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Foam roller sizes and densities lineup

Foam rollers for neck, low back & full back

Benefits & types of foam rollers for neck and back

These patented foam rollers are designed to promote proper spinal curvature, reduce tension, tightness, and pain, and support the neck, low back, mid-back, upper back, shoulders, and full back. The groove supports the transverse processes while letting the spinous float, creating a more comfortable fit than rollers that press directly into the center of the spine.

Deep groove design 5 diameters 3 densities Neck Shaper • Back Shaper • Back Trac

Find your fit with the sizing kit → Browse PDF guides →

Use them while lying down, sitting in a chair, during rolling work, after training, before bed, or as brace support during weight lifting.

Why shape matters

Support the curve with less strain

The spine is a mechanical device meant to function in gravity with the least muscle expenditure and joint strain. The S-shape in the human spine provides a major mechanical advantage, while loss of curvature can contribute to tight muscles, pinched nerves, limited motion, and ongoing back or neck pain.

These rolls are designed to help relax tight muscles and guide the vertebrae more comfortably into better alignment.

How it works

Choose your roller path before you choose your position.

Start with the density level or bundle that matches your current stage, then use the Simple positions section below to see how each roller is used.

Start with soft density rollers +

Best for beginners and sensitive spines. Soft density rollers are the entry point for customers who are new to the system, recovering from injury, or dealing with back pain or spine issues.

Feel: the most forgiving and comfortable density.
Recommended for: early-stage support, recovery, and getting used to the groove design.
Next step: once alignment and comfort improve, move up to medium density.

Shop soft rollers →

Soft density rollers are the usual starting point for new users and more sensitive neck and back support.

Move up to medium density rollers +

Best for the next stage of alignment work. Medium density rollers are for customers who want a firmer touch after building tolerance with the soft rollers.

Feel: more supportive and stabilizing than soft density.
Recommended for: customers progressing after a few weeks or months on soft rollers.
Goal: increase both support and stability as posture improves.

Shop medium rollers →

Medium density rollers add firmer support once soft rollers no longer feel like enough.

Progress to firm density rollers +

Best for advanced support and stabilization. Firm density rollers are intended for athletes and customers who have already achieved better spinal alignment and want the strongest stabilizing effect.

Feel: the firmest and most supportive option.
Recommended for: advanced users after soft and medium progression.
Goal: fine-tune alignment and maintain stronger support under body weight.

Shop firm rollers →

Firm density rollers are designed for users ready for the strongest support and stabilization.

Choose a full set for ongoing progression +

Best for customers who want the whole progression path. Full sets are built for people who want multiple diameters and densities on hand so they can adjust as their posture, recovery needs, and training demands change.

Best for: long-term progression, households with multiple users, and athletic recovery routines.
Why it helps: spinal curvature work often requires changing both diameter and density over time.
Included concept: complete sets cover the neck and low back system, with Back Trac options also available in the overall lineup.

View full sets →

Simple positions

Simple positions for support, relief, and posture work.

The rollers are actually used in daily routines. Each dropdown starts with the position or goal first, then shows the product that best fits that use.

Lie down for neck support and relaxation +

Best product: Neck Shaper. Use it while lying on your back so the roll sits under the natural curve of the neck. This position is meant for passive support while tight neck muscles relax and the cervical curve is gently encouraged.

Use it for: neck tension, forward-head posture support, and end-of-day recovery.
How it feels: a resting position, not an aggressive rolling movement.
When to use it: during quiet recovery time, after activity, or before bed.

View Neck Shaper →

The Neck Shaper is used in a lying position to support the cervical curve and help the neck relax.

Sit taller with low-back support +

Best product: Back Shaper. Place it behind the low back while sitting, or use it while lying down when you want focused support for the lumbar curve. This is the simplest option for low-back posture work without needing a rolling motion.

Use it for: seated lumbar support, low-back relief, and posture reminders during the day.
How it feels: supportive and steady, especially in a chair.
When to use it: while working, reading, resting, or during recovery sessions.

View Back Shaper →

The Back Shaper supports the low back in seated posture work or while resting in a lying position.

Roll the mid-back and full back for relief +

Best product: Back Trac. This position is for active rolling, not passive resting. Place the roller on the floor and roll from the low back toward the shoulder blades so the groove can help protect the centerline of the spine while the outer edges contact the surrounding structures.

Use it for: mid-back stiffness, full-back relief, and spinal mobility work.
How it feels: more active than the Neck Shaper or Back Shaper positions.
When to use it: in a spinal fitness routine, before other support work, or when the back feels tight from training or repetitive posture.

View Back Trac →

Back Trac is the active rolling option for the mid-back and full back.

Check your fit before moving up in size +

Best product: Sizing Kit. Start here if you are unsure which size or density to choose. The kit is used as a testing step so you can compare fit against your current neck and low-back curves before buying full-size rollers.

Use it for: selecting the right starting point and comparing size and density options.
How it feels: like a fitting tool rather than a full treatment session.
When to use it: before your first order, when choosing for more than one person, or when deciding when to progress.

View Sizing Kit →

The Sizing Kit helps compare sizes and densities before choosing full-size rollers.

Choose by density

Soft, medium, or firm?

All rollers are made from the same high-quality foam. The main difference is how much support and stabilizing effect you want right now.

Soft

The light blue rolls are the softest density and are ideal for anyone new to the products, as well as individuals with injury, back pain, or spine issues.

Explore soft rollers →

Medium

The orange rolls provide greater support and stabilizing effect to refine the vertebrae's alignment further once soft rolls feel too gentle.

Explore medium rollers →

Firm

The maroon rolls are for athletes and customers who have achieved better alignment and want the strongest support and stabilization effect.

Explore firm rollers →

Sizing made simple

Five diameters in three densities

Neck Shaper rolls are 7 inches long and Back Shaper rolls are 12 inches long. Both are available in five diameters: 2.75, 3.00, 3.25, 3.50, and 3.75 inches.

Use the sizing kit to find the size that comfortably fills and supports your current curve, then choose one size larger to work gradually toward improved curvature.

Spinal fitness sequence

A simple routine to use with the rolls

The rolls may be used once or several times a day, usually after a game, after a workout, before sleeping, or as part of a regular spinal fitness program. In the beginning, start with shorter sessions and build gradually.

25 spinal twists
15–20 minutes lying on the neck and low back foam rollers
10–20 rolls of your full back on the Back Trac
Six neck flexions with the Neck Shaper, 3–6 times per day
Optional: 5–10 sit-ups over the Power Cushion
Optional: 5–10 pelvic tilts on the Power Cushion

View PDF guides →

Shop by need

Choose the option that fits your goals

Neck Shaper rolls

For cervical support, posture work, and reversing the effects of gravity any time you have been hunched over.

Shop neck rolls →

Back Shaper rolls

For low back support while lying down, sitting in a chair, or building a daily lumbar routine.

Shop low back rolls →

Back Trac

For mid-back and full-back rolling with a patented groove that supports the transverse processes while the spinous floats.

Explore Back Trac →

Sizing kit

Includes small rollers in all five sizes and all three densities so you can compare fit before ordering full-size rolls.

Get sizing help →

Full sets

Progress through multiple diameters and densities with complete sets for the neck and low back.

View full sets →

PDF guides

Browse the exercise and support guides that go with the rolls and the broader spinal fitness routine.

Browse guides →

Comfortable

Squishy surface allows the vertebrae joints to stretch, relax, and rebalance more comfortably.

Deep groove

Guides the bones, opens nerve canals, and protects the centerline of the spine.

High quality

Acts like a spinal brace that molds and reshapes the spine while maintaining its shape under body weight.

Not sure which size to start with?

Use the sizing kit to compare five diameters and three densities before selecting your full-size neck and back rolls.

Start with the sizing kit →