Back Trac 6.00" Medium Foam Roller
SKU 2034
$162.99
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Back Trac 6.00" Medium Foam Roller
Product Details
Brand: Creatrix Solutions
UPC: 850693005178
Availability: Ships M-F same day if ordered by 1 PM PST
Shipping: Calculated at Checkout
MPN: BTR600M
GTIN: 00850693005178
Spinal Fitness • Back Trac foam roller
Back Trac 6.00" Medium Foam Roller
A grooved foam roller for your back: the spine floats in a full-length channel while the muscles beside it are worked, one segment at a time. Medium is the orange, daily-comfort density — where almost everyone should start, and where many stay.
6.00″ diameter12″ longOrange = medium densityPatented spine groove
At a glance
Diameter6.00 inches
Length12 inches
DensityMedium · orange
Groove360-degree, full length
Choose your density
Is Medium the right density for you?
This roller is orange. The Back Trac is made in two densities: orange medium and maroon hard.
Medium is where almost everyone should start — and where many stay. It delivers genuine segment-by-segment work along the spine while staying comfortable enough for daily use, evening wind-downs, and sensitive backs. Choose the Hard density instead if you are an experienced roller with dense musculature — or take the bundle and own the progression.
Want both densities? The Back Trac Bundle pairs this Medium roller with the Hard density and saves $65.98 versus buying them separately.
How it works
How the Back Trac groove works
The patented Back Trac roll and yoga wheel is twelve (12) inches long and designed with a groove for the spinous to float and supporting edges for the transverse process portion of the vertebrae. While lying over the Back Trac foam roller, you move the trunk of your body and roll the Back Trac up and down the spine between the low back and shoulder blades. We recommend using the Back Trac before performing the Back-Twist exercise and lying over both properly sized Neck and Back Shaper lumbar rolls to passively encourage ideal curvature.
The Back Trac 6.00" diameter yoga roller is available in two (2) densities: Medium and Hard. To improve curvature of the spine, alignment of individual vertebrae are important. The 360 degree groove puts just the right amount of pressure on the outside edges (transverse process) of each vertebrae. Each joint gets gently stretched and it is very common to hear your back pop during the rolling exercise, as vertebrae are aligned.
The spine floats
The full-length groove gives the spinous processes a channel to ride in, so the bony ridge of the spine is not pressed on while you roll.
The muscles take the pressure
The supporting edges work the transverse processes and the muscle on either side of each vertebra, one segment at a time.
Step one of the system
Back Trac rolling is step one of the 5-step Spinal Fitness system and prepares the spine for the Back-Twist and the Neck and Back Shaper rolls.
Foam rolling your backProgressive loading
Why add weight to your Back Trac?
Medium is where weighted rolling begins. Once slow, unweighted passes on this roller feel routine, adding a light load on the chest turns the same Back Trac into a progressive spinal-control exercise.
On its own, the Back Trac is segmental mobility and decompression preparation. The central groove lets the spinous processes float while the roller supports the structures on either side, so the spine articulates over a curved fulcrum segment by segment instead of moving as one rigid block. That restores segmental motion, reduces guarding, and prepares the spine for corrective loading.
Adding weight on the chest — a weight plate, or the Force Applicators — places a controlled load on the front of the body. The roller becomes the pivot point, and the added weight increases the leverage acting around it. You are no longer relying on body weight alone to mold the spine over the Back Trac; you are progressively increasing the corrective input.
What the added weight does
- Greater segmental articulation. The weighted torso settles more firmly around the roller as you move, so each level has a greater tendency to extend around the curve. That is especially useful for a thoracic spine that has stiffened into a forward, rounded shape from sitting, driving, computer work or forward-head posture.
- More movement for the discs and spinal joints. Disc fluid dynamics, facet spacing, ligament tension and guarding all change with position and time. The repeated loading and unloading of each pass encourages disc fluid exchange.
- Time spent in a better shape. If the thoracic or lumbar curve has flattened, the load encourages the body to spend time in the opposite mechanical direction. Repeated positioning under resistance is how Spinal Fitness progressively trains the body toward more favorable spinal curves.
- Better body awareness. Each pass under load gives the nervous system repeated information about where the trunk is in space and how much muscle tension it takes to hold that position — building proprioceptive control instead of leaving alignment to passive stretching alone.
Restoring segmental motion and spinal alignment may improve the mechanical environment surrounding the spinal joints, discs and exiting nerve roots by reducing abnormal compression, shear and muscular guarding.
A plank trains the core to stop movement. Weighted Back Trac rolling trains the core to stabilize the spine while the spine is moving — allowing the segmental motion you want while preventing the motion you do not. That is a practical definition of functional core strength.
It turns the Back Trac into a core exercise
Once resistance sits on the chest, the abdominal wall cannot simply relax. The weight wants to draw the ribs and trunk farther around the roller, and the core has to regulate how far and how quickly that happens. Several systems work at once:
- Transverse abdominis increases circumferential trunk stiffness.
- Internal and external obliques resist unwanted rotation and side-bending as the body passes over the roller.
- Rectus abdominis acts as the anti-extension brake, controlling how far the rib cage opens away from the pelvis.
- Multifidus and the deep spinal stabilizers control individual vertebral segments as the spine moves over the roller.
- Diaphragm and pelvic floor take part in the trunk’s pressure and stability system.
- Glutes and hamstrings become much more involved when the pelvis is raised into a bridge while rolling.
The progression
1. Unweighted Back Trac
Mobility → reduced guarding → segmental articulation
2. Weighted Back Trac
Mobility + progressive resistance → active stabilization → proprioception → controlled spinal movement under load
3. Force Applicators
Padded chest pads clamp onto an ordinary 1″ or 2″ barbell and rotate to rest comfortably over the chest, so the load is placed more deliberately than a plate laid on the chest — applied in a controlled direction while you hold the spinal position you want. Coming soon.
See the Force ApplicatorsThe bigger benefit
People rarely get into trouble with their backs while lying perfectly still. Trouble starts when the spine has to hold its shape against gravity and outside force. Weighted Back Trac rolling progressively teaches the body to maintain a better spinal shape under increasing load — bridging the gap between passively getting the spine into a better position and training the body to control that position when force is applied. It follows the order of the Spinal Fitness system: decompression first, then corrected loading, structural rebuilding and stabilization.
Adding weight safely: Master slow, unweighted rolling first — weight is a progression, not a starting point. Begin light and add load in small steps. Keep the weight on the chest below the collarbones and steady it with both hands, and keep breathing throughout. If the ribs flare, the low back arches, or you cannot control the speed of the roll, the load is too heavy. Stop if you feel sharp pain, numbness, tingling or dizziness, and clear loaded rolling with your healthcare provider if you have an injury, osteoporosis, or a spinal condition.
Eileen’s routine
Back Trac Core Exercises
Have back pain? Start with the orange Medium Back Trac — not the maroon Hard version. Move to the Hard roller only once rolling and exercising on the Medium feels comfortable.
I use a 6-inch-diameter Back Trac under my low back during abdominal exercises. The Back Trac supports the natural lumbar curve, while its center groove allows the spinous processes to float in the channel rather than being compressed directly against the roller.
During the exercises, my arms can be extended out even with my shoulders, overhead, or overhead while holding weights as a counterbalance.
1
Set Up the Back Trac
Lie on your back and position the orange Medium Back Trac crosswise underneath the natural curve of your low back.
Center your spine over the groove so the spinous processes remain suspended within the channel instead of pressing directly into the surface.
Your pelvis and upper back remain supported while the Back Trac maintains the lumbar curve.
Before starting:
- Gently brace the abdominal wall.
- Keep the pelvis stable.
- Keep the lower ribs controlled rather than allowing them to flare upward.
- Maintain normal breathing.
- Position the arms according to the desired difficulty.
Arm-position options:
- Arms extended sideways at shoulder height provide the greatest stability.
- Arms extended overhead create a longer lever and additional counterbalance.
- Light weights held overhead can provide even more counterbalance against the weight of the legs.
The weights should help balance the movement rather than pull the rib cage into excessive extension.
2
Flutter Kicks
Start with both legs extended upward.
Gradually lower the legs until you reach the lowest position where you can maintain abdominal control and keep the pelvis stable over the Back Trac.
Alternate the legs up and down using small fluttering movements initiated from the hips.
Technique
- Keep the legs long.
- Keep the knees slightly relaxed rather than rigidly locked.
- Use relatively small kicks.
- Keep the pelvis quiet.
- Maintain abdominal tension.
- Keep breathing throughout the movement.
If the low back begins doing most of the work, raise the legs slightly higher.
If using weights overhead, keep the arms stationary while the legs perform the flutter kicks.
Starting range: approximately 15–30 seconds
3
Straight-Leg Raises
Begin with both legs together and pointing toward the ceiling.
Brace the abdominal wall.
Slowly lower both legs toward the floor while maintaining control of the pelvis and rib cage.
Stop lowering before:
- the pelvis begins rocking,
- the ribs flare upward,
- abdominal control is lost, or
- you feel uncomfortable spinal pressure.
Slowly raise the legs back toward the ceiling.
Avoid swinging or using momentum.
Progressions
If needed, progress through:
- One-leg lowering
- Alternating leg lowering
- Bent-knee double-leg lowering
- Straight-leg double-leg lowering
The overhead weights may remain stationary and serve as a counterbalance to the legs.
Starting range: approximately 6–12 slow repetitions
4
Frog Pumps
Bring the soles of the feet together and allow the knees to open outward.
Bring the heels relatively close toward the hips.
Brace the abdomen first.
Squeeze the glutes and gently lift the pelvis.
Pause briefly at the top and then lower under control.
The movement should come primarily from the glutes rather than aggressively arching through the low back.
Because the Back Trac already supports the lumbar curve, the hip lift does not need to be large.
Think: Glutes lift the pelvis — the low back stays supported.
Starting range: approximately 10–20 controlled repetitions
5
Dead Bug
Position the hips and knees at approximately 90 degrees, with the lower legs parallel to the floor.
Brace the abdomen and establish a stable pelvis over the Back Trac before moving the arms or legs.
Beginning Version
Keep the arms extended overhead or out beside the shoulders. Slowly lower one heel toward the floor. Return to the starting position. Alternate sides.
Intermediate Version
Extend one entire leg outward at a time while keeping the opposite leg in the 90-degree position. Return and alternate.
Traditional Dead Bug Version
Hold the arms vertically above the shoulders, with or without light weights. Slowly extend the opposite arm and leg away from one another. Return to center and repeat on the other side. Exhale as the arm and leg extend.
The movement stops when the pelvis or rib cage begins moving excessively.
Starting range: approximately 6–10 controlled repetitions per side
6
Using the Different Arm Positions
The position of the arms changes both stability and leverage.
Arms Out at Shoulder Height
This provides the greatest side-to-side stability and is useful when learning a movement or performing more difficult leg exercises.
Arms Overhead
Moving the arms overhead lengthens the body and provides a counterbalance to the weight of the legs.
Weights Overhead
Holding light weights overhead increases the counterbalancing effect.
Keep the shoulders comfortable and maintain control of the lower ribs.
The goal is not to force the hands or weights to the floor. If reaching the floor causes the ribs to flare excessively, simply keep the arms slightly elevated.
7
Suggested Exercise Sequence
A good sequence is:
- Dead bug
- Straight-leg raises
- Flutter kicks
- Frog pumps
Perform approximately 2–3 rounds depending upon conditioning.
Controlled repetitions are more valuable than continuing until technique breaks down.
As the abdominal muscles fatigue, the hip flexors can begin contributing more strongly, so stop the set while good pelvic and abdominal control can still be maintained.
8
Three Technique Checks for Every Exercise
Throughout both the abdominal exercises and spinal articulation work, watch for three things:
1. Stable pelvis
The pelvis should not be rocking uncontrollably during the leg exercises.
2. Controlled rib cage
Avoid allowing the lower ribs to suddenly flare upward as the arms or legs move away from the body.
3. Comfortable spinal sensation
You may feel muscular effort, stretching, pressure alongside the spine, and joint movement.
Stop or modify the movement if you experience: sharp pain, sudden pinching, electrical sensations, numbness, tingling, or symptoms traveling into an arm or leg.
How I Use the Two Back Tracs
Orange Medium Back Trac
Used underneath the low back as a stable support while performing flutter kicks, leg raises, frog pumps and dead bugs. Its shape maintains the lumbar curve while the center groove allows the spinous processes to remain suspended.
Maroon Hard Back Trac
Used for more progressive spinal rolling and articulation. The groove keeps direct pressure off the spinous processes while the raised sides contact the tissues and structures alongside the spine.
Hard roller: rolling routineThis combination lets me use the Medium Back Trac for supported core exercise and the Hard Back Trac for progressively greater spinal articulation.
The Back Trac Bundle page carries the full routine for both rollers.
From the inventor
My experience
I use the orange Medium Back Trac under my low back, holding weights in my hands as counterbalances, while I do flutter kicks, leg lifts, frog pumps and the dead bug. The Back Trac protects the low back curve, which is critical — I never do those exercises without it.
For rolling, I typically use the maroon Hard roller from my low back up to my neck, and then add weight on my chest for even more joint articulation.
Specs and safe use
How to use it — and use it safely
How to roll
- Lie over the Back Trac with the groove tracking your spine.
- Move the trunk of your body to roll it up and down the spine between the low back and shoulder blades.
- Roll slowly, segment by segment — never fast, never on the bone.
- Let each level release before moving on. Audible pops are common; never force them.
- Follow with the Back-Twist and properly sized Neck and Back Shaper rolls — the Sizing Kit finds your sizes.
Full technique, positions, and progressions are in the video guide: How to Back Trac.
Specifications
| Diameter | 6.00 inches |
|---|---|
| Length | 12 inches |
| Density | Medium |
| Colour | Orange (medium) |
| Groove | 360-degree, full-length spine groove |
| Surface | Self-skinning foam |
| In the box | One Back Trac 6.00″ Medium Foam Roller |
Use it safely: Begin with short sessions and let comfort, not ambition, set your pace. Stop if you feel sharp pain, numbness, or tingling, and clear rolling with your healthcare provider if you have an injury, osteoporosis, or a spinal condition.
About self-skinning foam: Each roller is molded with a durable self-skinning surface. Slight color variation, faint lines, small surface imperfections, and tiny bubbles are natural characteristics of the self-skinning foam manufacturing process — they are cosmetic, unique to each roller, and do not affect performance or durability.
Sales policy: Foam rollers are sold as-is and are non-returnable for hygiene reasons.
What Customers Say
“I've used many different foam rollers in my life, but the Back Trac is definitely far superior to anything I've ever tried! Other foam rollers would actually give me a migraine after rolling on them. I think they were causing too much stress on my spine. So even though I thought I was doing something good by rolling my back on it, it was actually aggravating my fibromyalgia... and my nerves were being stressed... causing me to end up with a migraine. But with the Back Trac, I DO NOT HAVE PAIN OR MIGRAINES! It is so comfortable on my back. I can feel my spine going into place and when I stand up I actually feel taller! It is tremendous for my back pain. I've had my husband and dad use it, and they love it. I even showed it to a few neighbors and they couldn't believe how good it felt on their backs. I highly recommend the orange version for anyone that has back pain!”
— G, 2022
Reviews collected from verified customers via our previous review platform. Individual experiences vary.
FAQ
Frequently asked questions
Medium or Hard — how do I choose?
Medium for beginners, sensitive backs, and daily comfort work; Hard for experienced rollers and dense muscle. If in doubt, start Medium — or the bundle covers both for $65.98 less than separate purchases.
Why does my back pop while rolling?
As each segment stretches gently over the groove, joints commonly release audibly — the same phenomenon as knuckle popping. Roll slowly and let it happen; never force it.
How often should I use it?
Daily short sessions beat occasional long ones. A few slow minutes between the low back and shoulder blades, ideally paired with the lumbar and neck rolls, is the pattern the 5-step system is built on.
Do I need to add weight to benefit from the Back Trac?
No. Unweighted rolling restores segmental motion and reduces guarding on its own. Adding weight on the chest is the next progression once unweighted rolling feels routine — it adds progressive resistance and turns the roller into a core-stabilization exercise.
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Medical disclaimer: Creatrix Solutions exercise products are not intended to diagnose, treat, cure, or prevent any disease or medical condition. Consult a qualified healthcare provider before beginning a new exercise routine, especially if you have an injury or medical condition.
