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About this site

I spent years with lower back pain that was chronic and consistent. Some days were better than others. The stretches helped for an afternoon. Rest helped until I stood up.

Strength work is what I kept doing: one movement on a back-extension bench, made slightly harder every week or two for months, with the dose set by how my back felt the morning after each session. That method is what this site teaches, and I built the Low Back Pain Coach app so the pacing runs itself.

I am not a doctor or a physical therapist, and nothing here is medical advice. What I can do is coach the method I know from the inside: describe it precisely, show the published research behind it, and keep every page dated so you can see what is current.

How I write the guides

Each training guide lists its sources at the bottom, with links to the studies on PubMed where they exist. Claims about what back-extension training does for chronic low back pain trace to peer-reviewed trials and reviews, not to other blogs. Every guide shows the date it was last updated, and that date changes when the content does.

The bench buying guide contains Amazon affiliate links and discloses them on the page. No manufacturer pays to appear in it, and no guide on this site is sponsored.

When this site is not for you

These guides are written for people already cleared to exercise who have the common, stubborn kind of low back pain. See a clinician first, not this site, if your pain involves saddle numbness, changes in bladder or bowel control, leg weakness or numbness, fever, unexplained weight loss, or follows an accident or fall. The short version, with how soon to go, is the red-flag checklist.

The app

Publisher: Scrolling Is Evil LLC. Not a medical device.