Low Back Pain Coach

Log pain, train the four-stage back-extension progression, and watch your trend against your own baseline. Works offline. Your data stays on your phone.

Low Back Pain Coach helps you rebuild a strong, resilient lower back using one simple, proven movement: the back extension (also known as a hyperextension). Instead of guessing, you follow a clear four-stage progression and let your own pain trend guide how fast you move.

HOW IT WORKS Set your typical daily low back pain as a baseline. Then train and log how you feel — especially the day after a workout. The app compares recent pain to your baseline and suggests whether to advance, hold steady, or ease off. Progress is driven by how your body actually responds, not a rigid calendar.

THE FOUR-STAGE PROGRESSION

• Isometric holds — hold the top position to build tolerance.
• Partial reps — small range of motion, gradually increasing.
• Full reps — full-range back extensions, bodyweight only.
• Weighted reps — full reps with added weight for progressive overload.

FEATURES

• Today's stage — a suggested stage based on your recent pain vs baseline.
• Guided workouts — log time (isometric), reps and sets, or added weight.
• Pain tracker — record daily pain and see it against your baseline over time.
• Progress graphs — watch pain trend down and volume climb across weeks and months.
• Calendar — every workout and pain log at a glance.
• Achievements — milestones that keep you consistent.
• Reminders — prompts to log pain and train.
• Backup & export — your data stays on your device; export it whenever you want.
• Light and dark themes.

WHY IT WORKS Consistency beats intensity for chronic low back issues. Low Back Pain Coach removes the guesswork by tying every decision to your own pain signal, so you build strength at a pace your back can handle — and you can see the progress.

PRIVATE BY DESIGN No account, no ads, no analytics. Your workouts and pain logs are stored on your device and work fully offline. See our privacy policy for details.

BUY ONCE, NOT MONTHLY The core plan is free. An optional one-time Supporter unlock adds unlimited history and backup — no subscription, ever.

IMPORTANT Low Back Pain Coach is for education and self-management support only. It is not a substitute for professional medical advice, diagnosis, or treatment. If you have severe, worsening, or unexplained low back pain, consult a qualified healthcare provider before starting any exercise program.