> back to homepage

Using The Ball Properly

Proper use of the ball is simple:
  • Sit on the right size ball, so that your upper legs are about level or slightly down at the knees.
  • Balance your body over the center of the ball, with most of your weight on the ball, using your legs mostly for balance. If you slump forward, this won't be possible.
  • Sit up straight, shoulders down and neck back, and only rest your hands lightly on the desk when you are working.
  • Don't try to sit on a ball all day at first-- work your way up to it. The first day, you should sit on it for about 20 minutes, or until your back starts to get tired. Every day, as your core muscles develop, you'll be able to spend a little more time on the ball. It might take up to 3 weeks to get accustomed to spending significant time on the ball.
  • Most therapists and ergonomists, even those who are strong advocates of sitting on exercise balls, don't recommend sitting all day on a ball. Too much time sitting without lumbar support can lead to fatigue and other problems. Ideally, you would spend some time on a ball and some time in a chair with back support.
The ball should be initially inflated until it is quite firm, because the material will stretch and relax a little in the first few days of use. After that break-in period, you can inflate or deflate it a little to get the ideal height-- remember, upper legs level or slightly down at the knees.

One fun aspect of sitting on a ball is that it is very easy to get up from without straining your knees or back. Just bounce up and down gently a few times, lean forward, and you can bounce yourself right into a standing position.

The Basic Ball

Comes in different sizes for different people. Sells for about $15-$25.

Try a Ball!

The Ball Chair

More back support & stability. Sells for about $75-$115.