01
The boom and bust cycle
Generic plans tell you to push hard on good days. That leaves you paying for it with days of stiffness and doing nothing.
For chronic pain: Bend and lift again without the fear.
Your coach programs exercise for chronic pain through three 25-minute sessions a week of graded exposure. Preset quotas, paced walks and Mediterranean meals help you build confidence in your body again.
PainSmart Movement is $19.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 3
- per session, max
- 25min
- meals a day
- 4
PainSmart Movement your coach · online
Today · Monday
Graded-Exposure Strength
25 min · from your plan
You: I slept terribly and my back is really stiff this morning. I cannot do the squats.
Your coach: Today's session goes lighter: one set less on each move, slow and easy, and the breathing work stays. If the night was really bad, mark it in your pre-session check and today becomes the flare-day protocol.
Plan updated · confirmed in chat
The problem
Why standard plans fail you
02
Avoiding what feels hard
Skipping every movement that feels stiff keeps your world small. You need a structured way to practice bending and lifting without overdoing it.
03
Rigid workout schedules
When a bad night leaves you stiff, a standard program demands the same heavy workout. You need a plan that knows when to pivot.
The method
How your coach works
01
Preset quotas
You stop when the plan says stop, whether or not it hurts. This builds predictable tolerance over time.
RuleA preset rep limit keeps you from overdoing it.
02
Feared-movement ladder
Your coach programs hinges, squats, and reaches in small doses. You practice the movements you avoid until they feel familiar again.
RuleGraded exposure to bending and lifting builds your confidence.
03
Paced walks on rest days
Your rest days carry a timed walk that you stop at the timer, not at pain, adding a minute a week as your notes say.
RuleAdd one walking minute a week, and stop at the timer
04
Flare and sleep days
A short night on your wearable lightens your next session, and a flare or bad night in your pre-session check swaps in the flare-day protocol. Switch to the easy-prep Flare Day menu in the app.
RuleA bad night swaps today for the flare-day protocol
Your week
A week of paced movement
Ask your coach in chat to move a session to a day that suits you; each one runs 25 minutes.
- Mon: Graded-Exposure Strength(Train)
- Tue: Graded Walk and Pacing Timer(Active)
- Wed: Nervous-System Regulation and Core Confidence(Train)
- Thu: Graded Walk and Sleep Wind-Down(Active)
- Fri: Feared-Movement Exposure(Train)
- Sat: Flare-Day Protocol or Warm-Water Option(Active)
- Sun: Full Rest(Rest)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Chronic low back pain that makes bending and lifting feel unsafe
- Fibromyalgia clients who flare after unaccustomed effort
- People stuck between doing too much on good days and nothing on bad ones
Pick another coach if
- New, severe or changing pain that has not been assessed by a clinician
- Anyone looking for a quick fix or a program that avoids all discomfort
How this coach works
What PainSmart Movement does, and what it leaves to your clinician.
- Your plan comes from PainSmart Movement's written programme — the week, how load goes up, when it backs off and how it feeds you, as shown above — matched to your intake: goals, schedule, equipment, injuries and the health details you share.
- It is an AI fitness coach, not a clinician. It does not diagnose, treat or change medication, and it works inside the limits your clinician sets.
- When your wearable shows low recovery, today's session gets lighter. Planned deloads follow the programme's schedule, and you can ask for one in chat at any time.
- The programme was written for this coach and is checked by automated rules. No clinician has reviewed it, and none of the organisations below has reviewed or endorsed Agents4 Fitness.
Your clinician manages your condition and any medication; your coach plans training and food inside the limits they set.
Sources you can read
Independent public guidance on exercise for this situation. Listed so you can check it yourself; these organisations have not reviewed or endorsed Agents4 Fitness.
- Chronic pain (primary and secondary) in over 16s (NICE guideline NG193): recommendationsNational Institute for Health and Care Excellence (NICE)
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
- Physical Activity Guidelines for Americans (current guidelines)U.S. Department of Health and Human Services (ODPHP)
Not medical advice. PainSmart Movement provides fitness and nutrition coaching only. Talk to your clinician before you start, and stop and get medical help if you feel unwell while training.
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. PainSmart Movement writes your first plan before you sign in. Month to month; cancel in a tap.
PainSmart Movement
$19.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need a lot of equipment for this?
No. The 25-minute sessions use body weight, a chair, a wall, a light resistance band and household items like a shoe or small bag.
What if I wake up in a flare-up?
Rate your pain in the pre-session check: a flare turns the day into the Flare-Day protocol of slow breathing, a short walk and one gentle movement. Switch the menu to Flare Day in the app for easy-prep meals.
Will this heal my fibromyalgia?
No. It is not a treatment. Your coach works alongside your clinician and programs paced movement, sleep habits and Mediterranean meals to build your tolerance for activity.
I am afraid of making my back worse.
The program uses preset quotas. You stop exactly when the plan says to, whether it hurts or not, which keeps you from overdoing it.
What if I miss a few days?
Carry on with your next session; nothing gets doubled up. After a missed week, your coach's rule is to restart two rungs down the ladder, so tell your coach in chat where you are.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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