# 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.

It works offline and needs no account. Sign in with
Apple or Google if you want your progress to follow you: the same
stage, pain log, and history on a new phone or in the
[web app](https://app.lowbackpaincoach.com).

- [Download for iPhone](https://apps.apple.com/app/apple-store/id6775877264?pt=128975775&ct=site&mt=8)
- [Download for Android](https://play.google.com/store/apps/details?id=com.scrollingisevil.fixbackpain&referrer=utm_source%3Dlowbackpaincoach%26utm_medium%3Dsite)

## 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
- Optional sign-in that syncs your progress between phones and
  [app.lowbackpaincoach.com](https://app.lowbackpaincoach.com)
- Nine short pain-science lessons for rest days

The method is a loaded 45-degree back-extension progression paced by
next-morning pain. If you do not have a bench yet, the app has a floor
on-ramp until you can use a 45-degree bench. A
[45-degree back-extension bench](https://lowbackpaincoach.com/back-extension-bench-buying-guide/)
is the equipment the program is written for; most gyms have one.

Not a medical device. Education about training, not diagnosis or
treatment. Publisher: Scrolling Is Evil LLC.

Longer brief: [https://lowbackpaincoach.com/llms-full.txt](https://lowbackpaincoach.com/llms-full.txt)