Back-extension training for a lower back that can take it.
Guides to building a stronger lower back on a Roman chair: how to progress the movement, which bench to buy, and how to pace the whole thing with your own next-day pain readings.
Back Extension Bench Buying Guide: What Actually Matters
How to pick a back-extension bench: 45 vs 90 degrees, pad height, ankle locks, weight ratings, and three price brackets.
Back Extension vs. Superman: Which Builds a Stronger Lower Back?
How the two exercises differ, which one keeps progressing, and how to pace either with your day-after pain reading.
How to Progress the Back Extension for a Stronger Lower Back
A four-stage back-extension progression, from isometric holds to weighted reps, paced by your own next-day pain readings.
The app runs this loop for you
Low Back Pain Coach prescribes each session from your pain logs, deciding when you advance, hold, or ease off, from the first 15-second holds through weighted work. It also runs voice-guided sessions, pauses the program during flare-ups, and builds a progress report you can hand to a physio.
See the app →