Use tracks to solve one problem at a time
A backing track can help you work on harmony, time, phrasing, form, or vocabulary, but it usually should not try to train all of them at once. The fastest progress usually comes from choosing one clear objective for each session.
That might mean one chorus using only guide tones, one tune focused on staying in form, or one blues session where you build everything from a tiny motif. The track gives you context, but the task gives the session value.