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45-degree back-extension program card
The four bench stages, the floor start, and the next-morning rule on one printable page. The program needs a 45-degree back-extension bench; it is not written for the vertical 90-degree Roman chair.
Back-extension program at a glance
Baseline. Your usual pain on an ordinary day, 1 to 10. Next morning. Log your pain the morning after each session. Above baseline: cut the next session back (holds and full reps about 30%, partials a rep and 10% of range, weighted 5 lb). At baseline: repeat it. Below baseline: add a little (5 seconds, one rep, or 10% more range; on Stage 4 one rep, and at 12 reps 5 lb more and back to 8). Pain in the legs: stop the extension work.
| Stage | Start | Move on when |
|---|---|---|
| Floor (no bench yet) | 3 rounds: 10 s prone hold, 6 bird-dogs, 8 glute bridges. 60 s rest. | Prone holds of about 30 s a round, several sessions, logs no worse than baseline |
| 1 · Holds | 3 holds of 15 s at the top. 60 s rest. | About a minute of holding per session |
| 2 · Partials | 3 × 3 reps over half your range. 60 s rest. | 5 reps over 80% of your range |
| 3 · Full reps | 3 × 5, body weight. 90 s rest. | About 20 reps in a session |
| 4 · Weighted | 3 × 8 with 10 lb at the chest. 120 s rest. | At 12 reps, add 5 lb and go back to 8. Never add weight and reps together. |
Bench stages move on after 3 sessions in a row at the target, with pain logs on at least 3 days of the past week all at or below baseline and the newest one below it. A first-ever bench session may start at 10 or 20 s holds instead of 15. Schedule. 2 to 3 sessions a week, a day between. Setup. Pad at the hip crease, ankles locked. From Stage 2, let the back round on the way down and straighten on the way up. Flare. Pause bench work, walk, change positions often, keep logging. Restart easier after two days at or below baseline. Emergency, go now. New numbness in the groin or inner thighs (saddle area), new bladder or bowel trouble. Doctor or urgent care today. New leg or foot weakness, fever or chills, pain after real trauma such as a fall, crash or heavy blow, unexplained weight loss or a cancer history, constant pain at rest that is worse at night and does not change with movement.
lowbackpaincoach.com · general exercise education, not medical advice
Exercise has good evidence for chronic low back pain in general; this exact bench progression has not been tested in a trial. The reasoning and sources are in the progression guide and why these numbers. The app runs the card for you.