# 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. 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 cite trials, reviews, or clinical guidelines, listed under
Sources on each guide. Each guide shows the date of its last real update.
Corrections go on https://lowbackpaincoach.com/what-i-got-wrong/. Nobody pays for anything on the
site: no ads, no sponsored posts, no affiliate links, no analytics scripts.

## What you need

A 45-degree back-extension bench. The program is not written for the
vertical 90-degree Roman chair. Without a bench, start with the floor
routine (https://lowbackpaincoach.com/back-extensions-without-a-bench/) while you find one.

## Who it is not for

The guides are for adults with long-running back pain who are cleared to
exercise. A recent injury or a recent operation means a clinician first.
For the red flags (https://lowbackpaincoach.com/back-pain-red-flags/): emergency care now for the
emergency signs, a clinician today for the others.

Contact: support@scrollingisevil.com. Publisher: Scrolling Is Evil LLC
(https://scrollingisevil.com).