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The app that runs the program for you.
Low Back Pain Coach takes the four-stage back-extension method on this site and does the pacing: every session's holds, reps, and weight are set from your own pain logs. A voice counts your holds and rests so the phone stays on the floor.
7-day free trial, then $9.99/month, $59.99/year, or a one-time lifetime purchase. It works offline, needs no account, and your data stays on your phone.
What it does
- Prescribes each session from your recent workouts and next-day pain
- Guided voice sessions: holds, reps, and rests counted out loud
- Flare-up mode with a recovery protocol that restarts training when your readings settle
- Pain tracking against your personal baseline, with graphs and a doctor-ready PDF report
- Steps and sleep from your phone's health data, correlated with your pain
- Nine short pain-science lessons for rest days
The program requires a 45-degree back-extension bench. The bench guide covers what to buy; most gyms have one.