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How To Make A Roll Pillow. Beginner’s 2-Step Guide

It only takes two steps to master how to make a roll pillow. Do not be discouraged in making other pillow shapes different from your traditional rectangular ones because even roll pillows are comfortable to do. More so, remember that this same shape makes this pillow type highly versatile. 

With bolster pillows, roll pillows, or whatever you call them; you can have so many uses with this quick DIY project. You can place them in various areas while lying down or sitting to alleviate body pain and relieve pressure. The rolled shape also makes it easy to have these pillows anywhere in the body to correct your posture by keeping the spine neutral. 

 

How Do You Make A Roll Pillow

 

Step #1. Designing

 

The ends

You shouldn’t be intimidated to make your own roll pillow because it is straightforward, but designing is necessary because of the unique shape. This means preparing the pillow ends and the body beforehand. For the pillow ends, measure the diameter across the end of your pillow and add an inch for seam allowance. Cut two fabric circles and mark an edge of them as your guide for the piping.

 

The body

The pillow’s body will then have the dimensions of the roll’s length with an inch of allowance for the seam. For a typical roll pillow measuring 9 by 14 inches, you will need 10-inch circles for the ends, and the liner for the body will be 15 by 29 and ¼ inches. You can adjust these measurements according to your intended pillow size.

If you’re still confused with the pillow body’s dimensions, 15 inches is from the pillow length plus an inch of allowance. The 29 and ¼ inches is from the pillow’s diameter that is 9 multiplied to 3.14 before adding an inch of allowance. Note that the 3.14 and an inch of allowance are absolute values. 

 

Step #2. Sewing

 

Attach piping on the ends and an optional zipper on the body

Once you have the pieces, you can start constructing your roll pillow. Start with attaching the piping on the pillow end before sewing the body, and you can sew their piping in the seam allowance at the right side of the fabric on each circle. For the body, you’ll simply match the edges of the rectangular pieces and sew at the seams, leaving an opening, or you can add a zipper. 

 

Pillow construction

Finally, attach the roll pillow’s ends starting at one side. You’ll have an easier time if you fold the circle in quarters and then pin it into place at one end before sewing.  Once done, press the seams and turn the liner right side out. 

 

Stuffing

Fill the roll pillow as much as you need until you achieve the ideal structure. Some even add a pillow form inside to improve the pillow’s shape. Then, you can sew the opening securely or zip the case close. 

 

How To Use A Roll Pillow

The cylindrical shape of roll pillows makes them useful for various sleeping positions. For starters, hugging a roll pillow will help align your spine while sleeping. The act of cuddling will also encourage feel-good hormones for better quality sleep. 

Much like body pillows, one can use a roll pillow to relieve pressure and tension on different body regions. You can place it under the neck or under the back to ease body pain. And finally, elevating your legs or feet with a body pillow can help enhance blood circulation. 

Overall, the shape of a roll pillow offers comfort and support because of the elevation it provides.

 

How To Sleep Correctly

To further help you in achieving the ideal sleeping position, here are some tips for various positions. You can use a roll pillow for these instances accordingly.

 

On your back

Experts recommend sleeping on your back as an ideal position, immensely if you don’t suffer from sleep apnea conditions. This position allows your body to have a well-aligned spine, but you still need a pillow to support your head, so it’s naturally aligned with a shoulder. This is where you can place a roll pillow at the back of your neck. 

 

On your side

Some sleepers require sleeping on their side to achieve comfort, such as pregnant women or those with acid reflux. However, since this is unnatural to your spine, you need to lie on a thick pillow for your head to remain even between your shoulders. You can also place the roll pillow between your legs as additional support.

 

On your stomach

The final and least recommended sleeping position is on your stomach. While it might feel comfortable, this position deviates your head furthest from the body. What you’ll need is a flat pillow to avoid putting stress on your back. 

 

Conclusion

One of the most versatile pillows is the roll pillow. You can even learn how to make a roll pillow at home and get something more customized for your needs. Start by designing the pieces, which are the circular ends and the tube body. 

You can then add the piping on both ends and sew the body using the seam allowances. Start sewing one end first, and you can turn the liner right side out. Finally, stuff the roll pillow to your ideal form, sew the opening shut, or use a zipper. 

 

How To Use Lumbar Pillow

How To Use Lumbar Pillow. Best Overall Guide

If you want to know how to use lumbar pillow correctly, you must consider your sleeping position. Remember that lumbar pillows are essential for keeping your spine in a neutral position. However, using it will vary for every sleeping position to prevent tension and pain. 

It would help if you also considered making a lumbar pillow yourself. This way, you can modify it according to your body and needs. You can learn more about making the most of your lumbar pillow below. 

 

How To Use A Lumbar Pillow For Every Sleeping Position

A lumbar pillow is a useful addition when sleeping in every position. This way, you can ensure that your spine is neutral, and you can prevent back pain and other stress in different body regions. However, you should know how to use lumbar pillow according to the way you sleep. 

 

Back sleepers

Even though sleeping on your back is the most recommended position due to it being the closest to the natural posture, you should still place a lumbar pillow on your lower back. What this pillow does is it will fill the gap between your back and the mattress and support this region. 

Remember that the lumbar region is the place where the spine curves inward when you’re sleeping on your back. It’s one of the reasons why you might be waking up with back pain. It would be best if you also elevated your legs to help with the weight in the hips and add another pillow under your neck where there’s a space between it and the pillow or mattress. 

After placing the lumbar pillow and other additions, you should check if your ears, shoulders, and hips are aligned with each other. Using a pillow too high for the head can strain your neck, shoulder, and back. On the other hand, be sure that your lumbar pillow stays under your lower back throughout the night. 

 

Side sleepers

Another sleeping position that is supportive of the spine is on your side. Some people can’t sleep on their back, such as pregnant women or those suffering from breathing and acid issues. So how should you use a lumbar pillow if you’re a side sleeper?

Like sleeping on your back, you’ll notice no support between the area above the hip and the mattress. As a result, your spine bends downwards and cause straining and discomfort. Place a lumbar pillow in this region to fill the gap and support your back and use other pillows for the head, neck, shoulders, and legs.

How to achieve this? When sleeping on your side, you might benefit from a contour pillow for your head, neck, and shoulders. It has the curves to support these parts and relieve pressure. You can also add a pillow between the legs to help with the hips’ weight and encourage a neutral spine when sleeping on your side. 

 

Stomach sleepers

Perhaps one of the most discouraged sleeping positions is on your stomach. This is because your neck turns too far from the back, unnatural for the spine and neutral posture. However, you can still use a lumbar pillow to support healthy sleep. 

Since you flex your lower back when you sleep on your stomach, use the lumbar pillow below your abdomen to keep the spine level. It would also be best if the pillow you use is flat, similar to the one you use for your head. You can flatten a pillow, depending on the material, and use the lumbar pillow, not for the lumbar region but the pelvis area. 

 

What about combination sleepers?

Not everyone stays in one position throughout the night. If you’re guilty of sleeping in one position only to wake up in another, get the proper lumbar pillow to ensure that your lower back is well-supported. To complement your various switches, you should use a lumbar belt. 

What is a lumbar belt? Think of this as a pillow that surrounds your waist above the hip. Because it wraps around you, you can ensure that all sides of your lower back will be supported even if you change sleeping positions. 

 

Types Of Lumbar Pillows

It’s essential to experiment with pillows and sleep positions to avoid back pain. Therefore, it will be useful to know about the different types of lumbar pillows for sleep. While they may vary in materials, the most significant difference among them is their shapes. 

The most common lumbar pillows are cylindrical because you can easily slide them under the mattress gap and lower back when you sleep on your side or back. Another lumbar pillow is triangular to support the back, similar to when you use a lumbar pillow while sitting. And finally, there are lumbar belts that you can wrap above the hip, ideal for sleepers that move a lot during sleep. 

 

Conclusion

Do you frequently wake up with lower back pain? Perhaps it’s time you familiarize yourself with using lumbar pillow according to your sleeping position. For example, both back and side sleepers can fill the gap between their back and the mattress with a lumbar pillow. 

However, those who sleep on their stomach must use the lumbar pillow on the pelvis area instead. Following these guides should help keep the spine neutral and lessen the pressure on the back. It would be best that you also get the appropriate pillow for your upper and lower body. 

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