The lumbar roll
The lumbar roll should be no more than four to five inches (about 10-13 centimeters) in diameter before being compressed. It should be filled with foam rubber of moderate density so that when compressed its diameter reduces to about 1.5 inches (about four centimeters).
A regular seat-back cushion does not serve the same purpose as a lumbar roll because it is the wrong shape and does not provide adequate pressure at the key level of the lower back. Do not rely on a regular cushion for long-term use, but it may be of some assistance in an emergency. Also inappropriate for the long-term but of possible value in a pinch is a rolled-up bath towel or beach towel or even a roll of paper towels.
The first aim of this part of the program is to restore the correct posture. The second goal is to maintain it. It may take up to a week to master this fully. As a rule, pain that is due to bad posture will decrease as your sitting posture improves, and once you maintain the correct posture, you will have no pain at all. In the first few weeks, if
you allow yourself to slouch while sitting, the pain will readily come back. Eventually, though, you will remain completely pain-free even when you forget your posture. Even so, you should never again allow yourself to sit in a slouched position for long periods.
The first few times you use these procedures to correct your sitting posture, you will experience some new pains. These will be different from your original pain, and you may feel them in new places. New pains are the result of performing new exercises and of maintaining new positions. They should be expected, and they will wear off ina few days
