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About this site
Low Back Pain Coach is a small site about one method: strengthening the lower back on a back-extension bench, progressed in four stages and paced by next-day pain readings. It is written by Jeff, who built the Low Back Pain Coach app after years of on-and-off low back pain that this kind of training settled.
Jeff is not a doctor or a physical therapist, and nothing here is medical advice. What the site can do is describe a specific training method precisely, show the published research behind it, and keep every page dated so you can see what is current.
How the guides are written
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 app
I built Low Back Pain Coach to run this loop so I would stop skipping it. It sets each session from your pain logs, counts your holds and rests out loud so the phone stays on the floor, and pauses the program when you flare. A notebook does the same job, and the loop matters more than the tool.