Build a lower back that can take real life again.

Training guides for the back-extension bench: a four-stage progression from easy holds to weighted reps, paced by how your back feels the morning after. Written by someone who used it on his own stubborn lower back.

New here? Start with the progression guide →

All guides

Back Extension Bench Buying Guide: What Actually Matters
How to pick a back-extension bench: 45 vs 90 degrees, pad height, ankle locks, weight ratings, and three price brackets.
August 10, 2026
Back Extension vs. Superman: Which Builds a Stronger Lower Back?
How the two exercises differ, which one keeps progressing, and how to pace either with your day-after pain reading.
July 2, 2026
How to Progress the Back Extension for a Stronger Lower Back
A four-stage back-extension progression, from isometric holds to weighted reps, paced by your own next-day pain readings.
July 1, 2026

The app

I built Low Back Pain Coach to run this loop so I would stop skipping it. It sets each session from your pain logs, counts your holds and rests out loud so the phone stays on the floor, and pauses the program when you flare. A notebook does the same job, and the loop matters more than the tool.