Sitting for long periods has negative effects on your health, including reduced blood circulation, slower metabolism, and increased muscle strain. It can also lead to neck and back pain, headaches, and decreased productivity. Research even shows that prolonged sitting raises the risk of premature death. Fortunately, there are many ways to improve our sitting posture and reduce these negative effects.
In fact, research from Kuopio University in Finland has shown that students tend to achieve higher scores when using an ergonomic chair and desk. One group studied with poor seating and desks (right column results), while another group used proper ergonomic furniture (left column results). The students in the left column consistently scored higher, proving that the right chair makes a big difference.
In this guide, we'll discuss saddle stools: what makes them beneficial for prolonged sitting, what to look for when buying one, and how to sit correctly on a saddle stool.
Table of Contents
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What is a saddle stool?
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Types of saddle stools
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Benefits of a saddle stool
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How to choose the right saddle stool
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Proper sitting posture for a saddle stool
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Frequently asked questions about saddle stools
1. What is a Saddle Stool?
When you think of an ergonomic chair, you might picture a sleek chair with armrests, infinite adjustments, and Italian design. However, many people overlook the saddle stool. As the name suggests, a saddle stool has a seat shaped like a horseback riding saddle. Modern versions often come with a wheeled base and a gas lift for height adjustment.
Unlike standard office chairs, saddle stools sit approximately 25 cm higher, creating a 135-degree angle at the knees and hips instead of the usual 90 degrees. This ergonomic sitting position has many benefits.
2. Types of Saddle Stools
Saddle chairs, hairdresser stools, tabourets, saddle stools, split-seat saddle stools—there are many names for saddle stools, and each type has its own specific advantages and disadvantages.
Regular Saddle Stool
The regular saddle stool is the most common type. The seat resembles a horseback riding saddle, promoting natural pelvic tilt and making it easier to sit upright. These saddles are different from bicycle saddles.
Even with a regular saddle stool, there are often differences that are not immediately visible in pictures. For example, the seat dimensions can vary, and the front of the saddle may be raised more or less. We'll explain this in more detail later!
Tabouret
A tabouret looks similar to a saddle stool but has a flat seat instead of a saddle-shaped one. Flat seats generally offer fewer ergonomic benefits. While tabourets still allow easy movement, we usually prefer saddle stools. However, some people prefer tabourets over saddle stools.
Split-Seat Saddle Stool
A newer version is the split-seat saddle stool, which provides significant health benefits for the genital area in both men and women. A split-seat saddle stool allows the pelvis to tilt forward without discomfort in the genital area.
The Benefits of a Saddle Stool
The benefits of using a saddle stool in offices, massage practices, dental clinics, or hair salons are extensive. The most important benefits are:
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Improved lymphatic and blood circulation through increased movement
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Better posture and stronger muscles
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Reduced back, neck, and shoulder pain
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Improved genital health
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Active sitting posture and increased productivity
Improved Lymphatic and Blood Circulation
Poorly designed chairs, slouching, tight clothing, and prolonged sitting can impair lymphatic and blood circulation, leading to health problems and daytime fatigue.
Before explaining further, let's briefly discuss the lymphatic system. The lymphatic system is the body's second vascular system, alongside the circulatory system. It removes waste from the body and contains lymph nodes with white blood cells to fight infections.
A split-seat saddle stool with an opening in the middle can enhance circulation by relieving pressure on the thighs, buttocks, genital area, lower back, and legs.
Additionally, wearing loose clothing can help. Tight clothes or even a tight belt can hinder lymphatic flow.
Improved Posture and Stronger Muscles
When sitting on a saddle stool, the thighs angle downward at about 45 degrees. This naturally tilts the pelvis forward and restores the lower back's natural curve. This posture reduces strain on the lower back and improves circulation, increasing oxygen and nutrient supply to the muscles.
Since saddle stools often lack armrests and backrests, you engage your muscles more actively to maintain balance. Over time, these muscles grow stronger, supporting better and healthier posture while reducing discomfort in the back, shoulders, and neck.
Reduced Back, Neck, and Shoulder Pain
Sitting upright on a saddle stool reduces tension in the lower back and lessens spinal pressure. As a result, lower back pain diminishes. The active posture also relieves upper back and neck tension.
Give your muscles time to adjust, especially if you're used to standard chairs with flat seats. Initially, your muscles might tire as they adapt to active sitting.
Shoulder pain is common in jobs that require reaching forward, such as dentistry or beauty care. Saddle stools let you sit closer to your workspace, reducing strain on the shoulders.
Improved Genital Health
Split-seat saddle stools offer particular benefits for genital health.
Men's Genital Health
Approximately 50% of adult men in Europe experience some form of sexual dysfunction, and prolonged sitting is often a contributing factor. Sitting puts pressure on the genital organs, affecting circulation, nerve function, and metabolism.
With a regular saddle stool, tilting the pelvis forward increases genital pressure. A split-seat stool, however, removes this pressure, allowing men to tilt their pelvis without discomfort.
Women's Genital Health
For women, the split-seat design relieves pressure from the pelvic floor and vulva. The central gap also improves ventilation, lowering the temperature and reducing infection risks.
Additionally, it prevents pressure from the rectum against the uterus and reproductive organs.
Better Posture and Increased Productivity
Slouching on a saddle stool is nearly impossible. Its design promotes an upright posture and active sitting, which can significantly boost productivity.
What Makes a Good Saddle Stool?
Like massage tables, saddle stools vary in price from 30 to over 300 euros. Although cheaper and more expensive models often look similar in pictures, differences in material quality, comfort, and functionality are substantial.
Key factors to consider:
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Seat Quality: Foam thickness, density, dimensions, and upholstery.
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Base: Material and diameter.
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Wheels: Type and durability.
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Height Range: Adjustability to match user height and workspace.
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Tilt Mechanism: For better pelvic tilt.
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Backrest: Optional, depending on preference.
The quality of the saddle
The quality of the saddle of a saddle stool is influenced by several factors. This includes the thickness of the foam and the quality of the foam used, as well as the dimensions of the saddle, the type of saddle (as previously discussed), and the upholstery.
Foam Thickness
A thicker saddle filling does not automatically mean that the saddle stool is of higher quality and more comfortable. Although thickness is an important factor for comfort, it is much more crucial to consider the quality of the foam used. The major downside is that there are no standards to determine the quality of the foam, so price and warranty are often the only indicators of its quality.
Saddle Dimensions
The dimensions of the saddle are largely based on personal preference. Men often prefer a wider saddle of about 45 cm, while women tend to choose a narrower saddle of 35 cm.
Saddle Upholstery
If you work in a profession where you use a saddle stool intensively (such as hairdressers or dentists), you are probably familiar with the issue of upholstery tearing. Cheaper saddle stools often have less elastic upholstery, making it more prone to tearing and less resistant to wear. Additionally, comfortable upholstery improves the overall experience.
A simple way to check the quality of the upholstery:
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Pinch and twist the upholstery of the massage table slightly.
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Release it and observe its reaction. Ideally, the upholstery should quickly return to its original position with no visible marks.
For saddle stool upholstery, one of the following two synthetic leather types is often chosen:
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PVC vinyl leather – Generally considered cheaper as it feels less pleasant and is less durable.
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PU leather – Usually slightly more expensive and often regarded as a more luxurious option. Environmentally, this type of upholstery is preferable as no chloride is used during production. Additionally, PU leather is easier to clean and feels softer and more comfortable on the skin than PVC vinyl leather. However, PU leather also varies in quality.
The Base
When evaluating the base of a saddle stool, there are two main factors to consider: the material and the diameter.
Base Material
The base of a saddle stool is typically made of plastic or aluminum. A plastic base is generally cheaper but less durable and harder to clean. An aluminum base is more durable and easier to maintain. Both types are prone to scratches, but an aluminum base maintains a more presentable appearance over time. In terms of stability, there is no major difference between the two materials.
Base Diameter The diameter of the base is an important factor in choosing a saddle stool. However, there is a trade-off: a larger base generally provides better stability but reduces mobility and flexibility.
For professions such as hairdressers, dentists, or massage therapists, getting close to the client is essential. A large base can make this difficult as it may hit the treatment chair or table. If you are using the saddle stool at a desk or workstation, this is less of an issue, and a larger base may be preferable. Additionally, a larger base is useful on carpeted surfaces, as smaller bases tend to sink into the carpet, restricting movement.
The Wheels
There are different types of wheels for saddle stools. The most common are plastic wheels, available in hard and soft versions. In the hairdressing industry, special wheels or caster wheels that prevent hair buildup are often preferred.
Saddle Stool Height
Saddle stools are almost always height-adjustable, but the range varies depending on the gas lift mechanism. Common height ranges include: 45 cm – 65 cm, 55 cm – 75 cm, 65 cm – 85 cm
As previously discussed, a saddle stool sits significantly higher than a standard office chair. Your thighs will be angled downward (typically between 135° and 150° relative to your upper body). When choosing a stool, consider both your own height and the width of the saddle. Additionally, take the height of your workspace into account, as there is some flexibility in adjustment.
Tilting Mechanism or Not?
Higher-end saddle stools often include a tilting mechanism. This allows you to adjust the saddle’s angle to tilt the pelvis forward, promoting a better working posture. This mechanism is usually operated via a pedal just below the seat, allowing you to adjust the saddle angle for maximum comfort.
Backrest or Not?
A backrest on a saddle stool is not strictly necessary. The stool’s design naturally encourages an active posture, keeping your back straight. However, if your back muscles are not yet well-trained, prolonged use may become uncomfortable. In such cases, a backrest can provide additional support.
A wider backrest offers more support but limits movement, while a narrower backrest provides greater freedom but less support. It ultimately comes down to personal preference. Most backrests are height-adjustable and tiltable.
5. Proper Sitting Posture on a Saddle Stool
As mentioned earlier, the correct sitting height is crucial for a saddle stool. You should maintain a roughly 135-degree angle between your torso and thighs, with your feet flat on the floor. The diagram illustrates that a saddle stool requires a slightly higher seating position than a regular chair, so you may need to make adjustments to your workstation.
If your saddle stool has a tilt function, you can fine-tune the seat angle for optimal comfort. There are no strict rules for this—personal preference plays a key role.
6. Frequently Asked Questions about Saddle Stools
Which saddle stool is right for me?
The right saddle stool depends on several factors, such as your height, usage, gender, and personal preference. If you are shorter, choose a stool with a lower height range for an optimal sitting posture. Also, consider the height of your workspace.
Does a saddle stool help with back pain?
Yes, a saddle stool can help alleviate back pain—provided it is used correctly! Proper posture reduces pressure on the lower back, which in turn relieves tension in the upper back and shoulders. Make sure to maintain a roughly 135-degree angle between your upper body and thighs, and allow your muscles time to adjust to this new posture.
What height is needed for a saddle stool?
This depends on your height and your workspace. For an optimal sitting posture, your upper body and thighs should form a 135-degree angle. This means sitting slightly higher than with a standard office chair.
What should I consider when buying a saddle stool?
When purchasing a saddle stool, consider factors such as material, saddle dimensions, shape, wheels, foam thickness, and the presence of a backrest or tilting mechanism.
Can a saddle stool be used as an office chair?
Yes, a saddle stool can be used as an office chair. However, keep in mind that it requires a higher sitting position for optimal posture. Your desk may need to be adjusted accordingly. Many users report increased productivity when using a saddle stool at work.
