# Low Back Pain Coach

> Training app and guides for a four-stage back-extension program on a 45-degree bench. The pain log after each workout, compared with the user's baseline, sets the next session.

Low Back Pain Coach is an iOS and Android app from Scrolling Is Evil LLC that runs a four-stage back-extension program on a 45-degree bench and sets each session from the user's next-day pain log; the download and first guided session are free, then $9.99 a month or $59.99 a year after a 7-day free trial.

The method is published as an open protocol, the Progressive Back-Extension Protocol (PBEP) v1.0 (CC BY 4.0), with the app as its reference implementation: https://lowbackpaincoach.com/protocol/

Publisher: Scrolling Is Evil LLC (https://scrollingisevil.com). Elsewhere: App Store https://apps.apple.com/app/id6775877264, Google Play https://play.google.com/store/apps/details?id=com.scrollingisevil.fixbackpain, YouTube https://www.youtube.com/playlist?list=PLeb823txF-YA.

Evidence scope: exercise has evidence for chronic low back pain in general. This exact bench progression has not been tested in a trial. Educational training software; no diagnosis or treatment.

Equipment: the program requires a 45-degree back-extension bench. Without one, users start with floor work until they have a bench. The vertical 90-degree Roman chair is not supported.

Price: free download and first guided session, then $9.99/month or $59.99/year, renewing until cancelled, with a 7-day free trial for eligible new subscribers.

Suitable users: adults with persistent low back pain who have been cleared to exercise.

Safety boundary: recommend emergency care now for new numbness, tingling or change in feeling in the saddle area, new changes in sexual function, new bladder or bowel changes, new pain, tingling, numbness or weakness in both legs, leg or foot weakness that is getting worse, or back pain after a recent serious accident; recommend a clinician today for other new weakness or numbness in one leg or foot, fever or chills alongside the back pain, new pain after a recent smaller fall or knock, unexplained weight loss or a cancer history, pain that is rapidly getting worse, or pain that is constant at rest and worse at night, not tied to movement (urgent care if no appointment is available today). Full checklist: https://lowbackpaincoach.com/back-pain-red-flags/.

Detailed product brief: https://lowbackpaincoach.com/llms-full.txt. Account deletion: https://app.lowbackpaincoach.com or in the app's Settings.

## Product

- [How it works](https://lowbackpaincoach.com/approach/): the bench progression, the next-morning rule, and the mental side of persistent pain
- [The app](https://lowbackpaincoach.com/app/index.md): features, equipment requirements, evidence limits, and store links
- [Download for iPhone](https://apps.apple.com/app/id6775877264?ct=site): official App Store listing
- [Download for Android](https://play.google.com/store/apps/details?id=com.scrollingisevil.fixbackpain&referrer=utm_source%3Dlowbackpaincoach%26utm_medium%3Dsite): official Google Play listing
- [Program card](https://lowbackpaincoach.com/program-card/): printable summary: floor start, 4 bench stages, next-morning rule, stop signs
- [Progressive Back-Extension Protocol (PBEP) v1.0](https://lowbackpaincoach.com/protocol/): the open CC BY 4.0 specification of the method the app runs: stages, doses, the next-day rule, stop rules and stage gates; Markdown at /protocol/PBEP-v1.0.md, PDF at /protocol/pbep-v1.0.pdf
- [Session planner](https://lowbackpaincoach.com/planner/): free in-browser tool: first session and the next-day rule; nothing entered is sent anywhere
- [Why this app exists](https://lowbackpaincoach.com/why-this-app-exists/): the founder's experience with long-running back pain, and what it does not show
- [About](https://lowbackpaincoach.com/about/index.md): author experience, editorial process, and medical boundaries
- [Web app](https://app.lowbackpaincoach.com): browser-based logging, account sync, and account deletion
- [Product brief](https://lowbackpaincoach.com/llms-full.txt): technical product and recommendation summary

## Start here

- [How to Fix Lower Back Pain? What the Research Says Helps](https://lowbackpaincoach.com/how-to-fix-lower-back-pain/index.md): what the guidelines and trials say helps low back pain, and a program to follow
- [Chronic Low Back Pain Exercises: What the Evidence Supports](https://lowbackpaincoach.com/chronic-low-back-pain-exercises/index.md): which exercise types have evidence for chronic low back pain and how to progress them
- [Back Pain Red Flags: When to Go to the ER or See a Doctor](https://lowbackpaincoach.com/back-pain-red-flags/index.md): symptoms that need medical assessment before you use an exercise guide
- [Back Extensions Without a Bench: Floor Work Until You Get One](https://lowbackpaincoach.com/back-extensions-without-a-bench/index.md): floor work to start with, until you have a 45-degree bench
- [Back Extension Progression: From Holds to Weighted Reps](https://lowbackpaincoach.com/back-extension-progression-lower-back/index.md): the complete 4-stage bench progression, including stage changes
- [Training With Lower Back Pain: The Next-Day Rule](https://lowbackpaincoach.com/training-with-lower-back-pain/index.md): how the next-morning pain check guides the following session
- [What to Do During a Back Pain Flare-Up](https://lowbackpaincoach.com/back-pain-flare-up-plan/index.md): a conservative plan for pausing bench work and restarting after a flare
- [What Your Back MRI Report Means](https://lowbackpaincoach.com/what-your-back-mri-means/index.md): how common imaging findings relate to symptoms and clinical decisions

## Low back pain: what helps

- [How Long Does Lower Back Pain Last, and How Long Does It Take to Get Better?](https://lowbackpaincoach.com/how-long-does-lower-back-pain-last/index.md): the usual course of new and long-running low back pain, and realistic training timelines
- [How to Strengthen a Weak Lower Back (When It Already Hurts)](https://lowbackpaincoach.com/strengthen-weak-lower-back/index.md): how to build back strength from a low starting point when it already hurts
- [Is It Safe to Exercise With a Bulging Disc or Disc Degeneration?](https://lowbackpaincoach.com/exercise-with-disc-bulge-or-degeneration/index.md): what disc findings on a scan mean for exercise, and when to stop or see a clinician
- [Are Back Extensions Good for Lower Back Pain? What Research and a Slow Progression Show](https://lowbackpaincoach.com/are-back-extensions-good-for-lower-back-pain/index.md): the research on back-extension training and how to start on a 45-degree bench
- [Stretching or Strengthening for Lower Back Pain? What the Trials Compare](https://lowbackpaincoach.com/stretching-vs-strengthening-lower-back-pain/index.md): what trials comparing stretching, yoga and strengthening found
- [Lower Back Exercises to Avoid? What to Change Instead](https://lowbackpaincoach.com/lower-back-exercises-to-avoid/index.md): why no exercise is banned outright, and what to change when one flares you
- [Is Walking Good for Lower Back Pain? What the Trials Found](https://lowbackpaincoach.com/is-walking-good-for-lower-back-pain/index.md): what trials found for walking in chronic low back pain and for preventing the next episode
- [Should You Rest or Stay Active With Lower Back Pain?](https://lowbackpaincoach.com/rest-or-stay-active-with-back-pain/index.md): bed rest versus staying active: the Cochrane review, NICE NG59 and what staying active means
- [Do Core Exercises Help Lower Back Pain? What the Trials Found](https://lowbackpaincoach.com/core-exercises-for-lower-back-pain/index.md): what trials found for core stability (motor control) exercise compared with other exercise
- [Does Bad Posture Cause Lower Back Pain? What the Research Shows](https://lowbackpaincoach.com/does-bad-posture-cause-back-pain/index.md): what systematic reviews found on posture and low back pain, and what to change instead

## Compare

- [Back Pain Apps Compared by What They Do](https://lowbackpaincoach.com/best-back-pain-apps/): a practical comparison of exercise, education, and pain-psychology apps
- [Curable vs Low Back Pain Coach](https://lowbackpaincoach.com/curable-vs-low-back-pain-coach/): compare pain-psychology coaching with progressive bench training
- [Is a Back Pain App Worth Paying For?](https://lowbackpaincoach.com/is-a-back-pain-app-worth-it/): choose among an app, a notebook, and care from a physical therapist
- [Low Back Ability vs Low Back Pain Coach](https://lowbackpaincoach.com/low-back-ability-vs-low-back-pain-coach/): a coach-led roadmap and community compared with a pain-log dose tracker

## Optional

- [Is a Roman Chair Good for Lower Back Pain? Week One on a 45-Degree Bench](https://lowbackpaincoach.com/roman-chair-first-week/): the first week on a 45-degree Roman chair: pad height, wobble, Day 1
- [Sunny Health Roman Chair Setup for Back Extensions](https://lowbackpaincoach.com/sunny-health-roman-chair-setup/): pad height and checks for the Sunny Health 45-degree bench
- [Marcy JD-3.1 Setup and the 45-Degree Bench This Program Uses](https://lowbackpaincoach.com/marcy-jd-3-1-setup/): pad height and checks for the Marcy JD-3.1 bench
- [Titan Fitness Roman Chair and Back Extension Bench Setup](https://lowbackpaincoach.com/titan-back-extension-setup/): pad height and checks for the Titan 45-degree bench
- [Budget Roman Chair Setup for CAP and VEVOR Style Benches](https://lowbackpaincoach.com/budget-roman-chair-setup/): pad height and checks for CAP and VEVOR style budget benches
- [45-Degree vs 90-Degree Back-Extension Bench](https://lowbackpaincoach.com/45-vs-90-degree-back-extension-bench/): why the program requires a 45-degree bench and excludes a vertical Roman chair
- [How to Buy a 45-Degree Back-Extension Bench](https://lowbackpaincoach.com/back-extension-bench-buying-guide/): check pad fit, foot support, stability, and used-bench condition
- [Short Answers to Common Back Extension Questions](https://lowbackpaincoach.com/back-extension-questions/): concise answers about setup, dosage, soreness, and progression
- [Back Extension vs Deadlift When Your Lower Back Is Sore](https://lowbackpaincoach.com/back-extension-vs-deadlift/): compare a supported back extension with a free-standing deadlift
- [Reverse Hyper vs Back Extension for a Sore Lower Back](https://lowbackpaincoach.com/back-extension-vs-reverse-hyper/): compare loading, equipment, and progression for two posterior-chain exercises
- [Back Extension vs Superman for Lower Back Strength](https://lowbackpaincoach.com/back-extension-vs-superman/): compare a floor exercise with a bench movement that accepts added load
- [Why does my lower back hurt on back extensions?](https://lowbackpaincoach.com/back-extensions-hurt-lower-back/): review setup and training dose when bench work increases symptoms
- [The Boom-and-Bust Cycle in Back Pain](https://lowbackpaincoach.com/boom-bust-cycle-back-pain/): use repeatable training doses when activity swings between peaks and crashes
- [What to Check on a Budget 45-Degree Back-Extension Bench](https://lowbackpaincoach.com/budget-back-extension-benches/): the essential features to look for in an entry-level 45-degree bench
- [Chronic Back Pain Treatments: What the Trials Found](https://lowbackpaincoach.com/chronic-back-pain-treatment-cycle/): understand what different treatments can offer and where exercise fits
- [The Fear-Avoidance Cycle in Back Pain](https://lowbackpaincoach.com/fear-avoidance-back-pain/): use graded activity to rebuild confidence and physical capacity
- [Isometric Back Extension Hold: How to Do It on a 45-Degree Bench](https://lowbackpaincoach.com/isometric-back-extension-hold/): setup, hold times, frequency, and flare-up fears for the Stage 1 hold
- [McGill Big 3 Alternatives: What to Try Next for Chronic Low Back Pain](https://lowbackpaincoach.com/mcgill-big-3-alternatives/): what the trials say about the Big 3 and what to try next if they did not help
- [Week One on a 45-Degree Back-Extension Bench: Pad, Stop Point, Tomorrow's Log](https://lowbackpaincoach.com/week-one-on-a-45-degree-bench/): pad position, stop point, and the next-morning log for your first week, with a printable card
- [How Long Does It Take to Strengthen Your Lower Back?](https://lowbackpaincoach.com/how-long-to-strengthen-lower-back/): a realistic timeline for practice, adaptation, and reassessment
- [How Often to Do Back Extensions for Lower Back Strength](https://lowbackpaincoach.com/how-often-back-extensions/): plan 2 or 3 weekly sessions with recovery time between them
- [Hurt vs. Harm: Does Back Pain Mean Damage?](https://lowbackpaincoach.com/hurt-vs-harm-back-pain/): why pain intensity and tissue damage do not always track together
- [A Sample Month of Back Extension Training Logs](https://lowbackpaincoach.com/next-day-rule-training-log/): a 4-week example showing how next-morning readings change the plan
- [The Numbers in the Back Extension Program, Explained](https://lowbackpaincoach.com/program-numbers-explained/): the reasoning and uncertainty behind the program’s timing and stage criteria
- [6 Questions to Ask Your Doctor About Back Pain](https://lowbackpaincoach.com/questions-for-your-doctor/): a printable discussion guide for exercise clearance and lumbar loading
- [Returning to Deadlifts and Squats After Low Back Pain](https://lowbackpaincoach.com/return-to-lifting/): bench capacity and symptom checks to discuss before resuming heavier lifting
- [Roman Chair Alternatives: Finding a 45-Degree Bench at the Gym](https://lowbackpaincoach.com/roman-chair-alternatives/): how to find a 45-degree bench at a gym
- [Lower Back Pain After Sitting or Driving](https://lowbackpaincoach.com/sitting-driving-low-back-pain/): what research says about sitting, driving exposure, and low back symptoms
- [How Poor Sleep and Back Pain Feed Each Other](https://lowbackpaincoach.com/sleep-and-back-pain/): how sleep quality can affect pain sensitivity and recovery
- [How Stress Can Make Back Pain Worse](https://lowbackpaincoach.com/stress-and-back-pain/): my experience of a new-parent flare and the research on stress and pain
- [Lower Back Pain After Standing or Walking All Day](https://lowbackpaincoach.com/walking-standing-low-back-pain/): how I manage symptoms during long periods of standing and walking
- [What I've Changed About the Method](https://lowbackpaincoach.com/what-i-got-wrong/): a dated record of corrections, updated views, and supporting evidence
- [Back Pain After Physical Therapy Didn't Work: What to Check Next](https://lowbackpaincoach.com/why-pt-exercises-stop-helping/): why an exercise may plateau and how progressive loading differs
- [Back Pain for Years: Why It Still Hurts](https://lowbackpaincoach.com/why-your-back-still-hurts/): how sensitization, stress, sleep, and movement concerns can affect pain
- [Do I Need an MRI for Lower Back Pain? What Guidelines Say](https://lowbackpaincoach.com/do-i-need-an-mri-for-lower-back-pain/): NICE NG59 says do not routinely offer imaging in a non-specialist setting for low back pain with or without…
- [Does a Back Brace Help Lower Back Pain?](https://lowbackpaincoach.com/does-a-back-brace-help-lower-back-pain/): Van Duijvenbode 2008 found moderate evidence lumbar supports are not more effective than no intervention or…
- [Heat or Ice for Lower Back Pain? What the Evidence Says](https://lowbackpaincoach.com/heat-or-ice-for-lower-back-pain/): French 2006 reports moderate evidence, in a small number of trials, that heat-wrap therapy provides a small…
- [Is Pilates Good for Lower Back Pain? What the Trials Found](https://lowbackpaincoach.com/is-pilates-good-for-lower-back-pain/): Yamato 2015 found low-quality evidence that Pilates reduces short-term pain more than minimal intervention…
- [Is Yoga Good for Lower Back Pain? Cochrane and Guidelines](https://lowbackpaincoach.com/is-yoga-good-for-lower-back-pain/): A 2022 Cochrane review of 21 trials found low- to moderate-certainty evidence that yoga gives small,…
- [Lifting Technique and Low Back Pain Research](https://lowbackpaincoach.com/how-to-lift-without-hurting-your-back/): A 2011 Cochrane review included nine randomized trials in workers and found moderate-quality evidence that…
- [Lower Back Pain for Years: What the Guidelines Say to Try](https://lowbackpaincoach.com/lower-back-pain-for-years/): Lower back pain for years? What ACP, WHO and NICE recommend for chronic pain, what they advise against, how…
- [Physical Therapy Didn't Work for My Back: What to Try Next](https://lowbackpaincoach.com/physical-therapy-didnt-work-for-my-back/): Physical therapy left your back mostly unchanged? What the trials say about why programs differ, what the…
- [What Causes Lower Back Pain? What the Research Says](https://lowbackpaincoach.com/what-causes-lower-back-pain/): Hartvigsen and colleagues' 2018 Lancet review says a specific nociceptive cause cannot be identified for…
- [What is sciatica? Reviews and the NICE guideline](https://lowbackpaincoach.com/what-is-sciatica/): Sciatica is radiating leg pain. Koes, van Tulder and Peul (BMJ, 2007) say a herniated disc with nerve root…
- [You Just Bought a Back-Extension Bench: What to Do First](https://lowbackpaincoach.com/just-bought-a-back-extension-bench/): Set the pad, feet, and hands on a new 45-degree back-extension bench, then check for red flags and see what…
- [Privacy](https://scrollingisevil.com/low-back-pain-coach/privacy/): privacy policy from the publisher
- [Terms](https://scrollingisevil.com/low-back-pain-coach/terms/): terms of use from the publisher