Release
Use controlled pressure and positioning to calm protective muscle tension and improve spinal mobility.
How to Fix Back Pain: Why Relief Isn’t the Same as Resolution
Most back-pain advice chases relief — a stretch, a rub, a brace that eases the symptom for an hour. Spinal Fitness targets the cause: the flattened spinal curves that make your body work harder to hold itself up. Restore the curves and the structure does the holding, so relief lasts. Here is the five-step system that does it.
Creatrix Solutions® Spinal Fitness
Patented Spinal Fitness Tools for Neck Pain, Back Pain, Posture Correction, and Athletic Performance
Restore the natural S-shaped curves of the spine, relax chronically tight muscles, strengthen in Correct Neutral Spine, and improve how your body stands, breathes, walks, runs, and performs—with Back Trac®, Neck Shaper®, patented grooved foam rollers, posture equipment, and step-by-step exercise guides.
Patented grooved rollers Neck and back support Forward-head posture Lumbar curve restoration Core stability Athletic movement
Developed from the Spinal Fitness research and Correct Neutral Spine principles of Dr. John S. Scherger, then advanced through patented tools and educational systems created by inventor and Master Spinal Fitness Specialist Eileen Durfee.
What is Spinal Fitness?
A complete system for restoring spinal curves and training the body to move from better alignment
Spinal Fitness is more than ordinary foam rolling, stretching, massage, or isolated core exercise. It is a progressive system designed to help the body regain the cervical, thoracic, and lumbar curves that create the natural S-shape of a healthy upright spine.
The method begins by reducing the chronic muscular tension that holds vertebrae in poor positions. Properly sized grooved rollers then support the neck and low back without pressing directly on the spinous processes. Once the body can settle closer to Correct Neutral Spine, targeted exercises strengthen the posture needed for standing, sitting, walking, running, jumping, lifting, and everyday life.
Restore
Encourage healthy cervical and lumbar curves with correctly sized grooved support rollers.
Strengthen
Train neck, trunk, low-back, and core muscles while maintaining Correct Neutral Spine.
Retrain Movement
Apply improved posture to breathing, shoulder movement, walking, running, jumping, and sport.
Why the S-shaped spine matters
Your spinal curves help distribute load and position the body over the pelvis
A healthy upright spine is not perfectly straight. The neck and low back curve inward, while the upper back curves outward. Together, these curves create an adaptable spring-like structure that helps distribute compressive forces and position the head and upper body over the pelvis.
When the neck straightens, the upper back rounds excessively, or the lumbar curve flattens, the body's centers of mass drift forward. The posterior neck, back, hip, and hamstring muscles must work harder simply to prevent the body from falling forward. Over time, that extra effort may contribute to fatigue, tightness, stiffness, reduced stride length, limited shoulder movement, and inefficient exercise mechanics.
Why ordinary strengthening may not be enough
Strengthening a poor posture can reinforce the same compensation
Many exercise programs strengthen muscles without first addressing the position of the spine. If the head, rib cage, and trunk remain forward of the pelvis, the body may become stronger at holding the same inefficient posture.
The Spinal Fitness approach releases and repositions first, then adds controlled resistance. This allows the nervous system and muscles to practice producing force from a more favorable alignment instead of repeatedly bracing around flattened curves and forward-shifted centers of mass.
“The head has not become heavier. The lever system has become worse.”
When the head drifts forward, the lever arm becomes longer and the muscular demand required to hold the head and trunk upright increases.
Shop by goal
Start with the area that matters most to you
Choose products and education based on your primary symptoms, posture pattern, or performance objective.
Neck Pain and Forward Head
Explore Neck Shaper®, grooved cervical rollers, and Neck Flexion education for tech neck, neck strain, and lost cervical curve.
Shop Neck SupportLow-Back Pain and Flat Lumbar Curve
Use Back Shaper Rollers, Power Cushion training, pelvic tilts, and lower-back strengthening education.
Shop Low-Back SupportMid-Back Stiffness
Mobilize the thoracic region with Back Trac® while giving the spinous processes room inside the patented groove.
Shop Back Trac®Posture Correction
Combine passive curve support with targeted strengthening and posture evaluation.
Explore Spine AlignmentTight Hamstrings
Address the possibility that hamstrings are overworking to hold a forward-shifted trunk upright.
Explore Spinal EvaluationCore Stability
Train the trunk to stabilize a restored spinal position rather than flattening the curves during exercise.
Core Stability GuideAthletic Performance
Improve posture, stride mechanics, jumping, landing, shoulder movement, and force transfer.
Athlete GuidesComplete Five-Step System
Build a coordinated release, curve-restoration, strengthening, and movement routine.
View Five-Step GuidesPatented groove design
Why Creatrix Spinal Fitness rollers are different from conventional foam rollers
Standard cylindrical rollers place their highest pressure directly along the center of the spine. Creatrix Neck Shaper, Back Shaper, and Back Trac® products use patented central grooves designed to create space for the spinous processes while the raised sides contact the muscular and transverse-process regions beside the spine.
1
Spinous Clearance
The center groove allows the prominent spinous processes to float instead of receiving concentrated direct pressure.
2
Balanced Side Contact
The supporting edges apply pressure along both sides of the spine where muscles, ligaments, and transverse-process regions can be addressed.
3
Progressive Curve Support
Multiple diameters allow the body to begin with a tolerable curve and progress as mobility and comfort improve.
4
Progressive Density
Soft, medium, and hard options make it possible to increase intensity gradually instead of forcing the spine onto a firm surface too soon.
The Five Steps to an S-shaped spine
A progressive sequence from evaluation to stronger movement
The exact exercise plan may vary, but the system follows a logical order: understand the posture, reduce restriction, restore curve, strengthen alignment, and then apply it to movement.
01
Evaluate Posture and Movement
Review neck position, shoulder movement, breathing, lumbar contour, hamstring reach, standing balance, and jumping mechanics.
02
Mobilize With Back Trac®
Roll through the back progressively to reduce stiffness and prepare the spine for more focused curve-support work.
03
Restore Neck and Low-Back Curves
Lie over properly sized Neck and Back Shaper Rollers so the body can relax into supported cervical and lumbar curvature.
04
Strengthen Correct Neutral Spine
Use Neck Flexion, pelvic tilts, Power Cushion exercises, and core training to strengthen the corrected position.
05
Retrain Functional Movement
Carry improved alignment into breathing, arm movement, walking, running, jumping, lifting, and athletic performance.
Restore and mobilize
Patented rollers for the neck, mid-back, and low back
Begin with tools designed to reduce tension, improve mobility, and passively encourage healthier spinal curvature.
Mid and Full Back
Back Trac® 6-Inch Grooved Foam Roller
A large patented back roller with a deep central groove that provides clearance for the spinous processes while the raised sides address the muscles beside the spine.
Best forThoracic and full-back mobility
ProgressionMedium or hard
Neck and Lumbar Curve
Neck & Back Shaper Foam Rollers
Short cervical rollers and longer lumbar rollers in multiple diameters and densities for progressive passive curve support.
Diameters2.75–3.75 inches
DensitiesSoft, medium, hard
Choose Your Starting Size
Neck & Back Shaper Sizing Kit
Determine which diameter and density provides appropriate support before purchasing individual rollers or complete sets.
PurposeFind a tolerable starting point
Helpful forNew and sensitive users
Strengthen and stabilize
Train the neck, lumbar curve, and core after release
These products and programs help strengthen the body while preserving healthier spinal positioning.
Forward Head and Cervical Strength
Neck Shaper® Kit
A targeted force applicator designed to distribute resistance across the face during corrective Neck Flexion, helping train the cervical flexors through a controlled nodding pattern.
MovementCorrective Neck Flexion
GoalBring the head back over the body
Lumbar Curve and Core
Power Cushion & Lower-Back Program
Supports pelvic tilts, controlled sit-ups, and posture-focused exercises designed to strengthen the low back and trunk without flattening the lumbar curve.
Best forPelvic tilts and lumbar support
Use withLower Back PDF
Trunk Control
Core Stability Exercises PDF
Learn movements that support spinal stability, posture, and performance—as well as common exercise patterns that may work against healthy spinal curves.
FormatDigital PDF
GoalStable movement without curve collapse
Digital training guides
Understand the method instead of guessing
Use detailed educational guides for neck strength, lumbar stability, core training, posture evaluation, foam rolling, athlete performance, and the Five Steps system.
Cervical Training
Neck Strengthening Exercises PDF
Begin with hand resistance or progress to the Neck Shaper® while learning the difference between controlled Neck Flexion and collapsed screen posture.
Lumbar Training
Lower Back Strengthening Exercises PDF
Build low-back and abdominal strength while maintaining the lumbar curve and improving pelvic control.
Complete Education
Spinal Fitness PDF Guide Collection
Explore six guides covering evaluation, alignment, foam rolling, the Five Steps, core stability, and performance-focused training.
Choosing roller size and density
Progress gradually instead of forcing the spine
The correct starting roller is the one that supports a gentle curve without causing sharp pain, numbness, tingling, dizziness, headache, or protective bracing.
| Choice | Typical role | Who may begin here | Progression |
|---|---|---|---|
| Soft density | Lowest-pressure introduction | Beginners, sensitive users, and people with significant stiffness | Remain until the position is comfortable and relaxing |
| Medium density | Moderate support and pressure | Users who tolerate the soft roller without guarding | Progress only when the body can relax fully |
| Hard density | Firm advanced support | Experienced users with proven tolerance | Not the recommended starting density |
| Smaller diameter | Gentler curve | Flatter curves or reduced mobility | Increase diameter gradually |
| Larger diameter | Greater curve support | Users who comfortably tolerate smaller diameters | Never jump ahead based only on height or ambition |
Athletic performance
Better alignment can improve how force travels through the body
Athletic training depends on more than muscle size. The body must organize the head, rib cage, spine, pelvis, hips, and legs so force can transfer efficiently without wasting energy on unnecessary bracing.
When the upper trunk sits over the pelvis, the stance-side hamstrings may be freer to contribute to locomotion rather than constantly holding the torso upright. This can support a longer stride, more efficient running mechanics, improved balance, and better control during jumping and landing.
Simple posture evaluation
Observe how alignment affects movement before and after the routine
These observations can help users understand the purpose of the method and track changes in comfort and movement quality. They are not medical diagnostic tests.
Neck Position
Observe whether the head sits above the torso or drifts forward, and whether the SCM angle appears diagonal or nearly vertical.
Head Turn
Notice whether the eyes initiate rotation naturally or the chin thrusts first because the neck is stiff or forward.
Shoulder Movement
Raise the arms and observe whether the head stays neutral or the body compensates by pushing the head forward.
Breathing
Look for relaxed expansion and a natural lumbar concavity rather than rigid posterior muscle bracing.
Hamstring Reach
Measure fingertip distance before and after the routine to observe changes in posterior-chain tension.
Jump in Place
A body organized over the pelvis is more likely to land near the starting point rather than drifting forward.
Spinal Fitness and Sauna Fix®
Use gentle near-infrared warmth to help the body relax before posture work
Many customers use soft Neck and Back Shaper Rollers under the Sauna Fix® near-infrared lamp. Comfortable radiant warmth may help tight muscles relax, support circulation, and make gentle positioning easier to tolerate.
Begin with a soft roller, maintain safe distance from the lamp, wear appropriate eye protection, and follow Sauna Fix® operating instructions. Heat should support relaxation—not encourage a person to force deeper pressure or remain in a painful position.
Research, invention, and product development
The people behind the Spinal Fitness method and patented tools
Research foundation
Dr. John S. Scherger
Spinal Fitness grew from Dr. Scherger's work on Correct Neutral Spine, posture, athletic mechanics, and the importance of restoring the body's lever systems before focusing only on conventional strength training.
His work included professional-football and athletic-performance applications and emphasized how spinal position affects breathing, stride, fatigue, force production, and injury risk.
Inventor-led development
Eileen Durfee
Eileen Durfee, NBS, NASM-CPT, inventor, author, and Master Spinal Fitness Specialist, developed patented products to make Spinal Fitness principles easier to apply at home and in professional wellness settings.
The Back Trac®, Neck Shaper®, Back Shaper, and related tools were created to address the limitations of conventional flat or cylindrical equipment and provide progressive support for the natural curves of the spine.
Why customers choose Creatrix Solutions
Inventor-developed products with a system behind them
Patented Designs
Specialized grooves and force applicators created specifically for spinal positioning and exercise.
Progressive Options
Multiple roller sizes and densities allow a gentler starting point and gradual advancement.
Education Included
Detailed PDFs and product demonstrations explain how the equipment fits into the complete method.
Home and Professional Use
Portable tools support personal routines, trainers, chiropractors, exercise professionals, and wellness centers.
Safety and progression
Muscular effort is expected; pain and neurological symptoms are not
Spinal Fitness should be progressive, controlled, and comfortable enough that the body can relax rather than brace.
Start Gently
Begin with a soft density, smaller diameter, shorter duration, and a limited range of motion.
Never Force the Curve
More pressure is not automatically better. The body should settle into the support without sharp discomfort.
Use Clean Form
During Neck Flexion, nod rather than thrusting the face forward. Keep the ribs down and shoulders relaxed.
Progress One Variable at a Time
Increase duration, repetitions, diameter, density, or resistance gradually—not all at once.
Respect Medical Restrictions
Seek individualized guidance after recent surgery, fracture, severe osteoporosis, instability, or significant neurological symptoms.
Stop at Warning Signs
Discontinue the exercise with pain, numbness, tingling, dizziness, visual changes, severe headache, weakness, or symptom escalation.
Important: These products and educational materials are intended for wellness, posture, mobility, and exercise support. They do not replace diagnosis or treatment by a qualified healthcare professional.
Frequently asked questions
Spinal Fitness tools and exercise FAQ
What is Spinal Fitness?
Spinal Fitness is a progressive method that evaluates posture, reduces muscular restriction, encourages restoration of the natural cervical and lumbar curves, strengthens Correct Neutral Spine, and retrains functional movement.
How is Spinal Fitness different from ordinary foam rolling?
Ordinary foam rolling is usually directed toward general soft-tissue massage. Spinal Fitness uses patented grooved rollers, progressive sizing, passive curve support, targeted strengthening, and movement retraining as parts of one coordinated system.
Why do the rollers have a center groove?
The groove creates clearance for the spinous processes while the raised sides contact the tissues and transverse-process regions beside the spine.
What is Correct Neutral Spine?
Correct Neutral Spine describes an upright position in which the head and trunk are organized over the pelvis while the natural cervical, thoracic, and lumbar curves remain present.
Should everyone start with a soft roller?
Soft density is generally the most conservative starting choice. Diameter should also be selected carefully, ideally with the sizing kit or appropriate professional guidance.
How do I choose the correct roller diameter?
Choose the smallest diameter that supports a gentle curve without pain, guarding, or neurological symptoms. Progress to larger diameters only after the current size becomes comfortable.
What is the difference between Neck Shaper and Back Shaper Rollers?
Neck Shaper Rollers are shorter and designed for cervical support. Back Shaper Rollers are longer to support the lumbar region and provide greater contact across the low back.
What is Back Trac® used for?
Back Trac® is a larger grooved roller used to mobilize the thoracic and full-back regions while reducing direct pressure on the spinous processes.
Can Back Trac® be used on the neck?
Back Trac® is primarily a back-mobility tool. The smaller Neck Shaper Rollers are designed more specifically for passive cervical curve support.
How long should I lie on the Neck and Back Shaper Rollers?
Begin with a shorter duration and build gradually. The position should allow the muscles to relax. Stop if symptoms increase or the body begins to brace.
Why release before strengthening?
Reducing protective tension and restoring a better starting position may make it easier to strengthen the neck and trunk without reinforcing the same forward-shifted posture.
What is corrective Neck Flexion?
Corrective Neck Flexion is a controlled nodding action performed against light resistance while the trunk stays stacked and the shoulders remain relaxed. It is different from collapsing forward to look at a screen.
Can Spinal Fitness help forward-head posture?
The system is designed to address the muscular tension, lost cervical curve, and weak movement patterns associated with forward-head posture. Individual results vary.
Why can poor posture make the hamstrings feel tight?
When the upper body drifts forward, the hamstrings may work continuously to help keep the trunk upright. Improving the relationship between the trunk and pelvis may reduce that demand.
Can athletes use these products?
Yes. Spinal Fitness is designed to support posture, mobility, breathing, stride, jumping, landing, core stability, and efficient force transfer.
Can older adults use Spinal Fitness tools?
Many older adults may benefit from gentle posture and mobility work, but intensity, balance, bone health, medical conditions, and ability to get on and off the floor must be considered.
Can I use the rollers under a Sauna Fix® lamp?
Yes, many customers combine soft Shaper Rollers with comfortable near-infrared warmth. Follow lamp safety instructions and never use heat to force a painful stretch.
Do I need every product to begin?
No. Many people start with Back Trac®, a properly sized soft Neck and Back Shaper pair, or the sizing kit. The complete system adds strengthening tools and educational guides as needed.
When should I seek professional help?
Seek medical evaluation for trauma, progressive weakness, loss of coordination, bowel or bladder changes, severe or unexplained pain, fever, unexplained weight loss, or persistent numbness and tingling.
Build your Spinal Fitness system one step at a time
Start with the right release and curve-support tools, then add targeted strength and movement education as your posture and tolerance improve.
Understand the why — Spinal Health Guides: Why Does My Lower Back Hurt? • Forward Head Posture • all guides →
Medical & product-use disclaimer: This information is educational and does not replace individualized medical advice. Creatrix Solutions exercise and posture 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 are pregnant or have an injury or medical condition.
Exercise With Radiant Heat
Structure work pairs naturally with warmth. The same movement that rebuilds your spine’s curves — stretching, mobility, controlled strengthening — can be done inside near infrared radiant heat, where warm tissue moves more willingly and a session doubles as recovery. Explore the Exercise Sauna for movement-sized radiant heat, hot yoga at home, mobility work in heat, and post-workout sauna recovery — heat added to movement, never replacing it.
