height. For the vast majority of adults, a sitting ball with a diameter of 65 cm is suitable.
| Length | Required diameter |
|
140 - 160 cm 160 - 180 cm 180 - 200 cm |
55 cm 65 cm 75 cm |
Backerz
The Backerz sitting balls are the result of constant product improvement. We not only have a wide range of linen colors but also sell sitting balls of the highest quality.
For example, our products are equipped with a rubber edge for more grip, the zipper is extra reinforced so it doesn't tear easily, and the linen cover of our sitting balls is of high quality. You also receive handy instructions in Dutch with various illustrations. This makes getting your sitting ball "ready to sit" a breeze.
Take a look in our webshop and who knows, you might soon be sitting much better!
Do you have a question? Feel free to leave a comment:
Frequently Asked Questions (FAQ)
What is the difference between a sitting ball and a gym ball?
A sitting ball and gym ball are similar in shape, but the sitting ball is specifically designed for prolonged sitting, often with a fabric cover and non-slip edge. Gym balls are mainly used for fitness and stability exercises.
How long can you safely sit on a sitting ball?
It is recommended to start with 30 to 60 minutes per day. Gradually build this up and alternate with an ergonomic office chair to prevent overloading your back muscles.
What size sitting ball do I need?
The size of the sitting ball depends on your height. For most adults, a diameter of 65 cm is suitable. Pay particular attention to your leg length when choosing the right size for an ergonomic sitting posture.
Is a sitting ball good for your posture?
Yes, a sitting ball activates your core muscles and helps you automatically adopt an upright posture. This can help reduce back and neck complaints with regular use.
Can you use a sitting ball as a full replacement for an office chair?
Although a sitting ball is a good addition, it is not recommended to use it as the only seating option all day long. Alternating with an ergonomic chair remains the best approach for long-term work comfort.