Chiodo, A. E. et al. state that low back pain accounts for approximately 25 per cent of all workers' compensation claims (U.S). The American Physical Therapy Association states that over half of Americans (54 per cent) experiencing low back pain spent the majority of their workday sitting.
It has been suggested that replacing traditional office chairs with stability balls will decrease the prevalence of low back pain in office workers. An additional benefit of office workers' sitting on stability balls is that it is thought to increase core strength, improve posture, and/or improve spinal motion, which may help improve lower back pain.
One study investigated the health benefits of sitting on a stability ball compared with an office chair. The researchers included 90 subjects in this study and compared sitting on an office chair with sitting on a stability ball for up to 90 minutes per day over an eight-week period.
Stability balls and low back pain in office workers
The researchers found that sitting on a stability ball does not prevent, increase, or decrease low back pain or disability. More studies are needed to see if longer durations on a stability ball or perhaps even complete replacement of the office chair produce statically significant decreases in low back pain.
Stability balls and core strength in office workers with low back pain
Office workers who sit on a stability ball for 90 minutes a day have a statistically significant increase in isometric trunk flexion and extension (abdominals and spinal erectors). However, researchers found no statistically significant increase in side-to-side stability (obliques).
Summary of low back pain and core strength in office workers who sit on a stability ball
Research seems to suggest that sitting on a stability ball does not decrease low back pain. This study did show sitting on a stability ball for 90 minutes a day increases front to back core stability. There are numerous studies showing improved core endurance and a decrease in low back pain. So it is conceivable that improving core endurance by sitting for a longer duration on a stability ball would reduce low back pain. In addition to using a stability ball, office workers can try a combination with a sit-to-stand desk.
What should I know before using a stability ball at work?
â¢You need to ensure the stability ball is the correct size. When you're sitting on the ball, your knees should be at 90 degrees.
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Sit in the middle of the ball, with your feet resting flat on the floor in front of you. Keep your back straight with your shoulders relaxed and your shoulder blades pulled together and down.
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Make sure you don't sink into the ball, causing your back to sag forward. Studies have shown this can increase low back pain.
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Avoid sudden movements that may cause you to strain your back or lose your balance.
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Finally, don't just sit on the ball. Use the stability ball as a means to exercise while at work. Work your core by decreasing stability by bringing your feet together. You can also perform simple exercises on the stability ball. Try lifting one foot off the ground with your hands raised by your sides. Hold for a few seconds, then switch feet.
Dr. Joel Dixon is a chiropractor in New Hamburg.
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