The Top 4 Yoga Wheels (Back Roller Wheels) & Best Exercises

Using a yoga wheel (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 back wheel can relieve back pain from muscle tightness, back muscle spasms, sciatica, and more  – in less than 5 minutes.

In a hurry?

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.

👉 See more real reviews from real people!

The 4 Best Back Roller Wheels – Compared

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.

 Bottom LineMaterial/SizesWarranty
Plexus Wheel

chirp yoga wheel
πŸ₯‡Best Overall
Jump to review
Injection-molded ABS plastic, wrapped in EVA foam
3 Sizes/set
100-day trial
Lifetime warranty
Save 10% with our
coupon code CHIRP10
Lowest Price
Jump to review
Closed Cell Sweat Resistant Padding + ABS Frame
1 size
10-year warranty
Check Price on Amazon
Pete's Choice
Cork Yoga Wheel

Best Cork Yoga Wheek
Jump to review
Tree Bark
1 size (13"x5")
Lifetime Warranty
Check Price on Amazon
Highest Weight Support
Jump to review
Foam TPE and Strong inner ABS tube
1 size
3-year warranty
Check Price on Amazon

See our yoga wheels reviews below:

1.🥇 Plexus Wheel (Chirp Wheel) Best Overall

Chirp wheel best for back pain

Plexus (chirp) wheel – get a 10% discount with our coupon code CHIRP10 –  on the official site!

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

The Plexus wheel (now known as Chirp) is the best-selling yoga wheel in 2021 (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.

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 Plexus 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

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

which size yoga wheel do I need

👉 See more Chirp wheel reviews HERE.

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

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.

Plexus Wheel Coupon Code
We’ve managed to get a 10% discount for our readers! Use coupon code CHIRP10 at checkout – at Chirp!

2. UpCircleSeven Yoga Wheel Review Lowest Price

upcircleseven yoga wheel review

UpCircleSeven yoga wheelsee on Amazon

The UpCircleSeven yoga roller 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, sturdy and hundreds of Amazon users have reported a significant reduction in their back pain after using it.

👉 Check today’s price 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.

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

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

best cork yoga wheel

Best cork yoga wheel of 2021 – check price 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. Risefit Dharma Yoga Wheel Highest Weight Support

risefit dharma yoga wheel review

Risefit Dharma yoga wheelcheck price on Amazon

The Risefit back bend wheel supports up to 1000 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.

  • Size – 13 x 5 x 3/4 inches
  • Material – foam TPE and Strong inner ABS tube
  • Warranty –  3 years
  • Weight limit – 1000 lbs (safety test results on the product page)

👉 Check the price on Amazon today

The Best Yoga Wheel Exercises for Back & Shoulder Pain

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. Keeping 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

How Does a Yoga Wheel Relieve Back Pain?

how does a yoga wheel help with back pain

Image from

The yoga wheel is an innovative upgrade to the traditional foam roller, designed to stretch and massage the muscles around your spine – using a canal that protects your spine.

What does that mean?

Well, the core of the spine wheel is made with solid and durable plastic, covered with thick padding. The wheel is firm yet soft enough for your pressure points, allowing for a 4-way stretch to open up your back.

A channel in the middle of the wheel is designed to fit around your spine and fits perfectly between your shoulder blades.

👉 Unlike the foam roller, this design allows you to stretch and massage your muscles – without putting direct pressure on your spine.

It can be very helpful for scoliosis, spinal disc degeneration, spine arthritis, sciatica, pinched nerves, bulging disc, back muscle pain and more.

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

Yoga Wheel vs. Foam Roller

What’s the difference between yoga wheels and foam rollers?

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.

Is a Yoga Wheel Safe for Back Pain Sufferers?

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. Also, 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 arched back stretchers of 2021.

Back Roller Wheel FAQ

What size yoga wheel should I get?

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, and stretch them while decompressing your cervical spine. The Excellent 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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