Balls take the bend out of hard-working backs
Exercise balls provide a cheaper way for office workers to straighten their spines than expensive ergonomic chairs
The easiest way for an office worker to transform from a turtle to a cobra is by sitting on an exercise ball for half an hour a day . The “ turtle ” is what physiotherapists call the shape that many people on the nine-to-five grind have to show for years of sitting at their desks answering calls and writing emails .
It ’ s a bent-forward , cramped pose caused by pressure building up over time on the neck , spine , and lower back that can also pinch the nerves that run down to the arms and hands to increase the risk of carpal tunnel syndrome and other musculoskeletal conditions .
Occupational health teams stress the need to reorganise workstations to make them more ergonomically sound in a bid to maintain staff productivity and mitigate employer liability . Such approaches can feature specially designed keyboards , mice , adjustments to desk height , and expensive orthopaedic office chairs .
Workplace strains are estimated to account for about a third of all worker injury and illness cases in the United States .
The US Department of Labor advises that employers are responsible for providing a safe and healthful workplace for their workers and that musculoskeletal disorders from physical overexertion can be substantially reduced using ergonomic principles .
According to physiotherapist Jeffry Sashitaran , founder of Platinum Physio in Malaysia , the easiest , most cost-effective way to trade the hunch of a turtle for a graceful , cobra-like pose is to exchange typical office seating for an exercise ball for at least 30 minutes a day .
These are the large , often brightly coloured plastic balls found in most gyms , and an extensive body of medical evidence says that they offer important postural benefits .
Research has found that balancing on an unstable surface requires engagement of the core muscles found in the abdominal , lower back , and pelvic areas , helping them grow stronger while improving posture and lessening back pain . That ’ s why people do exercises on top of exercise balls while working out .
“ Gym balls provide the easiest way to improve your posture . You can ’ t sit slouching on a gym ball , and at the same time , it ’ s also a natural way of strengthening the muscles without doing any exercise ,” Jeffry told Global Health Asia-Pacific .
But if a person already has back pain , and therefore inflammation , this should be treated first with ice packs and perhaps a visit to the physiotherapist . Once that ’ s treated , exercise balls should start to have an effect , he says .
“ You just have to use the gym ball for 30 minutes a day , and then get back to your usual chair . Sooner or later , many people will only want to use the gym ball . I know so many patients who say they ’ re happy with the gym ball ; they ’ ll be on it forever ,” he said .
The same can be done at home to improve posture by sitting on an exercise ball while reading the paper over breakfast or watching the television .
“ It automatically straightens the spine and puts it in the most natural position . People laugh when I suggest it , but there really isn ’ t a faster , easier way to get your spine back to where it should be .”
“ You just have to use the gym ball for 30 minutes a day , and then get back to your usual chair ”
GlobalHealthAsiaPacific . com OCTOBER 2021
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