# 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](https://lowbackpaincoach.com/back-pain-red-flags/).

## The app

I built [Low Back Pain Coach](https://lowbackpaincoach.com/app/index.md) to pace the same progression
from your next-morning pain logs: holds, reps, and a recovery protocol
when a flare needs rest. You can run the method from a notebook. The
app is there so you still run it in week nine.

Publisher: [Scrolling Is Evil LLC](https://scrollingisevil.com). Not a medical device.