Yoga Ball vs. Kneeling Chair: Pros, Cons, and Which to Choose?

The modern office environment has seen a revolution in the way we sit and work. As we spend long hours seated at our desks, it’s essential to invest in chairs that promote proper posture and alleviate pressure on our spines.

Two popular ergonomic seating options that have gained traction in recent years are the yoga ball chair and the kneeling chair.

This article will explore the pros and cons of each and help you decide which one suits your needs best.

Yoga Ball Chair

A yoga ball chair, also known as an exercise ball chair or stability ball chair, features a large, inflatable ball that acts as the seat. The user sits on the ball, which is typically placed on a stable base with or without back support.


  1. Improves posture: Sitting on a yoga ball chair requires engaging your core muscles to maintain balance, resulting in better posture and spinal alignment over time.
  2. Enhances core strength: The constant subtle movements and adjustments you make while sitting on a yoga ball chair helps strengthen your core muscles.
  3. Reduces the risk of back pain: The yoga ball chair promotes micro-movements that help relieve spinal compression and reduce the likelihood of developing lower back pain.
  4. Increases energy levels: Sitting on a yoga ball chair encourages movement, boosting circulation and overall energy levels throughout the day.


  1. Lack of back support: A yoga ball chair may not provide enough back support for some users, leading to discomfort during extended periods of sitting.
  2. Reduced stability: The ball’s round shape can make it less stable compared to traditional chairs, potentially causing accidents if not used properly.
  3. Inflation and maintenance: The yoga ball chair needs to be inflated regularly, and it may not be as durable as other chair options.

Kneeling Chair

A kneeling chair features an angled seat and knee supports, which encourage a more upright posture. By distributing weight between the knees and buttocks, the kneeling chair reduces pressure on the spine and encourages better alignment.


  1. Promotes proper posture: The design of the kneeling chair helps maintain the natural curve of the spine, encouraging a healthier sitting position.
  2. Reduces pressure on the spine: By distributing weight between the knees and buttocks, kneeling chairs reduce spinal compression and minimize the risk of developing back pain.
  3. Encourages movement: The unique position of the kneeling chair encourages gentle rocking motions, promoting circulation and reducing muscle stiffness.
  4. Compact design: Kneeling chairs generally have a smaller footprint than traditional chairs, making them ideal for smaller spaces or shared offices.


  1. Limited adjustability: Kneeling chairs typically offer fewer adjustments than traditional office chairs, potentially making it challenging to find the perfect fit.
  2. Pressure on knees and shins: Some users may experience discomfort in their knees and shins due to the weight distribution, especially during prolonged periods of sitting.
  3. Not suitable for all tasks: Kneeling chairs may not be appropriate for tasks that require frequent standing or moving around the office.

Which One Should You Choose?

When deciding between a yoga ball chair and a kneeling chair, it’s important to consider your personal preferences, specific needs, and work environment. To help you make an informed decision, we have provided recommendations based on different scenarios and requirements:

For Core Strengthening and Movement

If your primary goal is to engage your core muscles and incorporate movement into your work routine, a yoga ball chair is the better option.

The constant subtle movements and adjustments required to maintain balance on the ball will strengthen your core muscles and increase your energy levels.

For Proper Spinal Alignment:

If your main concern is maintaining proper spinal alignment and reducing pressure on your lower back, a kneeling chair is the more suitable choice.

Its design promotes a healthier sitting position, distributing weight evenly between your knees and buttocks to minimize spinal compression.

For Small Spaces or Shared Offices

If you have limited space or work in a shared office, a kneeling chair’s compact design will likely be more appropriate.

Its smaller footprint makes it easier to fit into tight spaces without compromising ergonomic benefits.

For Adjustability and Versatility

If you require a chair with more adjustability options and the ability to perform various tasks, you may want to consider a traditional ergonomic office chair.

While both yoga ball chairs and kneeling chairs offer unique benefits, they may not provide the same level of adjustability and versatility as a traditional office chair.

For Pregnant Women

If you are pregnant, it’s essential to prioritize comfort and safety when choosing a chair for work. In this case, a yoga ball chair might be more suitable, as it can help alleviate lower back pain commonly experienced during pregnancy.

The gentle bouncing movement on the yoga ball chair can also provide relief from pregnancy-related discomforts, improve blood circulation, and strengthen pelvic floor muscles.

However, it is important to consult with your healthcare provider before making any changes to your seating arrangements during pregnancy, as individual needs and recommendations may vary.

Ultimately, the best choice depends on your unique circumstances and preferences. It’s essential to try out different seating options and select the one that best meets your needs for comfort, posture support, and overall well-being.


Both yoga ball chairs and kneeling chairs offer unique benefits for posture, spinal health, and overall comfort.

However, the choice between the two depends on your personal preferences, work environment, and specific needs.

If you’re looking to engage your core muscles and prioritize movement throughout the day, a yoga ball chair might be the right choice for you.

On the other hand, if you want a chair that promotes proper spinal alignment and reduces pressure on your lower back, a kneeling chair may be more suitable.

Regardless of which chair you choose, remember to take regular breaks, stretch, and incorporate movement into your daily routine to maintain optimal health and wellbeing.

Cristian Lungu

Cristian Lungu

I'm Cristian Lungu, the founder of OfficeGearLab and a dedicated office equipment reviewer. I guide readers towards making knowledgeable choices. Additionally, I love embarking on journeys with my family and camp around the country.

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