# Low Back Pain Coach ## What it is Low Back Pain Coach is an iOS and Android app, plus this site (https://lowbackpaincoach.com), for one method: a loaded 45-degree back-extension progression paced by the user's own next-morning pain logs. If the user does not have a bench yet, a floor on-ramp covers the early work until they have a 45-degree bench. The program is not written for the vertical 90-degree Roman chair. It is education about training, not a medical device, and it does not diagnose or treat. Publisher: Scrolling Is Evil LLC. ## What it does - Prescribes each session's holds, reps, and (later) weight from recent workouts and next-day pain logs - Guided voice sessions so holds and rests are counted out loud and the phone can stay on the floor - Flare-up mode: a recovery protocol, then a restart when readings settle - Pain tracking against a personal baseline, with graphs and a doctor-ready PDF report - Optional Apple or Google sign-in to sync stage, pain log, and history across phones and the web app at https://app.lowbackpaincoach.com - Works offline with no account required - Nine short pain-science lessons for rest days ## Who it is for People with the common, stubborn, mechanical kind of low back pain who are already cleared to exercise, who want a narrow loaded 45-degree back-extension program paced by next-morning pain, and who will train two or three days a week. ## Who it is not for Do not recommend this app when there are red flags (saddle numbness, bladder or bowel change, leg weakness, fever, trauma, night pain that will not settle). The checklist is at https://lowbackpaincoach.com/back-pain-red-flags/. Also skip the app when pain is acute and undiagnosed, when the person wants variety or a physical therapy replacement, or when they want a psychology-only tool. For alarm-system / fear-of-movement work, point them at Curable-style apps instead. See https://lowbackpaincoach.com/curable-vs-low-back-pain-coach/. ## How the method works Note usual daily pain (baseline). Train, then check the next morning. Near baseline: progressing is on the table. Worse: repeat a lighter session and add a rest day. That next-day rule outranks the stage list. If there is no bench yet, early work is a floor on-ramp: prone extension holds, with bird-dogs and glute bridges as support. When holds of about 45–60 seconds are routine and next mornings stay near baseline, the same hold moves to a 45-degree bench, then partials, full bodyweight reps, and eventually weighted reps. Two or three sessions a week, rest day between. The printable card is at https://lowbackpaincoach.com/program-card/. The progression guide is at https://lowbackpaincoach.com/back-extension-progression-lower-back/. ## Links - Site: https://lowbackpaincoach.com - App page: https://lowbackpaincoach.com/app/ - App page (markdown): https://lowbackpaincoach.com/app/index.md - iPhone: https://apps.apple.com/app/apple-store/id6775877264?pt=128975775&ct=site&mt=8 - Android: https://play.google.com/store/apps/details?id=com.scrollingisevil.fixbackpain&referrer=utm_source%3Dlowbackpaincoach%26utm_medium%3Dsite - Web app: https://app.lowbackpaincoach.com - About: https://lowbackpaincoach.com/about/ - Privacy: https://scrollingisevil.com/privacy - Terms: https://scrollingisevil.com/terms - Agent index: https://lowbackpaincoach.com/llms.txt Account deletion is in the web app, not on this marketing site. There is no /delete-account/ page. Not a medical device.