» Blog
» What to Do When You DON’T Have Lumbar Support For Your Back?

We understand that some people want to find out a bit more about the cost and availability before they book a Physical Therapy appointment. If you want to know what it costs- and what availability we have at our physical therapy clinic in Montross, then please just click the button below and complete the short form:

Inquire About Cost and Availability Click Here >>

Where Does It Hurt?
Look below to find your area of concern - and click where it hurts…

What to Do When You DON’T Have Lumbar Support For Your Back?

Read on To Discover A Single Exercise to Enjoy Benches Again Without Talking to Your Doctor or Insurance Company


By: Leading Northern Neck Back Pain Expert,

Dr. Arnan Sisson

Folks in the community have heard me for many years spouting the importance of lumbar support. It’s a subject that I could literally talk about for hours (ex) how it addresses the single #1 cause of back pain in 99% of folks, what’s the best brands, what’s the biggest mistake when using these tools, etc.).

Myself and all of my back doctors go in very great depths to tailor lumbar rolls to each and every client when encounter. And heck my wife and I even own 3-4 ourselves! So, it’s definitely an understatement to say that these things are important. But what if we are in a situation where we physically can’t use these amazing devices?

Todays blog post is going to cover those very situations and a little known exercise I use to deal with this issue in the best way.

So, first off, what are the positions where we can’t use lumbar rolls? These are positions where we’re sitting on objects that don’t have a back. These could be bleachers, stools, etc.

When sitting on these objects we cannot use the lumbar roll properly, because we need that chair back to position our lumbar roll. The roll is sandwiched between the hard back of the chair and the small curve of the lower back. This produces a wave of extension to the back. This places the back in a VERY strong and comfortable position. So not having ½ of this equation completely rules out the use of the lumbar roll.  Not to worry though, we have a simple exercise that gives us our solution!

This movement is called my Slouch Over Correct exercise. It’s a movement that is performed every 20-30 minutes while you’re in your backless chair.

The video above, has me performing the movement. That’s a great point of reference. But below I’ll list the specifics step by step.

  • While sitting, bending your back and chest forward as far as you can. Really slouch here and think of the worst possible position ever (1 sec hold).
  • Next go the opposite direction. Extend the back, push the chest up, and think the best possible posture ever (1 sec hold).
  • Now relax this position about 20%. Hold this for 10 seconds.
  • Repeat these 10 times and between your exercises try to hold this 20% position.

That’s it! Usually these chair less positions are short lived (baseball games, eating in kitchen, etc.) and its very easy to use this exercise to make you remember to have good posture.

Try this in these short lived positions, but the primary strategy that should be used long term is a lumbar roll. This is better for longer periods because it doesn’t require the client to “think about” treatment. The roll will automatically force the user into a good position.

That’s it for today everyone, remember movement is medicine!


P.S. Theirs also another great strategy that can be used when a lumbar roll is off the table. It’s perfect for when you’re at your children’s/grandchildren’s sports game, at the park bench, or hanging out on any stool. It can be found on (Pg. 5) in my 12 page free report titled “9 Quick and Easy Ways to End Back Pain (AND STIFFNESS)..Without Taking Painkillers or Having to Call and See Your MD!” will help you… request your copy today (Only 9 Copies Remain) by calling this special number now ( (804) 493-0002 ) or visit this website where you can download this guide instantly.

In this free report learn..

  • How to walk further with less back ache.
  • The #1 thing you can do to ease back pain at home, right now. (Pg 6)
  • Discover the little known way to workout longer – with much less back ache! (Pg 5.)
  • Strategies that can be used over the next few months to cancel that scary back surgery that’s in your near future.

Click Here or Shoot Us An Email At (sissonandassociatesPT@gmail.com) to your free report today!