KEY TAKEAWAYS
- You can make a no-sew lumbar support by folding a hand towel lengthwise into thirds, rolling it tightly to about fist thickness, and securing it with two rubber bands.
- Place the roll in your lower back around the belt line (roughly L3 to L5) so it supports your natural curve with gentle pressure, not at the hips or ribs.
- Maintaining the spine’s natural curve while seated takes pressure off the discs and muscles and can meaningfully reduce low back pain.
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Are Lumbar Support Pillows Good?
Yes, lumbar support pillows can really help if you suffer from low back pain, tenderness, or instability. I’m going to show you how to use a hand towel and some rubber bands to save your low back when you’re seated. My name’s Dr. Christy Flick and I’m a doctor with HealthWorks: A Family Wellness Center in Plano, Texas. We’re a precision chiropractic office that focuses on the correction of the spine.
Many times, my patients will have trouble with low back pain when they’re seated. The reason for this is that instead of the low back having a nice supportive curve, their low back is very, very straight when they’re seated. That makes it unstable and puts lots of pressure on the low back and the muscles of the spine. You can easily roll the hand towel, it’s very portable, you can take it with you, use it wherever you’re at to support your low back while you’re seated.
How do I make a homemade lumbar support?
This is a great no-sew option that anyone DIY with just a hand towel and two rubber bands. First, what you’ll do is take a hand towel. You don’t want it to be very fluffy or the support will end up being too thick. You’re going to fold it in thirds length-wise and then roll it up really tight. Where people will make a mistake is that they won’t roll it tight enough and so instead of supporting their low back, instead it’s going to just smush and do nothing. So once you have this nice tight roll about the size of your fist, you’re going to secure it with your rubber bands. Now you have a really easy portable lumbar roll. (Watch the video here.)
How thick should a lumbar pillow be?
I prefer this DIY method over purchasing a lumbar support pillow because this support is very firm and you can customize the size to your own body. Make a fist and look down on it. This is the approximate thickness of the perfect lumbar pillow for your body. If your DIY lumbar support is too thick then you could make it thinner by refolding your hand towel to in half instead of thirds. You could also choose a thinner towel to work with. Remember, this is approximate. Your lumbar support pillow doesn’t need to be exactly the width of your fist, just generally in the ballpark.
Where should lumbar support sit on your back?
The placement of a lumbar support pillow is very important. If you have chronic or ongoing low back issues the lumbar support pillow works best if you use it wherever you sit (use it in the car, at work, at the dinner table, and on the couch). Now, be careful about the placement. Your placement shouldn’t be at the hips, and it shouldn’t be up in the ribs. It needs to be right in the low back. (Watch the video below – it starts at 1:35) The pillow should force you to sit up very straight which will take much of the stress off of the supporting discs, muscles, ligaments and tendons.
Give this a try. If it helps, let me know in the comments and share this post with a friend that it can help.
-Dr. Christy Flick
Frequently Asked Questions
Can DIY lumbar support really help?
Yes. A tightly rolled towel placed in the curve of your lower back helps you keep your spine’s natural shape while you sit. That takes pressure off your discs and back muscles, which may help ease low back pain from sitting.
If your back still hurts after using a lumbar roll, our Plano chiropractors can help find the root cause.
How thick should lumbar support be?
About the size of your fist. Make a fist and look down at it: that’s roughly the right thickness for your body. It should fill the gap between your lower back and the chair without pushing you forward.
Too thick? Fold your towel in half instead of thirds, or use a thinner towel.
Where exactly should lumbar support sit?
Right in your lower back, around your belt line. It should not sit down at your hips or up by your ribs. You should feel gentle support for your natural curve, never pain or pressure.
Not sure you have it in the right spot? Watch the placement part of the video above.
Can I use a lumbar roll in the car?
Yes, and it’s one of the best places to use it. Sit all the way back in your seat, place the roll in the curve of your lower back, then adjust your seat so you can reach the wheel and pedals comfortably. It’s small enough to keep in your car all the time.
For the best results, use it everywhere you sit: in the car, at work and on the couch.
Is a DIY lumbar roll better than a store-bought lumbar pillow?
For many people, yes. A towel roll is free, firm and easy to adjust to your body, and you can take it anywhere. Store-bought pillows are often too soft or too big, but a firm, well-sized one can work just as well.
Want help finding the right support for your back? Book a visit at HealthWorks in Plano.
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