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The app runs the four stages and sets each session from your pain log.

Do the session on the bench. The next morning, log how your back feels. The app compares that with your usual level and writes the next session, and a voice counts the holds, reps and rest so the phone can stay on the floor.

What it costs

The download and your first guided session are free. After that it is $9.99 a month or $59.99 a year, each with a 7-day free trial if you have not had one. Subscriptions renew until you cancel, which you do in your App Store or Google Play settings. Cancel a trial at least a day before it ends and you pay nothing. These are US prices; the stores set them in other countries. The lifetime purchase is no longer sold; if you bought it, you keep full access.

What you need

A 45-degree back-extension bench, at a gym or at home (what to look for). The program is not written for the vertical 90-degree Roman chair. No bench yet? Start on the floor today. Tell the app when you have a bench and it starts Stage 1.

An iPhone on iOS 15 or later, or an Android phone on Android 8.0 or later.

What it does

Writes every session from your recent workouts and pain logs, and moves you up a stage when you meet the target on each of the last three training days (partial sessions do not count), you logged pain on at least 3 of the past 7 days with none above baseline or in your legs, and your next-morning check-ins allow a step up.
Talks you through each session, counting holds, reps and rest out loud.
Stops the extension work when you log pain in your legs, and shows the red flags: emergency care now for the emergency signs, a clinician today for the others.
Flare-up mode pauses bench work and offers an eased first session after two days at or below your usual level.
Shows your pain against your baseline on a calendar and graphs.
Makes a PDF of your training and pain history to give a doctor or physical therapist.
Syncs between phones and app.lowbackpaincoach.com if you sign in with Apple or Google. Without an account it works offline and keeps everything on your phone.
Optional Google Drive backup, CSV export, reminders to log, and steps and sleep from Apple Health or Health Connect shown next to your pain.
10 short lessons on how long-running pain works.

What it does not do

It does not diagnose anything or replace a clinician. Exercise has good evidence for chronic low back pain in general. This exact bench progression has not been tested in a trial. It is the method I used, written into an app. The method itself is on How it works, and a notebook can run it if you would rather not pay.

Share the program

Settings has a Share the program button. It opens your phone's share sheet with a link to the program page. The link carries nothing about you or your logs.