Why Exercise Balls as Office Chairs Don't Work

Exercise balls have been considered for alternative seating in office environments for many years. As more people transition to working from home, they remain a popular choice—despite concerns about their safety, practicality, and ergonomic benefits. Advocates claim they improve posture, engage core muscles, and reduce back pain. However, while exercise balls might seem like a fun and ergonomic choice, they often fall short in providing long-term comfort and support for sustained office work.

Why Shouldn't You Use an Exercise Ball as a Desk Chair?

1. Lack of Adjustability

One of the primary drawbacks of using an exercise ball as an office chair is the lack of adjustability. Unlike ergonomic chairs that offer adjustable seat height, lumbar support, and armrests, exercise balls are one-size-fits-all. This limitation can lead to improper posture and discomfort, especially for individuals who are taller or shorter than average. An adjustable chair lets users fine-tune every aspect to best fit their body. 

2. Stability Issues

Exercise balls require constant engagement of core muscles to maintain balance. While this can be beneficial for short periods of time during a workout, it becomes fatiguing over extended periods of sitting. This instability increases the risk of accidents or falls, posing safety concerns in the workplace.

3. Limited Support for Spinal Alignment

Properly designed ergonomic chairs are designed to support the natural seated position of the spine, promoting proper alignment and reducing strain on the back and neck. In contrast, sitting on an exercise ball may lead to back pain and discomfort, particularly if the ball is too soft or too firm for the individual's needs.

4. Other Ergonomic Considerations

Effective ergonomic seating considers multiple factors beyond posture, including seat depth, armrest height, and lumbar support. These features are crucial for preventing musculoskeletal disorders (MSDs) and promoting overall comfort and productivity.

Practical Suggestions for Improving Your Workspace

While exercise balls may seem like a low-cost creative solution, truly ergonomic workspaces require thoughtful design and equipment. Here are four proven strategies to improve comfort, reduce pain, and support long-term health in a variety of office settings:

1. Invest in a Quality Ergonomic Chair

A good ergonomic chair is the foundation of any healthy workstation. These chairs are designed with adjustability in mind—offering adjustable seat height, seat pan depth, lumbar support, and armrests. This allows users to tailor the chair to fit their body, which promotes proper posture and reduces the risk of musculoskeletal disorders (MSDs).

Why it works: Ergonomic chairs are built to support the natural curve of your spine, distribute weight evenly, and encourage neutral joint positioning. This helps prevent back, shoulder, and leg pain, especially during prolonged sitting.

Best for: Traditional office environments, hybrid work settings, and home offices where users spend long hours seated.

Need help adjusting your chair?

Watch this news clip featuring Briotix Health Ergonomist, Heather Ritz, talking about how to adjust an office chair to fit your body.

2. Set Up Your Workstation Properly

A comfortable chair means little if the rest of your workspace is misaligned. An ergonomic setup includes correct monitor placement (in front of body, at eye level), keyboard and mouse positioning (directly in front of the body with upper arms relaxed at the sides), and desk height (shoulders relaxed, forearms parallel to the keyboard, wrists neutral).

Why it works: When your screen, keyboard, and mouse are in the right place, you reduce the need to hunch, reach, or twist unnaturally. This minimizes repetitive strain injuries and supports efficient body mechanics throughout the day.

Best for: All work environments, including open-plan offices, hot-desking setups, and remote/home workstations.

3. Take Regular Breaks and Move Throughout the Day

Even the best chair can't eliminate the risks of prolonged sitting. Incorporating movement into your day—through standing breaks, seated microbreaks, walking meetings, or simple stretches—improves circulation and decreases fatigue. Try our Stand 30 Challenge to incorporate more movement into your day!

Why it works: Movement combats stiffness, boosts energy levels, and enhances mental focus. Microbreaks (1–2 minutes every 30–60 minutes) are proven to reduce discomfort and improve productivity.

Best for: Sedentary jobs, desk-heavy roles, and remote workers who may go hours without natural interruptions.

How a Proper Chair Supports a Complete Ergonomic Desk Setup

A high-quality ergonomic chair doesn’t just provide comfort—it lays the groundwork for a fully ergonomic workstation. When your seating position is correctly aligned, it becomes much easier to optimize the rest of your desk setup to reduce strain and support long-term health.

1. Chair Height and Leg Positioning

Start by adjusting your chair height so your feet are flat on the floor (or on a footrest), with your knees bent at roughly 90 degrees. Your thighs should be parallel to the ground and your arms should be parallel with your keyboard.

Why it matters: This position ensures that weight is distributed evenly through your legs and pelvis, reducing pressure on your lower back and minimizing circulation issues.

2. Lumbar Support and Spinal Alignment

Ergonomic chairs offer adjustable lumbar support, which should fit into the curve of your lower back to promote upright posture without leaning forward.

Why it matters: Supporting the lumbar spine helps prevent slouching, which can cause long-term back and shoulder discomfort and even lead to chronic pain conditions if left unaddressed.

3. Armrests and Elbow Positioning

Armrests should be set so that your shoulders remain relaxed and your upper arms rest comfortably at your side. Your elbows should be bent at 90 degrees, and your forearms should hover just above the armrests. Your arms should only be in contact with the armrests when resting, not while working.

Why it matters: Proper arm positioning prevents shrugging or slumping, which reduces tension in the neck, shoulders, and upper back—common trouble spots in desk-based jobs.

4. Using the Chair to Align the Rest of Your Workspace

Once your chair is properly adjusted, align the rest of your workspace to meet your neutral seated posture:

• The monitor should be directly in front of the body and positioned at or just below eye level. You should be able to view your screen without leaning forward.
• Keyboards should sit just above your lap with your wrists straight and shoulders relaxed.
• Your mouse should be placed close to the keyboard and at the same level.

Why it matters: When your workstation fits your seated posture—not the other way around—you reduce the risk of reaching, twisting, or hunching over time, which are major contributors to musculoskeletal strain.

Key Features of an Ergonomic Office Workstation

A truly ergonomic workstation includes a combination of equipment, layout, and habits. Here are the essential elements:

Adjustable Chair: Offers customizable height, lumbar support, armrests, and seat depth.

Desk at the Right Height: Allows keying and mousing with the elbows bent at 90 degrees, without causing the shoulders to elevate.

Monitor Placement: Top third of screen at eye level to prevent neutral positioning while viewing. You may need to support the monitor with a riser or an adjustable monitor arm.

Keyboard and Mouse Positioning: Close to the body, with wrists in a neutral position.

Footrest (if necessary): At a fixed height desk, and even some adjustable desks, many users will need a footrest to allow the seat height to align correctly with the desk. A footrest should allow both feet to be fully supported and should adjust to allow the knees to be at a 90-degree bend while the chair is at the correct height for the worksurface.

Lighting: Minimizes glare and reduces eye strain. Task lighting can be helpful for reading or writing.

Cable Management and Clutter Control: Keeps frequently used items within arm’s reach to avoid excessive bending or twisting.

By starting with the right chair and building out your workstation with ergonomic design principles in mind, you can create a workspace that not only supports your body but also enhances your focus, comfort, and productivity. Whether at home, in a traditional office, or in a flexible environment, true ergonomic design isn’t about novelty—it’s about your body’s ability to work in safe and supported postures for the work you are performing.

For professional support and recommendations to make your workspace more comfortable, consider an ergonomic assessment from Briotix Health. Our team of certified ergonomists, physical therapists, and occupational therapists provide comprehensive ergonomic assessments in person or virtually, regardless of your location.