The Power of the Yoga Ball

Back pain sitting at work? What about a yoga ball?

Everyone knows sitting too much is a problem. Sitting not only causes tight muscles in your low back and hips, but sitting has also been linked with increased risk of other conditions, such as hypertension and diabetes. This has led some people to swap out their desk chair for a yoga ball.

Yoga balls are a great part of any exercise routine. Even just sitting on a ball, one can help with balance and coordination as well as activate the muscles of your core. When you strengthen your core, you can help improve your posture and reduce low back pain over time. These benefits sound great, but does this mean you should throw out your desk chair and replace it for a ball?

The answer is not necessarily. While sitting on the ball with an activated core is good for your posture and low back, practically speaking this position is difficult to hold for 8 hours a day. This is especially true for those individuals that have not tried it before and are generally not very active. Instead of going cold turkey and changing up your habits immediately, I recommend that you progress over time. This will help your body adapt more comfortably. Be sure to keep your regular chair handy and don’t hesitate to switch back to it when you’re getting tired on the ball. In addition to this, make sure you remember the following:

· Keep your knees in line with your hips

· Both feet should remain flat on the ground

· As you sit, rock your hips side to side, front and back, or in circles to keep your core activated.

Changing positions throughout the day is the best way to prevent sitting-related low back pain. Combine this with doing some core-related exercises using your yoga ball outside of your office hours and your low back will be feeling great in no time!

Sean Murphy, DC