1) Several dozen plastic bags, no size requirement

2) One sturdy plastic bag, preferably 11”x17”

(Optional: small pillowcase)

Step 1:

Tie the two ends of a plastic bag into a knot.

Continue to tie knots in the plastic bag 2-3xs until its a small, somewhat compressible ball. The knots do not have to be excessively tight but should hold

Step 2:

Put the plastic knot into the sturdy bag.

Step 3:

Repeat step 1 and 2 for each plastic bag until the sturdy bag is plump and full with knots.

Step 4:

Roll the opening of the sturdy bag downward and tie the two ends twice, which will secure the plastic knots in the bag.

Step 5 (Optional):

Poke 1-2 holes into the bag so that the air will slowly leave when you lean against it. (You want it to conform to your spine, but still hold its shape.)

Step 6 (Optional):

Drop the filled and tied plastic bag into a pillowcase. If it’s a larger pillow case, roll the rest of the hanging pillowcase around tightly.

How to Use:

While seated in a chair, place the completed lumbar support between the small cavity of your back (i.e., from the bottom of your rib cage to your buttocks) and the back of the chair. Move your buttocks backward until the support is wedged finely against the chair.