Lower back pain is no joke as you'll know if you've ever suffered from this condition. And if you have, you are not alone: About 80 per cent of Australians deal with back pain and 10 per cent of people have a disability as a result of that pain. Your chances of suffering lower back pain are increased if you spend hours at work each day sitting down at a desk; this is because many people have a tendency to hunch over when sitting for long periods of time, and this causes the lumbar region of your spine to drop backwards, meaning its natural curve is reversed and your lumbar region is loosened. This, in turn, leads to stress in the muscles of the lower back, which results in the lumbar discs pressing on your nerves. 

A great way to help resolve, or at least lessen, this problem is to keep your back moving by making sure you take regular breaks where you can walk around or do stretches.  And when you are sitting down, be sure to maintain good posture so that you avoid slouching in your chair. Some great ways to help maintain good posture include having a supportive chair and a lumbar roll back support cushion. These cushions promote the normal alignment of your lower back when you are sitting down and should be placed in the small of your back so that the natural forward curve of your lumbar spine is well supported.

If you do not have a lumbar roll cushion, no worries! It's easy enough to fashion one at home. Read on to find out how:

Use a bath towel

The easiest way to make a lumbar roll cushion at home is to make one from an old towel. Simply fold the towel twice lengthwise, and then tightly roll it up so that you form a cylinder. Secure it in place with a few rubber bands.

Use a small pillow

A small, firm pillow is perfect to use for lumbar support. If nothing else, having a pillow supporting your lower back will remind you to use correct posture.

Make one out of foam

If you're feeling a little creative, you could make your own lumbar support cushion out of foam. Simply take a roll of foam and, to measure, roll it to about the size of your forearm. Secure it in place with tape. If you have a pillow case that fits, place that over the top so that you can use this as your permanent lumbar support cushion.

Dealing with back pain can be the result of many things. If you continue experiencing back pain, it could be time to look into physiotherapy or other medical treatment to help you live a more comfortable life.