How to Foam Roll Your Back for Back Pain Relief At Home

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Back Trac spinal fitness foam roller in medium and hard densities

Back Trac • Spinal Fitness Roller

Back Trac Grooved Foam Roller for Back Pain, Posture & Supported Core Training

The patented Back Trac is a six-inch grooved spinal fitness roller designed for mid-back relief, full-back mobility, posture support, and safer core training. Its central groove gives the spinous processes room to float while the raised self-skinning foam shoulders support the transverse-process region. Use it for active rolling or arch the pelvis over the roller to support the lumbar curve during dead bugs, frog pumps, toe taps, and leg raises.

Mid-back & full-back pain relief Patented deep groove design Supported core exercise platform

See why the Back Trac is different → Watch how it works

Built from spinal fitness research by Dr. John S. Scherger, the Back Trac was engineered to provide segmental spinal support, improve mobility, and reduce the concentrated pressure created by flat or rigid rollers.

Why do you need the Back Trac?

Posture Changes the Way Fascia, Muscles, Tendons & Ligaments Carry Load

The spine does not function alone. Fascia links the trunk, shoulders, pelvis, and limbs into continuous tension pathways. Tendons transfer muscle force to bone, ligaments guide and limit joint motion, and deep postural muscles stabilize the vertebrae before larger muscles create movement.

When spinal curves flatten or the trunk shifts forward, these tissues adapt. Some muscles remain chronically shortened and overactive while others become lengthened, inhibited, or poorly recruited. Fascia can stiffen around the repeated posture, tendons may carry force from a less efficient angle, and ligaments may be exposed to repeated strain.

The result is often a muscle-imbalance pattern rather than one isolated tight muscle. The body may use the erector spinae, hip flexors, hamstrings, upper trapezius, or neck extensors to hold a posture that should be supported by better spinal alignment and balanced stabilizer recruitment.

Back Trac provides a shaped posterior surface that helps the body explore extension, rotation, and segmental mobility without pressing directly into the bony centerline.

Why the patented shape matters

Let the Spinous Processes Float While the Sides Support the Spine

A conventional cylindrical roller applies pressure across the entire back. That can concentrate force on the spinous processes and cause the body to guard. The Back Trac groove creates centerline clearance while the raised shoulders contact the transverse-process region and surrounding soft tissues.

This design distributes pressure more broadly through the muscles, fascia, and connective tissues beside the spine. It also gives the user a physical reference for the position of the rib cage, thoracic spine, lumbar curve, and pelvis.

The goal is not to force vertebrae into place. The goal is to reduce protective tension, improve segmental movement, and give the body a better position from which balanced muscles can work.

Premium self-skinning foam

Controlled Compression Instead of a Rigid Plastic Surface

Back Trac is made from premium self-skinning foam, which costs more to manufacture than basic cut foam or hard plastic rollers. During production, the durable outer skin and compressible inner foam form together, creating a resilient surface that gives under body weight and then returns toward its original shape.

That controlled compression allows the raised sides to conform around the trunk while the groove preserves centerline clearance. The foam is supportive enough for rolling and exercise, yet forgiving enough to reduce the sharp pressure and guarding that often occur on a rigid cylinder.

The medium orange Back Trac provides more compression and is the usual starting choice. The hard maroon Back Trac provides stronger feedback for experienced users who have already adapted to medium density.

Posterior shear & spinal curvature

Why Unsupported Abdominal Exercises Can Flatten the Low Back

Many abdominal exercises are performed with the pelvis tucked and the low back pressed flat into the floor. This position may feel stable, but repeated flattening can reduce the lumbar curve and encourage the trunk to move as one rigid block.

When the legs move away from the body without adequate posterior support, the weight of the legs increases the lever arm acting on the pelvis and lumbar spine. The hip flexors and abdominal wall may pull against a flattened lumbar position, increasing posterior shear and flexion stress across the lumbar segments.

Arching the pelvis over the Back Trac supports the lumbar curve from behind. This changes the exercise from an unsupported spinal-flexion strategy into a supported hip-and-core movement. The roller helps maintain the S-shaped curve while the abdominal muscles control the ribs and pelvis.

The intent is to reduce unnecessary posterior shear, not to force a large backbend. Choose the position where the roller supports the curve comfortably and the abdominal wall can remain active without pain or excessive rib flare.

Back Trac as an exercise support

Replace Unsupported Floor Abdominal Work With Supported Core Training

The Back Trac can be positioned under the pelvis and low-back curve so the spine remains supported while the hips and legs move. This setup is especially useful for people who lose lumbar curvature during dead bugs, toe taps, leg raises, or other floor-based abdominal exercises.

Instead of pressing the low back flat into the floor, allow the pelvis to arch gently over the roller. Keep the rib cage controlled, breathe steadily, and move only through the range where the lumbar curve remains supported.

This approach shifts the goal from “flatten the back” to “stabilize the trunk around a supported curve.” It can help reduce compensation by the hip flexors, hamstrings, and lumbar extensors while improving coordination between the diaphragm, abdominal wall, pelvic floor, and deep spinal stabilizers.

Supported core exercises

Four Ways to Use Back Trac Instead of Unsupported Abdominal Exercises

Supported Dead Bugs

Setup: Arch the pelvis and lumbar curve over the Back Trac. Bring hips and knees to approximately 90 degrees.

Movement: Lower one heel or extend one leg only as far as you can maintain rib control and steady support against the roller.

Biomechanical goal: Train the abdominal wall to control the pelvis without flattening the lumbar curve or increasing posterior shear.

Supported Toe Taps

Setup: Keep the pelvis supported over the groove with the hips and knees flexed.

Movement: Lower one foot toward the floor, return, and alternate sides.

Biomechanical goal: Improve lumbopelvic control as the leg lever changes while preserving posterior support.

Supported Leg Raises

Setup: Position the Back Trac under the pelvis and lower lumbar curve. Start with bent knees if straight legs create too much leverage.

Movement: Raise and lower the legs through the range where the pelvis remains stable and the lumbar curve stays supported.

Biomechanical goal: Reduce the tendency of the hip flexors to pull the lumbar spine into a flattened, shearing position.

Supported Frog Pumps

Setup: Place the soles of the feet together with the knees open and the pelvis arched over the Back Trac.

Movement: Lift and lower the pelvis with controlled glute contraction while maintaining support through the lumbar curve.

Biomechanical goal: Train hip extension and glute recruitment without forcing the low back flat or overusing the lumbar extensors.

Begin with a small range of motion. Stop if you experience sharp pain, numbness, weakness, dizziness, or radiating symptoms.

See how to position, roll, and train with the Back Trac.

The videos linked from this page demonstrate positioning, rolling technique, and the purpose of the patented groove. Comfortable joint sounds may occur, but the goal is improved movement and reduced tension—not forcing the spine to pop.

How to Use the Back Trac

Learn how to position yourself on the roller, how far to roll, and how the deep groove helps your mid-back, upper back, and full back feel looser after just a few minutes.

Watch “How to Use It”

Why It Rolls Away Back Pain

Biohacker Todd Shipman explains how the patented groove allows the spine to float without pain while still applying enough pressure to coax the vertebrae into better alignment.

Watch “Realign Your Spine”

Frequently asked questions

Back Trac Biomechanics & Exercise FAQ

Why is the groove important?

The groove creates clearance for the spinous processes while the raised sides support the structures beside the spine, reducing concentrated pressure on the bony centerline.

Why use self-skinning foam?

Self-skinning foam combines a durable outer surface with controlled compression, allowing the roller to support the body without feeling like a rigid plastic pipe.

How does Back Trac affect fascia?

Sustained pressure and movement can improve sensory input, reduce protective tension, and help fascia and muscle layers move more freely relative to one another.

Why support the pelvis during abdominal exercise?

Posterior support helps preserve the lumbar curve and reduces the need to flatten the low back while the legs create leverage against the pelvis.

Can Back Trac replace every abdominal exercise?

No. It is a support option for exercises where the user loses lumbar curvature or experiences discomfort during unsupported floor work.

Which density should I choose?

Medium orange is the usual starting choice. Hard maroon is for experienced users who already tolerate medium density and want stronger feedback.

Choose your Back Trac roller

Back Trac is offered in two densities. Medium (orange) is typically recommended for beginners, sensitive backs, and injury recovery. Hard (maroon) is for advanced users and athletes who want more intense spinal fitness work.

Medium density

Back Trac 6.00" Medium Foam Roller

A six-inch-diameter, twelve-inch-long roller with more forgiving self-skinning foam for rolling, posture support, and supported core exercises.

$162.99 SKU 2034

View Medium Back Trac

Hard density

Back Trac 6.00" Hard Foam Roller

A firmer self-skinning foam version for experienced users who want stronger positional feedback during spinal fitness and supported exercise.

$172.99 SKU 2035

View Hard Back Trac

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Back Trac Spinal Fitness Rollers, Medium and Hard Densities

Back Trac Spinal Fitness Medium Density Foam Roller

Back Trac Bundle - Medium and Hard Foam Rollers

SKU 2143

was ~~$335.98~~

Save $65.98

$270.00

Back Trac 6.00" Medium Foam Roller

SKU 2034

$162.99

Back Trac Spinal Fitness Roller, 6 inch diameter by 12 inches long, Hard Density

Back Trac 6.00" Hard Foam Roller

SKU 2035

$172.99