Seattle, WA: 206-521-5676 Olympia, WA: 360-236-8748 Portland/Salem, OR: 503-768-9742 Info@SolutionsNW.com
Pros and Cons of Using an Exercise Ball for Desk Work

Pros and Cons of Using an Exercise Ball for Desk Work

Pros and Cons of Using an Exercise Ball for Desk Work

“The average office worker sits a shocking 15 hours every single day. And people who have long commutes, even more.”  – Forbes

For many American workers, their job requires them to sit at a desk and work on a computer. Whether an employee is working in an office setting or working remotely, it is not uncommon to have experienced discomfort or pain while sitting at a desk for prolonged periods of time.

It doesn’t help matters that the American Heart Association claims that prolonged  “sedentary time — even among physically active people — may be associated with an increased risk of heart disease, diabetes and more.”

Remote Worker Ergonomics AssessmentIf sitting at your desk all day is uncomfortable and even unhealthy, is sitting on an exercise ball the answer? Read on to discover whether it is a good idea to use an exercise ball while working.

You may have noticed a trend of people using exercise balls, also known as stability balls or balance balls, as a chair for their desk. The claim is that using an exercise ball helps strengthen one’s core muscles and allows for more body movement while doing desk work.

Sitting on an exercise ball sounds like a fun idea in general. After all, who wouldn’t enjoy having a bouncy ball as a chair? Also, having a stability ball close by could encourage you to use it for exercise when you want to take an active work break.

While merely sitting on an exercise ball is not quite the same as using it for a strenuous workout, science does show that it can engage your core muscles.

However, VeryWellFit.com points out that “while one analysis found that this form of active sitting engages the core muscles, others found no difference in how the core is used between an exercise ball and a regular desk chair.”

The cons of using an exercise ball as a chair.

As fun as it sounds to sit on a giant ball while working, you may find it difficult to maintain proper ergonomics when using an exercise ball as a chair. For example, the exercise ball will often be too large or small for you to properly sit at your desk and view your monitor or reach your mouse and keyboard. An exercise ball does not have the same kind of adjustable height levels that you would find in a typical office chair.

Furthermore, while a stability ball may be an exercise tool, you will still be sitting for a prolonged period of time, which will likely still lead to pain and discomfort. According to one study on the use of stability balls as chairs, “a high number of participants reported pain with use of the stability ball alone and stability ball chair, 42% and 45%, respectively.”

People often start to slouch and develop back pain when they are working long hours and have no back support. Obviously, a ball does not have back support.

The other thing to consider is safety. Ergonomic chairs are designed to reduce the risk of injury. There have been slip and fall accidents when people have been using balls as desk chairs. All it takes to fall is the ball to slide out from under you or for it to burst.

What is the final verdict on exercise balls as chairs? Are there alternatives?

If you already own an exercise ball, it’s best to use it for exercise. When you sit at your desk, it should be in an ergonomic chair with proper ergonomics.

Proper ergonomics while working should always be your top priority. Improper ergonomics may lead to discomfort, musculoskeletal disorders (like carpal tunnel syndrome or tension neck syndrome), neck pain, back pain, and less productivity while working.

You may want to consider alternative ideas, like purchasing a sit-stand desk to add variety to your workday. Check out our blog about Sitting vs Standing Up while working for some good ideas on how to avoid pain while working a desk job.

Ultimately, you should find a balance that rests your body, keeps you moving, and allows for breaks when needed. For example, if you are mostly sitting down, stand and move for a couple of minutes every half an hour. If you are always on your feet, change positions every 20 to 30 minutes and make sure to sit down for a few minutes and rest.

By researching the best chairs to sit on at work, you have already taken a step in the right direction.

Try standing at your desk and using an office chair the rest of the day. Always remember to take breaks and adjust your sitting habits throughout the day.

When it comes to creating a pain free workspace for yourself, knowledge is key. At Solutions Northwest Inc., we recommend consulting with an ergonomics consultant to setup your workstation. Proper ergonomics will lead to less injury and pain while working, as well as make you more productive and efficient at work.

If you are a remote worker, we must recommend Solutions Northwest’s $50 Virtual Ergonomics Assessment that allows you to speak with an ergonomics consultant over e-mail, phone, or video call to customize your workstation specifically for your needs.

As always, please browse our ergonomics blog for more advice about safety and comfort in the workplace.

At SolutionsNW.com we value the importance of a positive workplace culture. Part of a positive workplace is a safe workplace, Contact Us to schedule an ergonomics consultation or ergonomics assessment for your office today.

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics evaluations available in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR, San Diego, CA, Carlsbad, CA, La Jolla, CA, Irvine, CA, Costa Mesa, CA, Newport Beach, CA.

 

Contact the Ergonomics Experts at Solutions Northwest Inc. Below:

Multiple Locations

Corporate Office: 120 State Ave. NE #397
Olympia, WA 98501
Business Hours: 8am-5pm M-F
Corporate FAX: 360-866-4773
Email: Info@solutionsnw.com

San Diego, CA

877-976-9462

Olympia, WA

360-236-8748

Portland/Salem, OR

503-768-9742

Seattle, WA

206-521-5676

Contact our Ergonomics Experts

3 DIY Ergonomics Tips for Remote Workers

3 DIY Ergonomics Tips for Remote Workers

3 DIY Ergonomics Tips for Home Office Remote Workers

If you or your employees are working remotely, be sure they are working comfortably, pain-free, and efficiently with these DIY Tips.

Of course, as ergonomics experts, we recommend consulting with your local ergonomics company for best results. In fact, we must recommend Solutions Northwest’s $50 Virtual Ergonomics Assessment that allows you to speak with an ergonomics consultant over e-mail, phone, or video call to setup your workstation.

There are many tips and recommendations to cover in order to make sure your workstation ergonomically sound. For now, check out these 3 do-it-yourself solutions for working from home.

1. Make sure your laptop screen is at the proper, ergonomic height.Remote Worker Ergonomics Assessment

Ideally, your laptop screen should be centered directly in front of you. This way, you can sit in your chair and look straight forward. Otherwise, you will strain your neck and back as you twist to the right or left to look at the screen.

A laptop stand is great to get your screen height adjusted, but you can do it yourself with a stack of books, a waste basket, that empty amazon box, or even a stack of paper. Additionally, you can raise your seating position by sitting on a pillow, towels, or folded blankets.

Be sure to consult our guide on the perfect monitor height here: https://www.solutionsnw.com/2019/10/28/the-ergonomic-way-to-sit-at-your-desk-and-view-your-monitor/

2. Do-it-yourself keyboard and mouse tray.

Your monitor should be 18-24 inches away from you. Sit back in your chair and reach out toward your monitor – it should be about an arm’s length away.

If your monitor is too close, try using a desk with a drawer. Having a desk drawer is great because you can simply put a board on the drawer and use it for a mouse and keyboard tray.

Having a tray like this will allow you stay a proper distance from your monitor and with proper posture.

3. Need to take a break from sitting? Try this Do-it-Yourself Standing Desk idea.

You should always take a break and adjust your position every 20-30 minutes. Mixing standing and sitting into your work is a great way to relieve stress on your body. If you’re working remotely for the first time, chances are that you don’t have a standing desk.

A creative way to make yourself a standing desk is to use an ironing board either on the floor, a counter-top, or a table. Decide what is best for you depending on your height.

You want the top of the ironing table surface to be a half-inch to an inch below your standing elbow height. Standing elbow height is measured when the arms are bent at a right angle from the floor to the bottom of the elbow.

Obviously, a keyboard and a laptop stand won’t fit on an ironing board, so you should only do this in short durations to take a break from sitting. If you want to do this for longer periods, consider using boxes or books on a counter and plugging a keyboard and mouse into your laptop.

In conclusion, take ergonomics seriously while working remotely or from home.

All the solutions offered here are do-it-yourself solutions, but there are plenty of items you can purchase online as well. For example, you can look for an ergonomics keyboard and mouse or purchase a sit-stand laptop stand.

Additionally, we must recommend Solutions Northwest’s $50 Virtual Ergonomics Assessment that allows you to speak with an ergonomics consultant over e-mail, phone, or video call to customize your workstation specifically for your needs.

As always, please browse our ergonomics blog for more advice about safety and comfort in the workplace.

At SolutionsNW.com we value the importance of a positive workplace culture. Part of a positive workplace is a safe workplace, Contact Us to schedule an ergonomics consultation or ergonomics assessment for your office today.

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics evaluations available in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR, San Diego, CA, Carlsbad, CA, La Jolla, CA, Irvine, CA, Costa Mesa, CA, Newport Beach, CA.

Contact the Ergonomics Experts at Solutions Northwest Inc. Below:

Multiple Locations

Corporate Office: 120 State Ave. NE #397
Olympia, WA 98501
Business Hours: 8am-5pm M-F
Corporate FAX: 360-866-4773
Email: Info@solutionsnw.com

San Diego, CA

877-976-9462

Olympia, WA

360-236-8748

Portland/Salem, OR

503-768-9742

Seattle, WA

206-521-5676

Contact our Ergonomics Experts

Try These Lower Back Stretches While Working on the Computer

Try These Lower Back Stretches While Working on the Computer

Try These Lower Back Stretches While Working on the Computer

Whether you work remotely or in an office, sitting upright for an entire day’s work can have a negative impact on the back and for some, it can lead to near-debilitating back pain. For this reason, regular stretching is vital to prevent work related injury

Remote Worker Ergonomics AssessmentThe question is: what kinds of stretches should you do? The ergonomics experts at Solutions Northwest Inc. have provided some great stretching options. So, if you want to keep your back pain to a minimum, make sure to do these lower back stretches at work. 

Standing Trunk Extension Stretch   

The most basic back stretch exercise is the standing trunk extension stretch. This is a stretch wherein you stand with your feet shoulder-width apart, place your hands at the small of your back and lean back using your hands as a fulcrum. It stretches not only the back muscles but the abdominal muscles as well. 

When doing this stretch, you have the option to either hold it in place for an extended period or do it repeatedly in sets. If holding it, do so for around 10 seconds. If doing it repeatedly, do it in sets of 10. 

Seated Lateral Trunk Stretch

One of the best seated back stretch exercises is the seated lateral trunk stretch. To do this stretch, lean forward on the edge of your chair with your feet planted firmly on the ground.

Then, place one hand on its corresponding thigh while placing the opposite hand over your head, stretching it as far as it can go. Hold for around 10 seconds, and then switch arms. This will offer a substantial stretch to the whole of the lower back. 

Seated Hamstring Stretch

Another stretch to try out is the seated hamstring stretch. To do this stretch, sit on the edge of your seat, supporting yourself with one foot flat on the floor. Then, extend your other foot out so that its corresponding leg is straight, and its heel is the only portion touching the ground. 

While doing this, place your hands on your waist and straighten out your back. Hold the position for 10 seconds and then switch legs, doing so repeatedly for 2 or 3 sets. This will stretch both your lower back and your hamstrings. 

Seated Figure 4 Stretch

If you’re looking to stretch the hip area, you should try the seated figure 4 stretch. This stretch is performed in a chair with one leg crossed over the other. When crossing the leg, make sure that the ankle is just over the opposite knee. 

Then, place the adjoining hand on the crossed knee, and press down with it to produce a stretch on the opposite hip. Hold this stretch in place for around 10 seconds and then switch sides. 

In conclusion, doing these lower back stretches at work can make all the difference.

When it comes to preventing pain and injury in the workplace, doing these lower back stretches at work can make all the difference. They’ll keep you loose and counteract any aching you might experience. 

Whether you work remotely or in an office, the best way to evaluate your workstation for maximum comfort (and minimal injury) is to hire an ergonomics company to evaluate and assess your workstation. Contact the ergonomics experts at Solutions Northwest Inc. to evaluate your workstation.

Check out the rest of our ergonomics blog for more advice about safety and comfort in the workplace.

SPECIAL NOTE: Due to the recent COVID-19 Pandemic, many office workers are working from home for the first time. If you or your employ is working at home, contact our Ergonomics Consultants for a $50 Virtual Ergonomics Evaluation for your workstation – work in comfort, from home!

At SolutionsNW.com we value the importance of a positive workplace culture. Part of a positive workplace is a safe workplace, Contact Us to schedule an ergonomics consultation or ergonomics assessment for your office today.

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics evaluations available in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR, San Diego, CA, Carlsbad, CA, La Jolla, CA, Irvine, CA, Costa Mesa, CA, Newport Beach, CA.

 

Contact the Ergonomics Experts at Solutions Northwest Inc. Below:

Multiple Locations

Corporate Office: 120 State Ave. NE #397
Olympia, WA 98501
Business Hours: 8am-5pm M-F
Corporate FAX: 360-866-4773
Email: Info@solutionsnw.com

San Diego, CA

877-976-9462

Olympia, WA

360-236-8748

Portland/Salem, OR

503-768-9742

Seattle, WA

206-521-5676

Contact our Ergonomics Experts

The Truth About Working Sitting Down vs. Standing Up

The Truth About Working Sitting Down vs. Standing Up

The Truth About Sitting Down vs. Standing

“The average office worker sits a shocking 15 hours every single day. And people who have long commutes, even more.” Forbes

Sitting too much at work may cause chronic diseases like obesity, diabetes, and stroke. In fact, you may have come across recent news publications that go as far as saying that “sitting is the new smoking“.

All this news about sitting has then given rise to the standing revolution. More and more people are now standing at work to avoid the so-called “sitting disease.”

But a big question remains: Is standing really a lot safer than sitting? Are there risks to standing too much at work too?

Remote Worker Ergonomics AssessmentHow sitting down too much at work is detrimental to your health:

The act of sitting itself isn’t the killer — it’s the lack of movement that comes with it. It’s being sedentary that places it within deadly territory.

For starters, too much time spent seated raises one’s risk for cardiovascular diseases. It also heightens a person’s risk of developing diabetes.

Scientists have found that sitting for over 10 hours a day elevates troponin levels in the body. These are proteins released by damaged heart muscle cells.

As such, chronically high levels of troponin mean continued damage to the heart. So, it’s no wonder people with sedentary lifestyles are at a higher risk of heart disease. And how too much sitting raises one’s odds of dying from heart ailments.

That said, does it mean standing at work is the answer? Maybe not. 

What about standing for excessive periods of time at work?

Half of working U.S. adults suffer from back pain symptoms every year. Injuries, poor sleep positions, and bad posture when picking things up can all cause back pain.

However, researchers noted that standing for long periods of time is also a culprit. They found that people who primarily work on their feet also suffer from chronic back pain. Many also experience musculoskeletal disorders in their lower limbs.

Other studies have also discovered that prolonged standing increases heart disease risks. For one, because this posture can cause blood to pool and remain in the legs. This then puts greater pressure in the veins, leading to oxidative stress and cell damage.

Balance is the key to preventing the dangers of excessive sitting and standing time at work.

As you can see, both prolonged standing and sitting down are dangerous to your health. That’s why you’d want to avoid either by moving more at work and getting your circulation going. Simple things like walking and stretching your muscles during breaks can already help.

It’s all about keeping things balanced — if you have a desk job, stand and move for a couple of minutes every half an hour. If you’re always on your feet, change positions every 20 to 30 minutes and make sure to move around for a few minutes and rest.

Learn more about making the most of your work breaks in our blog about Active Work Breaks.

In conclusion, creating balance at work and taking breaks is key.

Use common sense to break up prolonged inactivity in the workplace. Standing in one spot for hours isn’t the solution to too much sitting. Instead, find a balance that rests your body, keeps you moving, and allows for breaks when needed.

The best way to evaluate your workplace habits is to hire an Ergonomics Company to assess your workstations. Staying proactive and educated about workplace practices with ergonomics blogs is also a great first step.

At SolutionsNW.com we value the importance of a positive workplace culture. Part of a positive workplace is a safe workplace, Contact Us to schedule an ergonomics consultation or ergonomics assessment for your office today.

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics evaluations available in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR, San Diego, CA, Carlsbad, CA, La Jolla, CA, Irvine, CA, Costa Mesa, CA, Newport Beach, CA.

SPECIAL NOTE: Due to the recent COVID-19 Pandemic, many office workers are working from home for the first time. If you or your employ is working at home, contact our Ergonomics Consultants for a $50 Virtual Ergonomics Evaluation for your workstation – work in comfort, from home!

Contact the Ergonomics Experts at Solutions Northwest Inc. Below:

Multiple Locations

Corporate Office: 120 State Ave. NE #397
Olympia, WA 98501
Business Hours: 8am-5pm M-F
Corporate FAX: 360-866-4773
Email: Info@solutionsnw.com

San Diego, CA

877-976-9462

Olympia, WA

360-236-8748

Portland/Salem, OR

503-768-9742

Seattle, WA

206-521-5676

Contact our Ergonomics Experts

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