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Optional everyday plan: walks, a smaller version of an activity, or both. Record walks in minutes or using a chosen step count checked against Health Connect. Rate the smaller step in the evening. One optional daily reminder. Voice-guided sessions keep Pause, End, mute and Skip visible. New ongoing sessions can save automatically when completed in full. Next-session preview with or without a paid plan. Widget to open the pain log. Floor rounds keep all recorded moves.
Lower-back extension exercises on a 45° bench. Your pain log sets the session.
Guided training to build strength and confidence in your back, with lower-back exercises on a 45° bench at home or at a gym. Log how your back feels the next day. The app sets the next session's holds, reps, rest, and weight from that log: ease off, repeat, or step up. Built for adults with chronic low back pain who have been cleared to exercise. The bench is also sold as a hyperextension bench or a 45° Roman chair. HOW EACH SESSION IS SET These lower back pain exercises change with your pain log, which the app compares with your baseline. The app recommends whether to progress, repeat, or step back, then sets the holds, reps, rest, and weight. Above your baseline the session eases off. The dose steps up only after a next-morning check-in below your baseline, or check-ins at your baseline after your last two training days. A stage moves up when you meet its target on your last three training days, with logs on at least three of the past seven days, none above your baseline and no leg pain. Guided audio counts you through the session. - Stage 1: isometric holds on the bench - Stage 2: partial reps that grow over time - Stage 3: full-range reps - Stage 4: weighted reps If you log pain in your legs, the app blocks guided back extensions and tells you to stop them. A pain score does not establish that an exercise is safe for you. A 45-degree back extension bench is required for the four-stage program. Without one, the app offers a floor routine with prone holds, bird dogs, and glute bridges. It also includes a guide to choosing a bench. WHAT YOU GET - Sessions based on your recent workouts and pain logs - Guided audio for holds, reps, and rest - A daily pain tracker with a baseline, calendar, and graphs - Flare-up mode with training pauses and restart recommendations based on your logs - A PDF of your training and pain history to share with a physical therapist or doctor - Short lessons about back pain - Works offline BEFORE YOU START This app provides exercise guidance and education. It is not a medical device and does not diagnose, treat, cure, or prevent any medical condition. Consult a clinician before starting. It is not intended for acute injuries. Go to emergency care now for any of these: new numbness, tingling or change in feeling in the saddle area (around the groin, inner thighs, genitals or anus, or when you wipe); new trouble getting or keeping an erection, not being able to orgasm, or a change in feeling during sex; new bladder or bowel changes, like trouble starting or stopping pee, a weak stream, not feeling when you need to go, or leaking pee or poo; new pain, tingling, numbness or weakness in both legs; leg or foot weakness that is getting worse (tripping, a foot that slaps down); or back pain that started after a recent serious accident, like a car crash or a bad fall. See a clinician today for other new weakness or numbness in one leg or foot, fever or chills, unexplained weight loss, a history of cancer, new pain after a recent smaller fall or knock, pain that is rapidly getting worse, or constant pain at rest that is worse at night. FREE AND PAID Free, with no plan: logging pain, the last 30 days of graphs, a spreadsheet (CSV) export of your logs, the lessons, and flare-up help with its safety checks. Your first guided session is free too. A plan adds the guided sessions and the daily dose from your pain logs, your full history, weekly reviews, the clinician PDF, backups, and themes. PRICING Monthly and yearly subscriptions are available. Eligible subscriptions include a 7-day free trial. The purchase screen shows the price, and the trial terms when a trial is offered, before you confirm. Subscriptions renew automatically unless canceled in Google Play. Cancel in Google Play before the trial ends to avoid the subscription charge. Terms of Use: https://scrollingisevil.com/low-back-pain-coach/terms/ Privacy Policy: https://scrollingisevil.com/low-back-pain-coach/privacy/