Arms overhead, then the bridge: the book's two ways to carry the roll up the thoracic spine, and the line it draws at the neck
The basic Back Trac pass starts under the mid-back and runs from the low back up toward the shoulder blades. Chapter 12 of Spinal Fitness then describes rolling higher, toward the shoulder blades and the upper thoracic region, with two weight-transfer options and one caution that never moves. This is that progression, as the book gives it.
The book puts Back Trac rolling first in the system because a guarded, stiff spine cannot absorb the corrective input of the Sit-Up or Pelvic Tilt as intended; Step 1 teaches the spine to move again, segment by segment, so posture changes can hold. What makes the roller different from an ordinary cylinder is its full-length groove: the vertebral column centerline is protected while the two lobes contact the muscle either side, so the spinous processes float between them.
The basic pass, in the book's order: position the Back Trac under the mid-back, around the lower shoulder blade region, with the spine centered in the groove; support the head and neck comfortably, hands behind the head or arms crossed, without cranking the neck into extension; use the feet to roll a short distance in slow, controlled passes, starting with a few inches and building as tolerated; roll only within a comfortable range, from the low back up toward the shoulder blades; and pause briefly at areas that feel restricted and breathe, letting tissue soften before moving on. Three cues sit over all of it: keep the spine centered in the groove so the midline floats and the edges contact supportive bony landmarks; use your legs to control movement, because your legs are the speed governor; and keep breathing, exhaling slowly to downshift guarding and let segments open.
That first session is covered on its own in our first-session guide to the Back Trac. What follows is the part the book adds for the upper back.
As the roller climbs toward the upper thoracic region, the book notes that you may need additional weight transfer, and it gives two answers in order of difficulty.
Arms stretched overhead. The book's words are that this is often sufficient.
The bridge. The advanced option is to bridge up the pelvis as you approach the neck, to shift weight through the body and keep the roller from spinning out. The book pairs the bridge with its own caution, below.
| Where the roll is | What the book says to do | Caution |
|---|---|---|
| Mid-back, lower shoulder blade region | Basic protocol: short slow passes, legs governing speed, pause and breathe | Roll only within a comfortable range |
| Approaching the upper thoracic region | Arms stretched overhead for weight transfer; often sufficient | Avoid rolling aggressively into the neck |
| Approaching the neck | Advanced option: bridge the pelvis to shift weight and stop the roller spinning out | If bridging causes neck strain, dizziness, headache onset, breath-holding or symptom increase, stop and regress |
Two sentences in the chapter carry the whole safety posture for the upper back. The default remains: do not roll aggressively into the neck. And if bridging causes neck strain, dizziness, headache onset, breath-holding or symptom increase, stop and regress.
The chapter also anticipates a neck that is not ready. Many people do not yet have the cervical strength to comfortably hold the head during early sessions; if the neck is working harder than the mid-back, the book's instruction is to start with a soft neck collar for support. In initial coached sessions the trainer may lightly support the head and cue chin-and-chest alignment so the client does not revert to a head-leading pattern. Above all of it sits the chapter's opening caution: stop immediately and seek medical evaluation for progressive weakness, changes in bowel or bladder control, saddle numbness or severe radiating symptoms, and do not begin without clinician clearance with a known spinal fracture, advanced osteoporosis, unstable spondylolisthesis, active infection or recent surgery.
The book's dose does not change because the roll is higher. Begin with 30 to 60 seconds of easy passes, or 6 to 10 slow passes, once per day; as the spine tolerates the work, progress to morning and evening use for a few minutes per session. Density follows the same rule: start with the medium-density roller and progress to hard density only after comfort and control improve. Across the Creatrix roller line the color code is the same, and the Back Trac comes in medium and hard only: orange is medium, maroon is hard.
One modification is written into the chapter. If you have scoliosis, begin with the medium-density Back Trac and, instead of rolling perfectly straight, follow your spine: roll along the scoliosis curve with slow, controlled passes while keeping the midline centered in the groove.
The book's chapter summary is the rule to keep: start easy; the goal is smoother motion and easier breathing, not maximum pressure. Wear close-fitting clothing that will not bunch against the roller, tie long hair back, and if you have an injury or a medical condition, check with a qualified healthcare provider before starting.
The Back Trac comes in two densities. Start on the orange medium; move to the maroon hard only after comfort and control improve, as the book says.
Practitioner Eileen Durfee, NBS (Nutritional Balancing Science), NASM-CPT — wellness educator, inventor, author, and a Nationally Certified Spinal Fitness Specialist.
In the book I demonstrate the Back Trac position with a spinal model, showing how the dual-lobe roller creates segmental articulation: each lobe contacts the paravertebral musculature, allowing the spinous processes to float between them.
The chapter summary, in my words: Back Trac rolling restores segmental motion and reduces guarding, making all other steps more effective; the groove design is critical, spinous processes float while transverse processes are supported; and start easy, because the goal is smoother motion and easier breathing, not maximum pressure. Our Facebook group is free to join if you want to ask questions.
The book's default is not to roll aggressively into the neck. It describes approaching the upper thoracic region with arms overhead or, as an advanced option, a pelvic bridge, and it pairs that with the instruction to stop and regress at any neck strain, dizziness, headache onset, breath-holding or increase in symptoms.
The book says that as you approach the upper thoracic region you may need additional weight transfer. Arms stretched overhead is often sufficient; the advanced option is to bridge the pelvis to shift weight through the body and keep the roller from spinning out.
No. The book says to start with the medium-density roller and progress to hard density only after comfort and control improve. On the Creatrix color code, orange is medium and maroon is hard.
The book says many people do not yet have the cervical strength for it in early sessions. If the neck is working harder than the mid-back, start with a soft neck collar for support, and in coached sessions the trainer may lightly support the head.
Published September 2026 • Updated September 13, 2026
By Eileen Durfee, Nationally Certified Spinal Fitness Specialist, NASM-CPT, and inventor of the Back Trac.
More from Eileen Durfee
Eileen's free guide, Is Your Posture Aging You?, on EileenDurfee.com
This article is for educational purposes only. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Nuco Enterprise Solutions LLC.
