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About this site

I lived with persistent low back pain for years. Stretching sometimes gave me a few easier hours, and rest often helped only until I became active again.

I eventually focused on gradual strength work using a 45-degree back-extension bench. I made the exercise harder over many months and used my symptoms the next morning to adjust the next session. My experience led to this site and the Low Back Pain Coach app, which keeps track of the same progression.

My result does not predict yours. I have no medical or physical therapy training. What I can do is lay out the method I used, cite the research behind each piece of it, and say where that research runs out. Exercise in general has good evidence for chronic low back pain. This particular bench progression has not been tested in a trial.

How the guides are written

Health claims in the guides cite trials, reviews, or clinical guidelines, listed under Sources at the end of each guide with a link where one exists. Each guide shows the date of its last real update. When I change my mind about something, it goes on the corrections page.

Nobody pays for anything on this site. There are no ads, no sponsored posts, and no affiliate links. The site has no analytics or tracking scripts.

What you need

The program runs on a 45-degree back-extension bench, the kind where you lean forward over a pad at an angle. It is not written for the vertical 90-degree Roman chair. If you do not have a bench yet, start on the floor today with the floor routine while you find one.

Who it is not for

These guides are for adults with long-running back pain who have been cleared to exercise. A recent injury or a recent operation means a clinician first. For the red flags: emergency care now for the emergency signs, a clinician today for the others.

Contact

Questions, corrections, or something that did not work for you: support@scrollingisevil.com.

The app

Published by Scrolling Is Evil LLC.