Low Back Pain Coach is guided training to build strength and confidence in your back. You do lower-back exercises on a 45° back extension bench, at home or at a gym. Log how your back feels the next day. The app sets the next session's holds, reps, rest, and weight from that log: ease off, repeat, or step up.
Built for adults with chronic low back pain who have been cleared to exercise. A back extension bench is also sold as a hyperextension bench.
HOW A SESSION WORKS
- Today's session shows what to do and why the app chose it.
- The guided session counts each hold, rep, and rest out loud.
- The next morning, log your pain. That check-in sets the session after.
- Above your baseline, the session eases off. The dose steps up only after a next-morning check-in below your baseline, or check-ins at your baseline after your last two training days, and each step up changes one thing. A stage moves up when you meet its target on your last three training days, with logs on at least three of the past seven days, none above your baseline and no leg pain.
THE FOUR STAGES
- Stage 1: isometric holds at the top of the extension
- Stage 2: partial reps
- Stage 3: full-range reps
- Stage 4: weighted reps
No bench yet? Start with a short floor routine (prone holds, bird dogs, glute bridges) while you get one. The app includes a guide to choosing a 45-degree bench. The program is not written for the vertical 90-degree Roman chair.
ALSO IN THE APP
- Pain tracking against your baseline, with a calendar, graphs, and weekly reviews
- Flare-up mode: bench work pauses, then restarts smaller when your logs settle
- Stop rules: pain in the legs, or pain spreading there during the move, means stop back extensions. Logging leg pain blocks guided back extensions
- A PDF of your training and pain history to share with a clinician
- Short lessons on how back pain works
- Works offline
BEFORE YOU START
This app is exercise guidance and education. It is not a medical device and does not diagnose, treat, cure, or prevent any condition. Check with a clinician before you start. Go to emergency care now for any of these: new numbness, tingling or change in feeling in the saddle area (around the groin, inner thighs, g******s or anus, or when you wipe); new trouble getting or keeping an erection, not being able to orgasm, or a change in feeling during sex; new bladder or bowel changes, like trouble starting or stopping pee, a weak stream, not feeling when you need to go, or leaking pee or poo; new pain, tingling, numbness or weakness in both legs; leg or foot weakness that is getting worse (tripping, a foot that slaps down); or back pain that started after a recent serious accident, like a car crash or a bad fall. See a clinician today for other new weakness or numbness in one leg or foot, fever or chills, unexplained weight loss, a history of cancer, new pain after a recent smaller fall or knock, pain that is rapidly getting worse, or constant pain at rest that is worse at night.
FREE AND PAID
Free, with no plan: logging pain, the last 30 days of graphs, a spreadsheet (CSV) export of your logs, the lessons, and flare-up help with its safety checks. Your first guided session is free too.
A plan adds the guided sessions and the daily dose from your pain logs, your full history, weekly reviews, the clinician PDF, backups, and themes.
PRICING
Monthly and annual plans offer a 7-day free trial where eligible. The plan screen shows your price, and the trial terms when a trial is offered, before you confirm. Subscriptions renew until you cancel in your App Store account settings. Cancel at least 24 hours before the trial ends to avoid a charge.
Terms of Use: https://scrollingisevil.com/low-back-pain-coach/terms/
Privacy Policy: https://scrollingisevil.com/low-back-pain-coach/privacy/
Show more
