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Foam rollers for neck, low back & full back
Benefits & types of foam rollers for neck and back
Support a healthier spinal curve, ease tight muscles, and choose the right size and density for your neck, low back, or full-back routine. The deep center groove is designed to reduce direct pressure on the spine while helping the neck and back rest more comfortably.
Neck support Low back support Sizing kit Soft • Medium • Firm
Available in multiple sizes and densities for the neck, low back, and full back.
Why these rollers are different
Designed to support the curve of the spine
The deep groove helps reduce pressure on the center of the spine while the outer edges support the surrounding structures. This can make lying and rolling feel more comfortable than flatter rollers.
Options are available for the neck, low back, and full back, with multiple sizes and densities so you can choose the level of support that feels right for you.
How it works
Choose the shape, size, and firmness that fit your body
Start with the groove design, then choose the area you want to support, the firmness you prefer, and the size that fits your current curve.
Everyday use
Use them while resting, sitting, or rolling
These positions show common ways to use the rollers at home for the neck, low back, and full back.
Choose by density
Soft, medium, or firm foam rollers?
Soft foam rollers
The light blue rollers offer the gentlest feel and are a good choice for people who want a softer starting point.
Explore soft rollers →
Medium foam rollers
The orange rollers provide more support while still feeling comfortable for daily use.
Explore medium rollers →
Firm foam rollers
The maroon rollers provide the firmest support for people who prefer a denser roller.
Explore firm rollers →
Sizing made simple
Five diameters in three densities
Neck rollers are 7 inches long and low back rollers are 12 inches long. Both are available in five diameters: 2.75, 3.00, 3.25, 3.50, and 3.75 inches.
The sizing kit includes small rollers so you can compare sizes and densities before choosing your full-size rollers.
Spinal fitness sequence
A simple routine to use with the rollers
Use the rollers as part of a regular spinal fitness routine.
- 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 the foam roller exercise guide →
Use gently at first and increase gradually. Please consult your physician before beginning any new exercise routine.
Shop by need
Choose the option that fits your needs
Low back foam rollers
Lumbar support for lying down, sitting, and improving low back posture.
Shop low back rollers →Sizing kit
Small rollers for comparing size and density before ordering full-size rollers.
Get sizing help →Complete sets
Browse bundled sets if you want more than one roller or plan to progress over time.
View complete sets →Comfortable support
Made to feel more supportive and less aggressive than flatter rollers.
Deep center groove
Helps reduce pressure on the center of the spine while supporting the outer edges.
Multiple sizes and densities
Choose the fit that feels right now, then progress gradually over time.
Not sure which size to start with?
The sizing kit includes small rollers in five diameters and three densities so you can compare fit before ordering full-size rollers.
Start with the sizing kit →Powered by Lightspeed
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