Lower back strain is caused by damage to the muscles and ligaments of the back. Learn about muscle anatomy and the symptoms of lower back strain. A herniated disc in the lumbar spine can put pressure on spinal nerve roots, causing pain in the lower back or legs.
Have you been suffering from lower back pain?
Most likely, it’s due to the hours upon hours you spend sitting in your office chair. Sitting in the same position for an extended period of time can lead to debilitating back pain.
One solution is remembering to change positions often. For example, standing up and taking a quick walk around the office every hour can reduce lower back pain. However, this isn’t always convenient, or sometimes even possible.
Thankfully, there is a better and easier solution that won’t take a minute away from your productivity:
Get a Ball Chair!
Replacing or supplementing your boring office chair with a balance ball chair is the best way to alleviate your pain, and simultaneously activating your core muscles while you work. And you can even get a few crunches in between conference calls.
So is a balance ball chair really better for my back than my traditional office chair?
There is a lack of research for health experts to draw conclusions on the benefits and drawbacks of balance ball chairs so it comes down to a more individual basis. Having proper posture while sitting at your desk is the most effective way to reduce lower back pain.
Unfortunately traditional office chairs make it easy to slouch into the most non-ergonomical positioning, as well as cutting off circulation. Sitting on a balance ball can force you to sit properly.
If you’ve ever sat on one, you know they essentially reward proper posture. Disengaging your core or slouching will probably lead to you falling, which is the biggest disadvantage to a balance ball chair.
There have been a few studies that show extended use of balance balls as a chair can lead to improper posture and even spinal compression. According to Physical Therapist and Office Ergonomics Expert, Janice Jacobson:
“The bottom line is that while Balance Balls offer the possibility of dynamic movement to counteract the static positioning of most other office task chairs they are often too small or not blown up enough to bring the person’s elbow height level with their keyboard, which is a key factor in correct ergonomic positioning.”
In addition, she said sitting on a balance ball without back or arm support can lead to slouching over extended periods.
Balance ball chairs aim to fix these problems by providing some back support and legs with wheels to lift the user up to a proper sitting height. In addition, finding a chair with locking wheels will help keep the user stable and in place.
Do I need to choose just one chair?
Absolutely not. Even if you’re relatively fit, you’re probably not used to being on a balance ball for more than twenty minutes at a time.
I’m not gonna lie, switching to a balance ball chair isn’t a walk in the park. When you first sit down, it’ll feel great and your back will straighten right up.
But after a bit, your muscles start to feel the stress of engaging your core for an extended period of time without the support a traditional office chair provides.
Ms. Jacobson suggests using it as an alternate chair rather than the only chair and:
“ensure they are sized to bring the elbow to the keyboard height.”
Keep your old office chair nearby for at least a week or two so you can alternate while your body adjusts. Many users have reported it took them a few weeks to adjust to balance ball chairs, but they noticed they had much better posture and less back pain in the long-term.
Are there any other benefits?
In addition to reducing back pain and improving circulation, you now have easy access to a swiss ball that can be used for a full-body workout.
Check out these exercises from Fitness Magazine or get ready for summer with ab carving exercises. Regular exercise has been shown to stimulate brain activity so you’ll be more productive at work. Not to mention it’s fun to bounce while you work.
There’s so many options so what’s the best office chair for lower back pain?
A quick search on balance ball chairs returns overwhelming results so how do you know which one to choose.
Gaiam balance ball chairs are highly-rated by customers and there are several options to choose from so you can find the perfect chair for your needs. The standard Gaiam Balance Ball Chair comes in nine colors and features a unique support bar to provide solid back support. The smooth-rolling caster wheels are lockable which will keep you in place at your workstation.
Gaiam’s standard chair in black
The main disadvantage to this chair is it’s only adjustable by inflating or deflating the ball. If you’re looking for a more adjustable chair, check out the Gaiam Custom Adjustable Balance Ball Chair.
It’s very similar to the classic chair, still features a back support but has adjustable legs so you can get yourself to that perfect height. It also features the locking caster wheels on the standard chair.
Finally, if you are fairly comfortable on a balance ball and feel like you don’t need the back support, the Gaiam Backless Balance Ball Chair will save you a few bucks and will keep your spine in perfect alignment. This chair is probably best for users like teachers or other professionals who alternate between sitting and standing throughout the day.
In addition to saving your back, you’ll be helping save the planet. Unlike the competition, all Gaiam products are eco-friendly and the company has been at the forefront of Earth-friendly production since their inception in 1988. So do yourself and the environment a favor and switch to a Gaiam chair today.
So do yourself and the environment a favor and switch to a Gaiam chair today.