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”Foam Roll Your Back for Back Sample 2
Back Trac • Spinal Fitness Roller
How to Foam Roll Your Back for Back Pain Relief at Home
The Back Trac is a grooved foam roller created for mid-back and full-back relief. As you roll, many people feel and hear gentle pops as spinal joints open, muscles relax, and the spine settles into a healthier alignment—like giving your back a massage you can do anywhere.
Mid-back & full-back pain relief Patented deep groove design At-home spinal fitness tool
Built from spinal fitness research by Dr. John S. Scherger, the Back Trac was engineered to stretch intervertebral joints, open the meninges, and ease pinched nerves while protecting your spine.
Why do you need the Back Trac?
Undo years of stress on your spine.
Over time, small traumas, hard training, and repetitive postures change the way vertebrae stack. The body adapts with “work-around” positions that may feel normal, but those adaptations often reduce range of motion, sap endurance, and increase back pain.
When the joints and discs are not moving well, the spine can no longer share load efficiently. The result can be irritated nerves, sore muscles, and joints that wear down faster than they should.
The Back Trac was developed as a home tool to gently nudge those segments toward better global alignment. Used for a few passes in the morning and evening, it helps you maintain spinal health between appointments and training sessions.
Why it works
Designed to open 364 spinal joints safely.
Each vertebra has multiple joint surfaces that connect to surrounding bones, discs, ribs, and the skull. When you lie over the Back Trac and roll the trunk, your body weight presses those joints in a way that gently stretches them and opens space around the nerves.
People often notice a series of comfortable “pops” as motion returns segment by segment. When you stand up afterward, it’s common to feel taller, straighter, and lighter through the mid-back.
The combination of correct foam density and groove geometry is what makes the Back Trac different from flat rollers or rigid plastic devices that push directly into the spine and can feel sharp or painful.
Size & how to use
Compact enough to travel, strong enough to support your body.
The Back Trac is a six-inch-diameter, twelve-inch-long foam roll. It’s big enough to support the trunk as you roll from the low back to the shoulder blades, yet small enough to carry in one hand or pack for trips.
When you lie over the roller, the 360-degree groove runs the full length of the device. This geometry lets the bony centerline of your spine rest in the groove while the outside edges make contact where it’s needed—around the transverse processes.
For best results, the original guide recommends using the Back Trac before performing the Back-Twist exercise and before resting over properly sized Neck and Back Shaper rolls. This sequence helps encourage ideal spinal curvature.
Spinal fitness principles built in.
Back Trac was developed using the same mathematical approach Dr. Scherger used to explain how posture and curvature influence strength, endurance, and joint health. Instead of guessing, the roller geometry reflects those equations.
The goal is to stretch intervertebral joints, open up protective tissues, and reduce pinched nerves so the spine can move toward a healthier global alignment.
Because the spinous processes are protected in the groove, the roller can provide deep relief without the sharp pressure or discomfort common to many generic foam rollers.
Featured videos
See and hear how the Back Trac realigns your spine.
The videos linked from this page walk through using the roller for mid-back and full-back pain relief and explain why users often hear a satisfying “pop” as vertebrae realign.
Why It Rolls Away Back Pain
Inventor Eileen Durfee explains how the patented groove lets the spine float without pain while still applying enough pressure to coax vertebrae into better alignment.
Watch “Realign Your Spine”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 a deep groove that supports most users comfortably while encouraging spinal joints to open and realign.
$162.99 SKU 2034
Hard density
Back Trac 6.00" Hard Foam Roller
A firmer version of the Back Trac, recommended once alignment has improved or when you want a stronger training effect for spinal fitness and performance.
$172.99 SKU 2035
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