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Healthy Computing Tip # 442: Back roll

Does your back ache by the end of the day?  Do you find yourself free floating in your chair because you don't have adequate back support?  Our chairs have backs for one reason: to provide us support when we sit.  If you find that you don't have enough support, create a  back roll.

How to Create a Back Roll:

  • --Become aware of where your back is touching when you rest in your chair.  Do you feel a gap in the low back area (a common feeling)? Do you feel as if the chair is forcing you to hunch forward?
  • --Create a back roll for lumbar support: Roll a hand or bath towel and place it in the small of your back.  You can secure this in position by rolling the towel around a belt or strap, which you can tie to the back of your chair (even duck tape works well).
  • --Create a back roll for full back support: Roll a bath towel lengthwise and drape it down the back of your chair so that when you sit back, the towel runs down your spine.

Test out different ways to use a towel to create back support when sitting.  You might even find this helpful while driving or when sitting at home.

Remember: take a movement break at least 1-2 times per hour to avoid stress from immobility and to decompress your discs.


The Institute for Holistic Healing Studies and Human Resources sponsor the distribution of Healthy Computing Email Tips. Copyright 2009 Erik Peper, Ph.D. and Katherine Hughes Gibney. Permission to copy and distribute Healthy Computing Email Tips for personal use is granted. Distribution or copying of Healthy Computing Email Tips for commercial purposes is prohibited without prior written consent of the copyright holders.
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