The 5 Best Back Roller Wheels (& Best Exercises)

Using a back roller wheel is one of the easiest, fastest, and most effective ways to relieve lower, mid-back, and upper back pain – without emptying your wallet.

A durable yet comfortable yoga wheel can relieve back pain from muscle tightness, back muscle spasms, sciatica, and more  – in less than 5 minutes, and serve as a great back popping wheel.

yoga wheels for back pain plus exercises


It’s important to buy the best yoga wheel since it has to be sturdy yet flexible enough to support your weight and allow for quick muscle pain relief.

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Is a Yoga Wheel Good for Back Pain?

Using a yoga wheel to stretch and lengthen the spine gradually improves your posture, reduces back pain, and fixes the negative effects brought by sitting too much or working out too much. The tough core re-aligns your spine and returns its natural s-curve.

It is designed to open your chest while your stretch your back, and can relieve your aching back in no longer than 5 minutes each day. It relieves stress and promotes healing from degenerative discs or bulging discs as well.

👉 In a Hurry?

See the 5 best back roller wheels, followed by our full reviews, pros, and cons.

Back Roller WheelBottom LineMaterial/SizesPrice
Chirp Wheel+
chirp yoga wheel
🥇Best Overall
Injection-molded ABS plastic,
wrapped in EVA foam
3 Sizes/set/bundles
$84 for the 3-pack at Chirp
Lowest Price
Closed Cell Sweat Resistant Padding + ABS Frame
1 size - 12" x 5"
Check Price on Amazon
Pete's Choice Cork Yoga Wheel
Best Cork Yoga Wheek
Tree Bark
Check Price on Amazon
Acumobility Back Wheel
Best with Acupressure
Extra Wide
EVA foam & plastic inner core
11" x 7"
$59 at Acumobility
Highest Weight Support
Foam TPE and Strong inner ABS tube
14" x 5.5"
Check Price on Amazon
Comparing the best back roller wheels according to material, size, and price

The 5 Best Back Roller Wheels Reviews (2022)

Through our research, here are the 4 best back roller wheels, and below you’ll find exactly how to use a back stretching wheel to relieve lower, mid, and upper back pain – in minutes.

1.🥇 Chirp Wheel+ – Best Back Roller Wheel

Chirp wheel review - best for back pain

Plexus (Chirp) Wheel –  view at Chirp

  • Weight limit – 500 lbs
  • Material – rigid core made of an injection-molded ABS plastic, wrapped in EVA foam.
  • Warranty – lifetime warranty and 100-day trial with free returns. Also, you’ll get free shipping on orders over $75 – on the official website.

The Chirp Wheel+ is a new and improved take on the classic yoga wheel — a tool used to stretch muscles and improve balance in yoga practice.

It is the best-selling back roller wheel in 2022 (and for good reasons),  and is now FSA/HSA approved!

The Chirp Wheel follows the natural curve of the spine to fit perfectly between the shoulder blades. When you roll your back over it – it stretches your back muscles, massages them, and at the same time – provides spine traction and takes the pressure off the discs. You won’t find the unique 4-way stretch (simultaneously stretches in 4 directions) in standard yoga wheels.

This helps with:

  • Posture correction
  • Flexibility
  • Mobility
  • Muscle tension release
  • Core strengthening
  • Expanding the chest area

It can also be used in the neck area – for quick relief from neck pain and tension headaches.

👉 The new model – Chirp Wheel+ – comes in 3 sizes:

  • 12 inches – for gentle pressure
  • 10 inches – medium pressure
  • 6 inches – deep tissue pressure, plus back support and massage while sitting in a chair

Or, you can now get different ultimate bundlesstarting at $84 – with free shipping.

You can get each one separately or all 3 in a set.

chirp wheel review

We recommend using any massage wheel for at least 30 days before returning, to allow the body to go through some correction and to get properly aligned and past the initial mild soreness you may experience.

Price – compare prices at Chirp! We recommend buying at the official site to make sure you get the warranty and the best terms.

Chirp Wheel vs. Yoga Wheel

Is there a difference between a standard yoga wheel and the Chirp Wheel?

A standard yoga wheel does not have the unique 4-way stretch that the Chirp wheel offers. This patented stretch expands your vertebrae and pulls your spine from 4 directions. The spinal canal technology reduces the discomfort of the stretch and saves your spine from unnecessary pressure.

When consumers try the Chirp Wheel+ (new model) and compare it to a regular yoga wheel, they can immediately feel the difference.

2. UpCircleSeven – Budget Pick

upcircleseven yoga wheel review

UpCircleSeven yoga wheelview on Amazon

  • Sizes: 12X5 inches/ 10×5 inches / 6X5 inches, or the whole set.
  • Material: Closed Cell Sweat Resistant Padding + ABS Frame
  • Padding: 8 mm
  • Warranty: 10 years.

The UpCircleSeven back popping wheel can support a high weight (550 lbs) and has the thickest padding (8 mm) of all backstretch wheels on the market.

You can safely use this back stretching wheel for deep backbends, gentle inversion, decompressing your spine, for tight muscles in your hips, thighs, and hamstrings as well.

It’s durable and sturdy, and hundreds of Amazon users have reported a significant reduction in their back pain after using it.

Price – check today’s price on Amazon

 3. Pete’s Choice Cork Yoga Wheel – Eco-Friendly

Pete’s Choice cork yoga wheel has an eco-friendly and sustainable version of a spine roller wheel you may want to consider:

best cork yoga wheel

Best cork yoga wheel of 2022 – view on Amazon

The cork wheel material (tree bark) is both renewable and recyclable, yet durable and can support your back (supports up to 350 lb), palms, and feet while in motion over it. It’s easy to clean, and will not accumulate moisture (sweat-resistant).

Backed with a lifetime guarantee (and comes with a free booklet with 16 yoga poses for back pain), this cork yoga wheel is the best choice for environmentally aware people.

Price – check today’s price on Amazon

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The Complete Guide to Low Back Pain Relief – at Home!

4. Acumobility Back Roller – Best with Acupressure

back roller wheel with trigger points

Acumobility trigger point back wheel – view at Acumobility

  • Size – 11″ x 7″
  • Material – EVA foam and plastic inner core
  • Weight Limit – 1000 lbs.
  • Warranty – 30-day trial

The Acumobility Back Roller is the only yoga wheel on this list that has dozens of acupressure bumps all over it, that activate trigger points in your back and provide a deep kneading massage while you stretch on it (much like a trigger point foam roller).

The Acumobility back roller is wider than most back wheels, which makes it more stable and prevents it from tipping, and it has a gap in the center to protect your spine from pressure.

acumobility back roller review

Consumes on Amazon are delighted with this one, with some claiming the bumps find every knot and kink in their back, release it, and even pop their back until they feel like a new person.

Plus, this extra-strong wheel can hold 1000 pounds of weight!

Price – $59 at Acumobility

5. Risefit Dharma Yoga Wheel – High Weight Support

risefit dharma yoga wheel review

Risefit Dharma yoga wheelview on Amazon

  • Size 13 x 5 x 3/4 inches
  • Material foam TPE and Strong inner ABS tube
  • Warranty  3 years
  • Weight limit 1043 lbs. (safety test results on the product page)

The Risefit back bend wheel supports up to 1043 lbs. and is made with ecofriendly foam TPE and a Strong inner ABS tube that ensures you roll on the wheel with ease, safety, and support.

We chose this wheel because we think it will support people of all sizes and weights safely.

Price – check the price on Amazon today

Back Roller Wheel vs. Foam Roller

What’s the difference between a back roller wheel and a foam roller?

Foam rollers are usually longer, and much less sturdy. They tend to soften and break down over time. This won’t happen with a yoga wheel. Also, using a back roller wheel is one of the best ways to get in between your shoulder blades – without applying unnecessary pressure on your spine.

The yoga wheel is much nimbler, and you can use it to roll hard-to-reach areas that the foam roller just can’t reach. A spine wheel can also be used for a variety of home exercises, including yoga, core exercises, and more.

👉 Have you considered using a vibrating foam roller? it takes foam rolling to a whole new level!

How to Use a Back Roller Wheel (Best  Exercises) 

how to use yoga wheel for back pain back bend

The basic and best way (pose) to use a yoga roller wheel for back and shoulder pain relief is by doing a deep backbend.

Position the yoga wheel in the center of your back, between your shoulders, and lay over it. Bring your arms out to the side (or up over your head) and then let your head hang back.

Here’s a short video demonstrating how to prepare for the backbend:

Another highly effective stretch is the child’s pose:

Get into the child’s pose with your knees wide apart and place both hands on the sides of the wheel at the front of your mat. Keep your head down and roll the wheel forward slowly as you press your chest to the ground. This stretch really opens up the shoulders.

The Child’s pose is a classic, restful pose that is proven to help stretch the hips, thighs, and low back in a gentle and relaxing way.

yoga wheel childs pose

Is a Back Roller Wheel Safe?

If you are a beginner, start with fewer deep stretches. When using it for backbends,  having some extra props handy, such as blocks or blankets, can be helpful and prevent injuries.

People with osteoporosis and osteopenia have to be careful when doing extreme spinal movements. In the case of severe osteoporosis, forced spinal flexion can result in a fracture.

Start gradually and work your way up. If you feel more than mild pain and discomfort – it’s time to stop.

👉 For a more gentle spine stretch, see the top 5 orthopedic back stretchers of 2022.

Back Roller Wheel Pros and Cons

Using a Yoga Wheel properly can increase your flexibility, correct your posture, increase your range of motion, stretch your back without help, and increase balance and safety if you are practicing yoga. However, if not used correctly it can raise your risk of being injured. Also, the roller wheel takes up space and is more expensive than a regular foam roller.

What Size Yoga Wheel Should I Use?

Each wheel size provides a different pressure. The larger wheels are better for beginners as they help ease into the stretch without overstretching tight muscles.

The smaller ones are better for deep tissue and muscles that need extra pressure and for posture correction while you sit.

Can You Crack Your Back Using a Yoga Wheel?

Rolling on the yoga wheel and massaging the muscles around your spine can definitely help you crack your back.

You may also feel your vertebrae pop back into place (in a totally feel-good way). This will be a good sign that your spine is flexible and getting movement.

Can You Use a Yoga Wheel for Neck Pain?

Yes,  you can use a small yoga wheel to roll over your neck muscles, massage them, and stretch them while decompressing your cervical spine. The Chirp Wheel comes in 3 sizes, and the smallest one is perfect for neck pain release.

What’s your experience with back stretch wheels? Share with us in the comments below.

To your health and happiness,

The Back Pain Relief Products Team


Front. Psychol., 11 May 2017 |

Yoga or Stretching Eases Low Back Pain

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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