What is a trigger point foam roller? is it better than a regular foam roller? Is the Grid Trigger Point Foam Roller worth its price?

The answers are here, in this Trigger Point GRID Foam Roller review.

Compare a regular foam roller with a vibrating foam roller!

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What is a Trigger Point Foam Roller?

grid trigger point foam roller

Grid trigger point foam rollerView on Amazon

A trigger point foam Roller is a compact yet heavy-duty foam roller with different patterns on the surface for a variety of manipulations and applications.

It is designed to replicate the feeling of massaging hands to relieve achy muscles. It is Lightweight, portable, and compact, and can be used on the go and anywhere.

Is it better than a regular foam roller?

The answers are below.

In a Hurry?

Here’s our review summary, before we get into detail:

Trigger Point Foam Roller vs. Regular Foam Rollers

Here are the main differences between regular foam rollers and acupressure foam rollers:


The GRID trigger point foam roller is smaller than most foam rollers and focuses more on pressure, providing better traction and circulation.

The compact design makes it perfect for travel and you can take it with you anywhere.

RELATED: The Best Ways to Do Back Traction at Home


The Grid is hollow, making this a lightweight tool. An added bonus is that if you travel a lot, you can pack socks and shorts in it and save some packing space.

Foam Type

The Grid uses closed-cell EVA foam (non-porous; anti-bacterial) and a reinforced core made of durable (PVC) plastic.

It’s designed to withstand constant, heavy, and repeated use without breaking down after a few weeks. It’s the perfect balance of pressure and yield.


The Grid doesn’t crumble under extreme loads. You can get a traction effect with a relatively easy bounce.

On a regular foam roller, you’d have to bounce as hard as you can to get the same manipulation you get on the Grid.

The different textures on the roller help to perform different types of self-massage effectively. This is one of the best self-massage tools out there.

 RELATED: Massage Guns Pros and Cons


The Grid comes with a 1-year warranty – try finding that guarantee with any of the traditional foam rollers out there. view on Amazon.

Who Can Benefit from a Trigger Point Grid Foam Roller?

The Grid foam roller was originally designed mainly for athletes; from long-distance runners and endurance athletes to Crossfit competitors, major league sports players, soccer moms, and yoga enthusiasts.

However, The Grid will benefit anyone who suffers from muscle-related back pain, for any reason. You can use it for massage (roll until it quits hurting) or incorporate it into your workout.

It can bring great relief for knotted or strained muscles –  sometimes immediately.

And most importantly – it won’t crumble apart after 3 weeks of use (The Grid supports up to 500 pounds!)

Trigger Point Foam Roller Price

Yes, the Grid roller is more expensive than regular foam rollers. But, it is highly durable and will last you for years and years.

Check this page on Amazon.

Is a Foam Roller Safe for the Spine?

According to Dr. Michael Gleiber, you should avoid using a foam roller directly on your lower back, because there are no structures in the lower back that can protect your spine from pressure.

If you use it on the lower back, your lumbar muscles may contract and add more injury.

If you want to massage and stretch your lower back safely, we recommend a back roller wheel, specifically the Chirp Wheel, which has a gap where the spine should be placed, so there is no pressure on the spine when you roll over the back wheel for a great massage and stretch.

chirp wheel

The patented gap keeps your spine safe

How to Use a Pressure Point Foam Roller for Back Pain

To relieve back pain immediately – roll slowly back and forth over the painful or stiff area of the back muscle for  30-60 seconds.

You’ll sense the trigger points as small and sensitive bumps. Focus exactly on these spots.

Here’s a video with a demonstration:

Grid Foam Roller FAQ

Here’s an answer to the most frequently asked questions about the Grid deep tissue foam roller:

1. What’s the Grids’ length and weight?

Length is 13 inches and 17.5 inches around. Weight: 1.5 pounds.

2. Is the Grid water-resistant?

Yes, it’s resistant to sweat and you can rinse it without any problem.

3. Can it be used in bed?

No, because it will just be a lump in the bed. It will work on any household surface, including a carpet.

4. The Grid Foam Roller Orange vs. Black

The Grid foam roller comes in different colors, but is there a difference in the firmness level?


The GRID 1.0 model comes in lime, orange, pink, black, and camo and they are all equal firmness levels.

The GRID X comes in black with a red inner and is twice as firm as the standard GRID 1.0.

Grid X foam roller review

Grid X foam roller

5. The Grid 1.0 VS 2.0

What’s the difference between the two models?

Well, The GRID 2.0 is twice as long as the GRID to accommodate larger bodies or offer a more stable surface.

6. What’s a Softer Trigger Point Foam Roller Alternative?

core grid roller with pressure points

TriggerPoint CORE Multi-Density Solid Foam Roller with instructional videossee on Amazon

What if you’d like your trigger point foam roller to be firm but not too firm?

If you are new to foam rolling or concerned about the Grid’s firmness level, the CORE Trigger Point foam roller is a softer, milder version. It would be a great starting point for foam rolling.

Compare all Grid Foam Roller models HERE

We hope you’ve found this guide helpful and time-saving. If you’d like to share your experience with the Grid or ask any questions – let us know in the comments below.

To your health and happiness,

The Back Pain Relief Products Team


Wilke J, Vogt L, Banzer W. Immediate effects of self-myofascial release on latent trigger point sensitivity: a randomized, placebo-controlled trial. Biol Sport. 2018;35(4):349-354. doi:10.5114/biolsport.2018.78055

Meital James

Meital James, Founder and CEO of 4 healthy living blogs, has a background in Naturopathic medicine, research, journalism, and nutrition. Her blogs are the culmination of her thousands of hours of research and experience and all the posts are verified by scientific findings.

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