Fitness Ball and Standing Desk
In my previous post, I mentioned that using a split screen monitor while moving thru the WA courses and lessons saved back pain and time. I referred to sitting on my fitness ball which raised a few questions so I would like to fill in the blanks on both my use of a fitness ball and (adjustable) standing desk hopefully to benefit members who spend long periods of time in front of a computer monitor.
Below is a picture of me at my Varidesk (I had two monitors in this office) and a picture of an employee sitting on a fitness/balance ball. I set my cell phone timer for 53 minutes, and I rotate between standing up to type and sitting on the fitness ball. I have found SIGNIFICANT health benefits to this type of alternating positions. My back pain has virtually disappeared; I have strengthened core muscles by sitting on the fitness ball (and I only fell off on the first day I used it).
So as Paul Harvey used to say here in pictures is “the rest of the story.”
I am sure it goes without saying, this is the "standing position" for the desk which adjusts to nine height levels. When using the standing position I also recommend some type of rubber pad (there are hundreds of them) to stand on the reduce foot stress. Standing allows you to move around (you could even dance) and adjust the weight on your legs and feet. I also purchased a "FOCAL" standing stool. I looks like the one pole seats you used to see at the horse races.
Notice the difference in back alignment between the young lady on the fitness ball and the man in the office chair. You can imagine over a lifetime of desk work the impact this can have on your posture, disk alignment and potential relief to back pain.
At the end of the day you can have races down the hallway on the fitness ball :-)
Enjoy your day,
Steve
Recent Comments
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Steve-I'm squinting my darnedest to see the lady on the ball! Is she kinda like the invisible man? Is this a problem with my computer? Where's the ball? Where's the beef? There is a little question mark in a blue box, but it didn't do anything when I hit on it. If you have created invisible girls, sitting on giant, invisible balls, I think you have outgrown WA! :)
LOL - I will try to put better pictures on. When I scroll up this page I see full-size pictures. Why is that?
Great, otherwise I was going to send them to you by Pony Express since you are not that far away :-)
Oh dear, You mean there are other people on this blog. Shut the door !!! Rick, why didn't you tell me this before now!
As the folks in Washington, DC say "I can neither confirm nor deny that anything I have said on this platform is the truth or not the truth ."
I have had lower back issues due to past work injuries.
I have always tried to keep strong abdominal muscles to reinforce my back, as well as keep proper alignment by keeping my shoulders in line with my hips.
The exercise ball helps you to train yourself to do just that.
Thanks for the topic Steve.
Greg
Thanks, Greg - you gave the perfect description of what this ball does for your spinal and abdominal system. Thanks for the endorsement!
Steve
Steve, as somebody that has had bilateral sciatica for over forty years I'm always interested in how somebody relieves their lower back pain. I'm glad you've found something that works for you.
I used to work with a guy that used to use one of those fitness balls. It was this big blue ball and I used to tell him, "You really should have that thing lanced". ;^)
I personally haven't been to a chiropractor in over 20 years. I prefer to do preventive measures. I keep my weight down, stretch and exercise daily, and do deep breathing and meditate to reduce stress. It works for me.
I do sit at a desk chair at work and at home in front of the computer, but I stretch and walk every 2 hours to prevent stiffening up.
What I wouldn't do is to take pain meds to mask a problem.
Phil
I am not a physician or chiropractor, but it certainly sounds like you are doing all the right things. If you Google Yoga and Back Pain you will find some very straightforward and quick exercises (no twisted like a pretzel stuff) that might provide you some additional relief.
Thanks for your comments Phil, very much appreciated.
Steve, I have to admit that relieving lower back pain is a part of my Healthy Lifestyle website. ;^)
Phil
I wish I had the room to create a space like this as I suffer terribly with arthritis of the spine. As for races down the hallway? Due to the small size of houses we have in the UK, that would have to be in the garden maybe lol :)
Hey Jude - My office is no longer this size either. This picture was taken before March 31 of this year when I had a J O B. I am now in a home office. I am trying to find other home office workers in the neighborhood, and maybe we could have weekly races in our yards or something. You know - Build some community "work from home" esprit de corps!
Here is an article from Johns Hopkins Research on arthritis and yoga. I have been a huge fan of yoga and I am convinced that it can cure everything except politicians ! See Below
Have scientific studies of yoga been done in arthritis patients?
While there is a great deal of anecdotal evidence of the benefits of yoga (just visit any yoga studio), to date only just over a dozen scientific studies have been conducted on persons with OA and RA. Early studies showed promising results with some improvement in joint health, physical functioning, and mental/emotional well-being(23-25). Perhaps most importantly, yoga has an important positive effect on quality of life. People with arthritis may also enjoy yoga more than traditional forms of exercise, and exercise enjoyment is an important predictor of adherence(26, 27). This is particularly important considering that, on average, 50% of sedentary individuals will drop out of exercise within 6 months(28).
We have recently published an article with the results of a clinical trial of yoga that we conducted in the Johns Hopkins Arthritis Center.(29) This is the largest, most rigorously conducted, randomized, controlled trial of yoga to date. It was designed and conducted by health professionals including experts in rheumatology, psychology, public health, and yoga therapy. This is important because the medical community in Western countries as a whole remains concerned that yoga may not be appropriate for people with vulnerable joints. In our study we provide critical new evidence showing that in people with arthritis who are sedentary, yoga appears to be safe, feasible, and enjoyable for people with both rheumatoid arthritis and osteoarthritis, and that it results in important physical and mental health benefits for people who practice it regularly. Importantly, almost all benefits that we saw in patients after they completed an 8 week program were still evident 9 months later. The article also contains specific recommendations for how to begin practicing yoga safely if you have arthritis.
Participants in this study practiced specially designed classes that used an Integral Yoga approach. They came to classes twice a week for 8 weeks to practice under the close supervision of a yoga therapist. They were also asked to practice once a week at home. Each class began with questions/comments (5 min), breathing exercises and chanting (5 min), a warm-up and moving sequence (surya namaskara; 15 min), and isometric poses (asanas) (20 min) to increase strength, flexibility, and balance. Classes ended with deep relaxation (sivasana; 10 min), a closing chant, and meditation (5 min).
The poses that were used in the study included gentle forward bends, backbends, twists, balances, standing, sitting and lying poses. These poses were modified based on concerns for the individual participant. Blocks, straps, blankets, and chairs were used as props to modify poses. The intensity poses and intensity was standardized to allow gradual progression. Eight weeks was selected for the intervention to give sufficient time to introduce independent practice and is a common duration of introductory classes. We also gave written instructions with pictures for home practice and selected readings that described potential benefits of yoga components (breathing, meditation, mindfulness). In this study we asked participants to keep their arthritis medications constant.
In summary, yoga can be a meaningful and enjoyable alternative to traditional forms of exercise such as aerobics or aquatic exercise with important health benefits. Yoga can play an important role in reducing stress and frustration that results from pain and disability, and increasing positive feelings and wellbeing. Drug treatments for OA and RA have improved markedly in the last few years. Despite this, arthritis cannot be cured, and even the best medications and medical care can only help so much. There is a great need for additional activities patients can do to reduce pain, disability, and take control of the overall impact arthritis may have on their lives. Thus, the evidence suggests that, when combined with a program of good medical care, yoga may provide important additional physical and psychological health benefits for arthritis patients. Anecdotally, many participants in our research study are still practice yoga many years later, and consider it to be an important part of their lifestyle and disease management.
Love that, Steve, yoga can cure everything except politicians. That should go viral:-)) Steph. I nearly forgot, yoga cured my slipped disc, I now hardly ever have any problems with my back. Also, have you read the book,"How Yoga Works". Sorry, I got so into commenting about the yoga, I enjoyed your post about the standing desk and fitness ball, a really good idea for a lot of people. :-))Steph
I too have OA and have long been a believer in proactive treatment of any condition. I am interested to learn more about this study as I have wanted to do yoga to see if it really can help.
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Thanks for the ideas Steve. That looks like one sweet set up