The Back Pain Podcast by Core Balance

Most people trying to fix back pain either hold their abs too tight or not at all, and this episode breaks down exactly how much abdominal activation is actually needed for spinal stability and why more tension often makes things worse. Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, addresses a common question from students: how much abdominal activation is appropriate during movement, and how do you maintain stability without creating excessive tension. Dr. Ryan explains the difference between deep stabilizing core muscles and superficial “six-pack” movement muscles, why tight hip flexors often pull on the spine, and how over-engaging the core can reinforce protection patterns rather than resolve them. He introduces the 10% rule for training deep postural muscles, explains the anchor connection method for natural engagement, and breaks down how to scale abdominal activation based on the demands of the activity.    This episode covers: Why abdominal activation is not the same as bracing The difference between deep stabilizers and six-pack muscles How tight hip flexors pull on the lumbar spine The 10% rule for training postural core muscles Why high-intensity core work can bypass deep stability How to find the right amount of tension during movement Why anchor connection creates natural abdominal engagement How breathing integrates with proper core activation   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass    Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters   00:00 — Abdominal activation: how much tension is enough? 07:10 — Tight hip flexors and pulling on the spine 14:30 — Deep core vs six-pack muscles explained 22:00 — The 10% rule for postural muscle training 30:40 — Why over-bracing reinforces protection patterns 38:20 — Anchor connection vs consciously flexing abs 46:15 — Scaling abdominal activation to activity level 54:40 — Breathing, “get fat,” and deep core expansion 1:02:10 — Office sitting, lumbar support, and spinal stamina 1:09:30 — Student success story and core transformation 1:15:40 — Common mistakes in core training   Student Questions & Coaching   09:20 — Student question: How much abdominal activation should I use? 18:40 — Overly tight core muscles and hip flexor pain 41:50 — Breathing during the bridge and maintaining engagement 58:30 — Front anchors progression and staying connected

Chronic back pain is rarely solved by resting, avoiding movement, or “protecting” the spine, and this episode explains why continued use of the back, when done correctly, is often essential for long-term recovery rather than harmful. Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, addresses one of the most common and misunderstood questions in chronic pain recovery: whether you should continue using your back when it hurts. Dr. Ryan explains why chronic pain differs fundamentally from acute injury, and why immobilization and avoidance often worsen pain over time. He breaks down how fear-based movement patterns, muscle imbalance, and loss of confidence reinforce instability and prolonged pain, and why maintaining gentle, confident movement is critical for keeping spinal support muscles active.     This episode covers: Why chronic back pain should be treated differently than acute injury How avoiding movement can weaken spinal support muscles Why confidence changes neuromuscular firing patterns The role of muscle imbalance in chronic back pain Why bed rest is counterproductive for long-term recovery How gentle, consistent movement supports spinal stability Why core balance instead of isolation or bracing is the long-term solution   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass    Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters   00:00 — Should you avoid using your back when it’s in pain? 05:20 — Chronic pain vs acute injury: why immobilization fails 11:40 — Why avoiding movement weakens spinal support 18:30 — Fear-avoidance behavior and protection patterns 25:45 — Confidence, movement, and neuromuscular firing 33:10 — Why bed rest prolongs chronic back pain 40:20 — Key takeaways for using your back safely   Student Questions & Coaching   22:00 — Student question: Should I stop using my back during flare-ups? 28:40 — Muscle imbalance, weakness, and chronic pain patterns 34:50 — Core engagement vs bracing and over-tension 41:30 — Walking, daily activity, and restoring confidence

Chronic back pain is rarely caused by damaged discs or poor posture, and this episode explains how mindset, fear-based movement, and nervous system responses often drive pain persistence instead.  Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explores the psychology of chronic back pain and how mindset directly influences movement, muscle activation, and pain persistence. Drawing from his own long-term struggle with chronic low back pain, Dr. Ryan explains how fear-based movement patterns and “protection mode” reinforce abnormal muscle firing, compensation, and ongoing pain. Using a pivotal personal story inspired by Kobe Bryant’s approach to injury and recovery, he breaks down how confidence-driven movement can immediately change neuromuscular firing patterns without altering strength, flexibility, or structure. Through student case examples and coaching responses, he explains why chronic pain is often poorly correlated with imaging findings, how fear avoidance behaviors perpetuate flare-ups, and why rebuilding trust, confidence, and core-led movement is essential for long-term recovery.   This episode covers:   Why chronic back pain is often driven by fear-based movement patterns How mindset directly alters neuromuscular firing and muscle recruitment Why pain persistence is poorly correlated with imaging and structural damage The concept of fear avoidance behavior and its role in chronic pain cycles Why protection mode reinforces muscle imbalance and instability The role of breathing in calming the nervous system and reducing pain response   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass    Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters 00:00 — Mind over matter and why mindset affects chronic back pain 06:15 — Personal story: chronic back pain, fear, and early limitations19:30 — Fear-avoidance behavior and abnormal movement patterns 26:30 — Why confidence changes muscle firing without exercises 33:30 — Kobe Bryant’s recovery mindset and long-term pain relevance Student Questions & Coaching 40:00 — Student question: feeling constantly on the verge of a flare-up 47:30 — Disc bulges, SI pain, and how to interpret warning signals 55:30 — Breathing, anchors, and calming fear-based pain responses 1:03:00 — Why imaging findings often don’t explain chronic pain 1:11:00 — Student question: posture fatigue and “sitting up straight” 1:19:30 — Student question: quad fatigue during sitting and muscle imbalance 1:28:30 — Student question: SI belts, bracing, and when support helps or hurts 1:37:30 — Student question: weight training and the “core-out” principle

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explores how predictable muscle imbalance patterns, not isolated injuries or “bad posture”, drive most cases of chronic low back pain. Dr. Ryan explains how the body enters a full-body protection pattern after injury, stress, or prolonged sitting, and why this pattern pulls the spine into exaggerated curves that reinforce pain, stiffness, and instability. Referencing Vladimir Janda’s Crossed Posture Syndrome, he breaks down how tight hip flexors, weak glutes, inhibited core muscles, and overactive spinal extensors work together to keep the body stuck in pain. Through detailed coaching responses, he explains why setbacks happen, how fear-based movement patterns limit recovery, and how rebuilding core-driven movement restores confidence, balance, and long-term spinal resilience.   This episode covers:   Why most chronic back pain follows a predictable, full-body postural pattern How protection mode pulls the body toward a fetal position The role of exaggerated spinal curves in ongoing pain Why hip flexors tighten and glutes shut down in chronic pain Why massage and adjustments often provide only temporary relief How core weakness drives compensation and instability The connection between hip pain, back pain, and movement retraining   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass    Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters    00:00 — Why chronic back pain follows a predictable postural pattern 07:00 — Protection mode and the body’s tendency to “close down” 14:30 — Crossed posture syndrome and spinal curvature explained 22:30 — Why hip flexors tighten and glutes weaken 30:30 — How fear and guarding reinforce pain cycles 38:30 — Why massage and adjustments don’t fix the root cause 46:30 — Setbacks, flare-ups, and how to respond to them 55:00 — Hip-back connection and movement retraining 1:03:30 — Building endurance in deep core muscles 1:12:00 — Long-term recovery through confidence and control 1:20:30 — Final guidance, integration, and closing thoughts  

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down one of the most common yet misunderstood contributors to back pain: how sleeping positions, mattress choice, and fear-based protection patterns can worsen pain instead of relieving it. Dr.Ryan explains why there is no single “perfect” way to sleep, how different positions affect the spine, hips, and shoulders, and how muscle imbalance, not sleep posture alone, is often the real root cause of morning pain and stiffness.   This episode covers:   Why back pain is often worst in the morning How mattress firmness impacts spinal alignment The pros and cons of back sleeping, side sleeping, and stomach sleeping How prolonged fetal positioning reinforces muscle imbalance When sleeping in protection mode is appropriate during flare-ups The role of hip flexors in nighttime back pain How pillows should be used (and when they shouldn’t) The connection between fear avoidance and persistent pain    Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass    Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters  00:00 — Why sleeping is one of the biggest drivers of back pain 03:00 — Why back pain is often worse in the morning 06:30 — Mattress firmness and spinal support explained 10:00 — Back sleeping: when it helps and when it doesn’t 14:30 — Side sleeping, fetal position, and shoulder strain 18:30 — Stomach sleeping: risks, benefits, and neck position 22:30 — Sleeping during flare-ups and protection mode 27:00 — Hip flexors, spinal tension, and pillow placement 31:30 — Fear avoidance, confidence, and movement quality 36:30 — Why chronic sleep discomfort signals muscle imbalance 40:00 — Long-term recovery and how to sleep without overthinking

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down a critical but often misunderstood issue: how prolonged rest and inactivity can quietly turn acute back pain into a chronic problem. Using a real-world example of a patient told to stop all physical activity for three months, Ryan explains why inactivity accelerates spinal instability, degeneration, and fear-based movement patterns.   This episode covers:  Why stopping physical activity can worsen chronic back pain Why “realigning” the spine without movement does not work The role of muscles as the true stabilizers of the spine Fear of movement and its psychological impact on pain How to safely resume activity after a back spasm Why walking is often the best first step in recovery The difference between physical therapy and general activity Why slow progress is the most sustainable progress How breathing and floor-based awareness reduce pain How posture, muscle balance, and movement patterns are connected Why chronic degeneration does not automatically mean chronic pain   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass    Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters: 00:00:00 — Why chronic back pain often starts with the wrong response 00:04:30 — The dangerous medical advice 00:10:00 — How inactivity creates instability, degeneration, and fear of movement 00:16:30 — Why the spine needs movement, not protection, to heal 00:22:00 — Muscle atrophy and loss of control 00:28:30 — Fear avoidance: how pain becomes chronic without new injury00:41:30 — Movement quality vs exercise quantity in back pain recovery 00:48:30 — Rebuilding stability safely after spasms or flare-ups 00:55:30 — How to resume activity without re-injuring your back 01:02:30 — Long-term recovery roadmap  

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down the right strategy for back pain exercises and why lasting recovery has far more to do with mindset and movement quality than chasing the “best” exercise. He explains why exercises are tools, not the solution, and how true progress comes from relearning how to move with deep core support. You’ll learn why less is often more, how to avoid reinforcing imbalances, and how listening to your body over time leads to permanent change rather than temporary relief.   This episode covers:   The long-term approach to healing chronic back pain Consistency vs. intensity: what actually creates lasting change Quality over quantity in movement retraining What “tune in, turn on” really means for your core and spine Why exercises don’t fix pain Using breathing and awareness to support movement When stretching helps and when it doesn’t Student insights: breakthroughs with the Back Anchor, shoulder surgery, SI joint pain, and exercise selection   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass    Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters:   00:00 – The right strategy for back pain exercises (overview) 02:10 – “Tune in, turn on”: the mindset behind movement retraining 05:30 – Long-term game: why healing isn’t overnight 09:10 – Consistency is key: small daily practice vs intensity21:00 – Turning on the deep core during movement 30:40 – Maintenance mindset: “tissue debt” and using exercises as tools37:30 – Listening to your body: review what helped vs what flared symptoms 40:10 – Student Q&A begins: shoulder opener + lats + leverage cues 44:10 – Q&A: spinal rotation stretches (when they help vs aggravate) 47:20 – Q&A: chair pose rib flare, tight lats, and hanging for decompression 49:40 – Q&A: SI joint soreness, car rides, and scaling Running Man/Typewriter 53:30 – Q&A: stiffness at night/morning, PT machines, stretching, mattress advice 57:40 – Q&A: tubing on a river, hiking, and pacing

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explains why “pushing it harder” is often the worst possible strategy for chronic back pain recovery. Drawing from his clinical experience and a real conversation with a longtime friend struggling with severe back pain, Ryan breaks down why intensity, heavy resistance, and rushing the process can actually reinforce the very dysfunctions people are trying to fix. He explores the neurological and biomechanical reasons aggressive exercise fails in chronic pain, clarifies the difference between deep stabilizing muscles and surface power muscles, and explains why true spinal support must be rebuilt slowly through awareness, connection, and low-intensity engagement. This episode emphasizes patience, nervous system retraining, and sustainable progress over force, intensity, and willpower.   This episode covers: Why “pushing harder” is a natural instinct but the wrong strategy for chronic back pain A real story: why trying to rush recovery can backfire The difference between global power muscles and deep stabilizing muscles Why high-intensity exercise can worsen muscle imbalances How chronic pain shuts down deep core stabilizers Why heavy resistance training misses the muscles that protect the spine The role of neuromuscular retraining in long-term recovery Why low-intensity, long-duration engagement is essential for spinal stability Why awareness-based exercises feel subtle but are highly effective How repetition and time rebuild lost neural connections Why the body resists rapid change and adapts best gradually Lessons from footwear, posture, and repetitive stress injuries How to safely integrate weight training during recovery Turning everyday movement into a core-stability exercise Why slow progress leads to the most durable results Student Q&A: weight training, numbness, rowing machines, balance, sleep, and soreness   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the foundational lessons firsthand and begin rebuilding spinal stability through awareness-based movement: https://www.corebalancetraining.com/masterclass   Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters: 00:00:00 – Why pushing exercises harder fails in chronic back pain 00:02:30 – A real story: trying to rush recovery 00:06:00 – Why intensity feels productive but causes setbacks 00:08:00 – Global muscles vs. deep stabilizing muscles 00:14:00 – Why power training reinforces imbalance 00:18:45 – Weigh training during the CBT program 00:21:00 – Why low-intensity training activates spinal support 00:25:30 – Lifetime impact of training 00:28:00 – Pushing away concept 00:32:00 – Are core muscles not ready? 00:35:30 – Why the program is intentionally slow 00:38:30 – Weight training during recovery: what’s safe 00:42:30 – Turning any movement into a core exercise 00:46:30 – Q&A: numbness, nerves, and healing timelines 00:49:30 – Q&A: rowing machines and repetitive motion 00:53:30 – Q&A: balance, sleep positions, and soreness 00:58:00 – Final takeaway: slow progress is sustainable progress  

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down how to make real progress while living with back pain, without fear, flare-ups, or setbacks. Drawing from his own decade-long journey through chronic lower back pain, Ryan explains how to safely progress exercise and daily movement even when pain is present. You’ll learn how to distinguish “good pain” from “bad pain,” why pushing harder is often the wrong strategy, and how listening to your body is the most valuable skill for reversing chronic pain. He also walks through practical applications using Core Balance concepts like the Front Anchors, Push Away, and the 10% rule, showing how to keep moving forward without aggravating sensitive joints, discs, or nerves. This episode covers: Why pain is not black and white, and how to understand it as a spectrum The difference between “good pain” (stiffness, muscular discomfort) and “bad pain” (sharp, deep, or intuitive warning pain) How to safely progress exercises when pain is present The 10% rule: gaining benefits without pushing into pain Why doing less can sometimes create more long-term progress How to apply the Push Away concept without compressing the spine Common mistakes during Front Anchor exercises and how to correct them Why overusing superficial back muscles creates fatigue and instability How core stability protects the spine better than bracing or forcing movement Q&A on running, hiking, knee pain, disc bulges, stenosis, and nerve symptoms Why balance, moderation, and awareness beat intensity and volume Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program. Episode Chapters: 00:00:00 – What this episode is about: making progress in your exercise routine 00:03:30 – Why listening to your body is the most important skill 00:06:15 – Understanding pain as a spectrum (good pain vs bad pain) 00:10:00 – Is sharp, intense pain, “Bad” pain? 00:13:00 – Muscle stiffness, movement pain, and when pushing is beneficial 00:19:30 – The 10% rule and how to progress without setbacks 00:23:45 – Applying the rule to Front Anchors and Push Away 00:31:00 – Why intensity often slows healing instead of speeding it up 00:34:00 – Q&A: discs, stenosis, knee pain, hiking, and running 01:07:20 – Final takeaways: balance, patience, and long-term resilience  

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explores the mind–body connection in back pain and addresses a common question from students, “How emotional and psychological factors interact with physical causes of pain.” Drawing from clinical experience, student questions, and influential ideas such as Dr. John Sarno’s work, Ryan explains why back pain is rarely only physical or only emotional and why a combined, holistic approach leads to better long-term outcomes. This episode covers: What the mind–body connection really means in chronic back pain A student question that sparked the discussion: emotional vs. physical healing Dr. John Sarno’s theory of repressed emotions and tension-based pain Why muscle tension and reduced blood flow can create real pain How posture, joint friction, and muscle imbalances contribute to degeneration Why emotional stress can worsen existing physical back problems How chronic pain can create fear-based movement and reinforce dysfunction When back pain may start emotionally and later become physical Why modern lifestyle factors (sitting, screens, stress) are driving back pain rates up Why addressing both emotional awareness and physical mechanics matters Core stabilization as the foundation for spinal protection Why slow, mindful progress beats intensity in rehab The role of breathing as the “foundation of the foundation” How excessive effort can increase tension and delay healing Understanding left–right vs. front–back imbalances Why unilateral training helps correct asymmetries The importance of movement quality over forcing strength How fear, stress, and rushing can instantly worsen symptoms Practical reflections to reduce emotional tension in daily life A holistic view: awareness, patience, and consistency over quick fixes   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass   Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters: 00:00:00 – Introduction: The mind–body connection in back pain 00:02:10 – A student’s question that sparked this discussion 00:04:15 – Dr. John Sarno’s theory: emotional causes of back pain 00:07:00 – How stress and tension create real physical pain 00:10:10 – Do emotional and physical causes overlap? 00:15:20 – The perfect bridge pose & the mattress you use 00:18:15 – Activating core muscles 00:22:50 – Back anchor progression and Breathing in core control 00:25:00 – Student Q&A: Doing a typewriter squat 00:28:40 – Student Q&A: Will CBT help with back pain symptoms? 00:32:50 – Having the right posture for exercises 00:36:15 – Student Q&A: How to walk uphill 00:37:45 – Connecting better with body and body imbalances 00:41:50 – Front anchors and Push away explained 00:48:30 – Final thoughts: awareness, and mind-body connection

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, takes a clear and compassionate look at setbacks on the healing journey. He covers why they happen, why they’re normal, and how to respond in a way that accelerates long-term progress instead of derailing it. Drawing from student questions and real examples, Dr. Ryan explains the psychology behind setbacks, how to return to training safely, and why the fundamentals of breathing, anchors, and core connection are your most powerful tools when things flare up. You’ll learn how to interpret soreness, stiffness, and flare-ups, how to adjust your practice without losing momentum, and why setbacks often become turning points for deeper body awareness and more sustainable healing. This episode covers: Why setbacks are inevitable and why progress is never linear The psychology of setbacks: mindset, acceptance, and learning How inflammation, irritation, and muscular shutdown follow a flare-up The predictable pattern: why core muscles “turn off” under stress When to rest, when to move, and why prolonged rest slows healing How to “go back to the basics” without losing your progress Using the back anchor, front anchors, and breathing to re-establish control Overuse vs. intensity: how doing “too much” creates flare-ups How to troubleshoot stiffness, soreness, and morning tightness Why quads and lower-back muscles often dominate early training How to shift movement patterns toward core-dominant movement Shoulder impingement vs. tendinitis: key differences and safe training ranges How to train at the edge of pain without aggravating injury Posture limitations, breathing challenges, and realistic timelines for change Cardio as a tool to reduce stiffness through improved blood flow How to handle discouragement and avoid the biggest mistake: quitting Why setbacks become easier to bounce back from over time Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program. Episode Chapters 00:00:00 – What this episode is about: setbacks on the back pain healing journey 00:01:20 – The psychology of setbacks: mental game, acceptance, learning 00:03:00 – Physical and practical strategies to overcome setbacks 00:09:30 – Why core muscles “turn off” after a flare-up 00:10:30 – How to restart: breathing, anchors, and reconnecting 00:12:30 – Front anchors, walking, and over-intensity 00:17:40 – Shoulder pain, tendinitis vs. impingement, and how to train safely 00:22:00 – The “painful arc” principle and threshold-based strengthening 00:24:00 – Bridge mechanics: quads, lower back dominance, and corrections 00:27:30 – Morning tightness, sitting too much, and mattress factors 00:31:20 – Using cardio to reduce muscle soreness and stagnation 00:32:00 – Posture limitations, breathing challenges, and patience 00:38:00 – When quads cramp during bridges, and how to fix it 00:46:20 – Gratitude and mindset: navigating the hardest stage of setbacks 00:48:00 – Final guidance: get on the floor, reconnect, and keep going

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down an often-overlooked contributor to chronic lower back pain: tendonitis. While people frequently associate tendonitis with knees, elbows, or Achilles pain, Dr. Ryan explains why inflamed, overworked spinal and hip tendons are extremely common in back-pain sufferers and why they’re rarely recognized as such. He walks through what tendons are, why they become irritated, how muscle imbalances make tendonitis worse, and the surprising reason resting too much can actually prolong your pain. Dr. Ryan also answers student questions about tailbone pain, deep core activation, bridge mechanics, glute tendinopathy, hamstring tightness, and nerve symptoms in the legs and feet.   This episode covers: What tendonitis really is and why it commonly shows up along the “belt line” of the lower back Why overactive muscles and underactive deep core muscles lead to irritated tendons How repetitive stress and compensation patterns create tendon breakdown Why rest alone often makes tendonitis worse  The “middle ground” principle: how to stay active without overdoing it How to reflect on yesterday’s activities to understand delayed pain today Why eccentric exercises are often prescribed for tendon healing Why tight hamstrings are not the enemy Core Balance Training’s approach: balance muscle activity, build deep core support, and follow your body’s signals   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program. Episode Chapters:   00:00:00 – Why tendonitis matters in chronic back pain 00:02:00 – What tendons are and how they become irritated 00:05:00 – Overactive vs. underactive muscles and why imbalance stresses tendons 00:08:00 – Why tendonitis is common along the belt line of the lower back 00:10:00 – The powerful strategy: listen to your body & reflect on delayed pain 00:14:00 – Overuse vs. underuse: finding the middle zone for tendon healing 00:17:00 – Why rest alone worsens tendonitis  00:19:00 – Using eccentric exercises to strengthen irritated tendons 00:22:00 – Q&A: modifying Back Anchor Awareness for tailbone pain 00:25:00 – Q&A: upper vs. lower abdominals during Back Anchor work 00:38:00 – Q&A: outer-hip pain during bridges & gluteal tendinopathy 00:32:00 – Q&A: tight hamstrings, bridge breathing, and avoiding over-stretching the back 00:36:00 – Q&A: nerve pain into the legs/feet, MRI findings, and EMG decisions  

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explains the single most valuable skill anyone can develop to reverse chronic back pain: listening to your body. Drawing from years of clinical experience and his own recovery journey, he breaks down why pain is communication, not an enemy, and how learning to interpret your body’s signals can guide every decision you make. Ryan discusses why most people stay stuck in the pain cycle, how to identify the activities that help versus harm, and why only you can feel the sensations that matter most. He also explains how to use body awareness to determine how much exercise you should do, the importance of reaching an appropriate level of challenge, and why rigid “sets and reps” don’t work for real-life back pain recovery.   This episode covers:   Why listening to your body is the foundational skill for reversing back pain How pain acts as communication and why it’s often misinterpreted The importance of reflecting on daily activities to identify triggers Why good sensations matter and how to notice them beneath the pain How the back-pain cycle works and how to break it How to know exactly how much to exercise using your body’s feedback Why rigid “3 sets of 10” protocols fail most people with pain Why posture, muscle imbalances, and predictable patterns influence recovery How Core Balance Training uses neuromuscular re-education to rebuild movement Listener Q&A: degeneration at L5–S1, upper/mid-back pain, inversion tables, forward-head posture, TFL/quad overuse, SI joint injury Why nothing in the CBT program can harm you—and how to adapt if you’re acute   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson and begin retraining your movement patterns from the inside out:https://www.corebalancetraining.com/masterclass    Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters 00:00:00 – The most valuable skill for reversing back pain00:01:30 – Why pain is communication, not the enemy00:04:30 – Linking pain signals to your daily activities00:07:00 – Good sensations: the signals most people overlook00:10:00 – Breaking the pain cycle through awareness and small changes00:15:00 – How to use body awareness to guide exercise00:18:00 – Challenge, fatigue, and why sets/reps don’t work00:25:00 – Q&A: severe L5–S1 degeneration and realistic improvement00:30:00 – Q&A: inversion tables, decompression, and delayed reactions00:39:00 – Q&A: forward-head posture and adapting to discomfort00:42:00 – Q&A: shoulder tension, compensation, and firing-pattern retraining00:45:00 – Q&A: TFL/quad overuse in bridges and simple fixes00:50:30 – Q&A: SI joint injury, referral pain, and whether CBT is safe

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down acupuncture and dry needling: what they are, how they work, who they help, and where their limitations lie. Drawing from personal experience, clinical knowledge, and years of observing thousands of back-pain cases, he explains why both treatments can feel amazing yet rarely solve chronic back pain at its root. You’ll learn the real difference between acupuncture and dry needling, why both can produce instant relief but not lasting change, and how to think about them inside a long-term healing strategy. Dr. Ryan also dives into the deeper cause of chronic muscle tension, why knots and trigger points keep coming back, and how core stability creates true, lasting change.   This episode covers:   The difference between acupuncture and dry needling What influences acupuncture results Dry needling: how it releases trigger points instantly  Dr. Ryan’s experience with deep hip-flexor dry needling  Why muscle knots form Why chronic tension returns unless you fix the underlying imbalance How tight hip flexors, stiff shoulders, and limited rotation relate to core weakness Why deep core activation reduces full-body tension over time How to approach stubborn hip and shoulder limitations safely Q&A: sitting cross-legged, hip rotation, mobility vs. core strength Q&A: tight hip flexors during the bridge and how to get into a true stretch Q&A: how long to hold front anchors and signs you’re ready to progress   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass    Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters: 00:00:00 – Acupuncture for back pain, does it work adn what it acually does00:01:52 – Dr. Ryan’s experiences with acupuncture00:04:10 – When acupuncture is helpful 00:07:38 – Introducing dry needling: an orthopedic approach to trigger points 00:08:10 – What trigger points are  00:11:18 – Ryan’s intense hip-flexor dry needling experience 00:14:33 – Q&A: sitting cross-legged, hip rotation, and lifelong mobility limitations 00:17:37 – Why muscles tighten 00:26:49 – Tight shoulders, reasons and what to do 00:29:00 – Back anchor concept explained

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, takes a balanced look at chiropractic care: its potential benefits, limitations, and risks. Sharing his personal experience of both healing and harm through chiropractic adjustments, he explains when spinal manipulation can help and when it can actually make things worse. You’ll learn how to identify which parts of the spine are safe to adjust, why hypermobility and degeneration should not be manipulated, and how to set boundaries with your chiropractor to avoid unnecessary damage. Dr. Ryan also discusses how to safely apply chiropractic principles to your own body, the biomechanics behind “stiff vs. loose” joints, and the importance of core stabilization to protect an unstable spine.     This episode covers: The difference between helpful and harmful chiropractic adjustments Ryan’s personal story: how one spinal manipulation caused years of instability Why thrusting or “cracking” degenerated joints can worsen damage The biomechanics of hypermobility vs. stiffness in the spine When adjustments are appropriate, and when they’re not How to identify the safest areas for spinal manipulation Setting boundaries and communicating clearly with your chiropractor Why core strength is your best natural brace for an unstable back The predictable pattern of stiffness above/below hypermobile joints The risks of neck adjustments and why Dr. Ryan avoids cervical thrusts Q&A: herniated discs, vibration machines, running with spinal stenosis The Core Balance approach: movement quality and self-awareness over dependency   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass    Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters: 00:00:00 – What this episode is about: chiropractic benefits and risks 00:02:00 – Ryan’s personal story: when a lumbar adjustment went wrong 00:07:30 – The aftermath: years of instability at L5–S1 00:09:30 – Why degenerated discs should not be adjusted 00:11:00 – Friction, repetitive trauma, and the root cause of degeneration 00:13:30 – When manipulation helps: stiff vs. hypermobile joints 00:16:00 – How to use chiropractic safely and set clear boundaries 00:18:00 – Understanding the hypermobile–stiff–hypermobile pattern 00:21:00 – Applying this principle to the neck and thoracic spine 00:25:00 – Finding the right chiropractor (and what to tell them to avoid) 00:27:30 – Q&A: herniated discs and chiropractic-induced injury 00:31:00 – Q&A: running with spinal stenosis, is it safe? 00:33:30 – Q&A: vibration machines and degenerative discs

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explores one of the most misunderstood aspects of recovery, the psychology of pain. He breaks down how pain is not just a signal from the body, but an experience created in the brain, influenced by beliefs, emotions, and learned neural patterns. Drawing from neuroscience and the work of Dr. John Sarno and Lorimer Moseley, he explains central sensitization and how learning, awareness, and gentle movement can rewire your brain to reduce pain sensitivity. You’ll learn why chronic pain isn’t always a sign of damage, how to “de-threaten” pain through understanding, and how to use knowledge as medicine.   This episode covers: How the brain creates and amplifies pain signals Central sensitization: why chronic pain persists after healing The difference between acute pain and learned pain Why pain does not always mean tissue damage How emotions, beliefs, and stress influence pain sensitivity Learning as therapy: how understanding pain changes the brain The power of awareness and knowledge to calm the nervous system Practical steps to move safely despite pain Q&A: hamstring cramping during the bridge exercise Q&A: cycling posture and back pain prevention Q&A: driving ergonomics and gentle core activation Q&A: best sleeping positions for spinal alignment     Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin retraining your movement patterns from the inside out: https://www.corebalancetraining.com/masterclass    Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise or rehabilitation program.   Episode Chapters: 00:00:00 – What is pain really? The brain’s role in perception 00:02:30 – Pain as protection: why it’s created to prevent harm 00:05:00 – Non-tissue factors: emotions, beliefs, personality, and learning 00:07:00 – Central sensitization: how pain pathways become hypersensitive 00:09:00 – When pain persists after healing — and why it spreads 00:11:00 – Learning changes the brain: neuroplasticity and hope for recovery 00:13:00 – Chronic pain vs acute pain: why old signals keep firing 00:15:00 – Empowerment through knowledge: how understanding reduces fear 00:16:30 – Q&A: hamstring cramping during the bridge — what it really means 00:19:00 – Q&A: cycling posture, hip flexors, and “core cycling” tips 00:24:00 – Q&A: driving posture, subtle core activation, and breathing 00:30:00 – Q&A: sleeping positions — what actually matters 00:32:00 – Final thoughts: when pain is real but not harmful 00:35:00 – How to take power back from chronic pain

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down a deceptively simple question: is imaging (X-ray, MRI, CT) good or bad for back pain? Drawing on randomized trials, meta-analyses, and clinical guidelines, he explains why routine imaging rarely improves outcomes, how labels from scans can fuel fear-avoidance and worse pain, and the few evidence-based situations where imaging is truly warranted. You’ll learn why pictures often don’t match pain and how early MRIs can increase surgery rates and how to protect your mindset from the “nocebo” effect, while focusing on movement, confidence, and core-driven rehabilitation.   This episode covers:   Why routine imaging rarely improves back-pain outcomes MRI, X-ray, CT: benefits, risks, and key differences (incl. radiation) The “label effect” and nocebo: how scan results change beliefs and behavior Why imaging findings often don’t correlate with symptoms Clear red flags: when imaging is appropriate (trauma, cancer signs, severe neuro deficits) When to choose MRI vs CT (and why CT isn’t first-line for most backs) How beliefs drive recovery: replacing fear-avoidance with confident movement Practical next steps: core-based daily movement vs chasing pictures Live Q&A: spinal fusion outcomes, cyst concerns, and scan anxiety   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin restoring your natural core support: https://www.corebalancetraining.com/masterclass   ⚠️ Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise program.   Episode Chapters:  00:00:00 – Are scans helping or hurting? 00:02:30 – What “imaging” means (X-ray, MRI, CT) and why it’s overused 00:05:00 – Evidence snapshot: trials & meta-analyses on routine imaging 00:08:00 – Pictures vs pain: weak correlation between scan findings and symptoms 00:11:00 – The label/nocebo trap: how diagnoses change behavior and outcomes 00:14:00 – MRI and higher surgery rates: understanding the association 00:17:00 – CT vs MRI: similar detail, but very different radiation exposure 00:24:30 – Red flags: cancer signs, unrelenting night pain, rapid weight loss, fever 00:27:00 – Trauma & neuro deficits: when imaging is warranted 00:29:00 – Asymptomatic scans: why “degeneration” can be normal aging 00:32:00 – Case contrast: “bad-looking” spine, active life vs “clean” scan, severe pain 00:35:00 – Mindset work: replacing fear-avoidance with confident, gentle movement 00:38:00 – Core Balance approach: movement quality over medicalization 00:41:00 – Live Q&A: spinal fusion outcomes & realistic expectations 00:45:00 – Live Q&A: cyst concerns and imaging clarity 00:48:00 – Live Q&A: CT radiation worries & choosing safer pathways 00:51:00 – Practical plan: what to do this week instead of chasing another scan 00:54:00 – Your benchmark isn’t the picture: progress without repeat imaging

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explains why the best exercise for back pain isn’t about a single movement, it’s about how you move. He breaks down the real difference between “core-based” and “limb-based” exercise, how to build deep core connection, and why awareness and breathing matter more than brute strength. You’ll learn why even the simplest moves (like the bridge or a daily walk) can transform your spine health when done with the right inner focus. Dr.RyanPeebles also answers live student questions about  pelvic tilt, sciatica, nerve flossing, and how to safely progress from pain to strength.   This episode covers: Why how you move matters more than what you do The difference between limb-dominant and core-dominant movement How to develop deep core stability for lifelong spinal support Understanding the “butt-wink” and neutral pelvis The bridge: one of the most powerful core-healing exercises Using breathing, awareness, and repetition to retrain the body When nerve flossing, walking, and cobra pose can help sciatica   Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin restoring your natural core support: https://www.corebalancetraining.com/masterclass   ⚠️ Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise program.   Episode Chapters: Best Exercises for Lower Back Pain 00:00:00 – Welcome & Ryan’s story  00:02:30 – “What are the best exercises for back pain?” The real answer is how you move 00:04:30 – Core-based movement vs limb-dominant movement 00:06:00 – Deep core connection and the power of stability 00:07:00 – Live Q&A: the “butt-wink” and pelvic position when lifting 00:09:00 – Finding neutral pelvis  00:11:00 – Chronic pain & activity levels 00:14:00 – The bridge exercise 00:20:00 – Walking as a foundational human movement 00:22:00 – Bridge mechanics: lengthening hip flexors, activating glutes 00:24:00 – Immediate benefits and why the bridge can outperform surgery 00:26:00 – Doing the bridge right  00:28:00 – Why form without connection can cause damage 00:29:00 – Embracing the struggle and progressing safely 00:31:00 – How long to hold a bridge & why breathing is key00:36:00 – Bridge progressions and “butt buster” variations 00:38:00 – Childhood posture & what babies teach about core connection 00:39:00 – How to remember to breathe 00:40:00 – Chronic pain stories & learning from pain patterns 00:43:00 – Walking and sciatica, understanding nerve pain 00:46:00 – Piriformis syndrome & why tight muscles protect the spine 00:48:00 – Nerve flossing explained  00:50:00 – Core stability as the root solution for nerve pain 00:54:00 – Cobra pose and radiculopathy (when extension helps or hurts) 00:57:00 – Ryan’s own recovery from stenosis and return to surfing

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down anterior vs. posterior pelvic tilt, how these patterns influence your spine, discs, and nerves, and what it really means to find neutral alignment.   You’ll learn how to test your own pelvic position, why sitting weakens your glutes and abs, and how subtle adjustments in how you move can begin reversing years of chronic pain. Dr. Ryan also answers live questions from students about posture, lifting safely, epidurals, and restoring confidence in movement.   This episode covers: The anatomy of pelvic tilt: why your pelvis naturally isn’t flat How anterior tilt compresses the back of the discs, creating nerve pressure Why posterior tilt flattens the lumbar curve and can overstretch tissues A simple test to identify your tilt type  Glutes and abs vs. tight hip flexors How sitting shapes your posture When to bias a posterior tilt safely without overcorrecting The “anchor triad” system for finding neutral and supporting your spine Building lasting strength and confidence in your movement Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin restoring your natural core support: https://www.corebalancetraining.com/masterclass   ⚠️ Disclaimer: All content is for educational purposes only. Always consult a qualified healthcare professional before attempting any exercise program.   Episode Chapters: Pelvic Tilt & Back Pain 00:00:00 – Welcome & Ryan’s story: overcoming a decade of back pain 00:02:30 – What is pelvic tilt? Beyond just “anterior” and “posterior” 00:05:30 – Anatomy of tilt: how hips and spine interact 00:08:00 – Anterior tilt: nerve compression and “arched back” posture 00:11:30 – Posterior tilt: flat back, stretched ligaments, and pain patterns 00:14:00 – Why “neutral” is ideal and extremes cause repetitive trauma 00:18:30 – Sitting, weak glutes, and inhibited abs: the predictable imbalance 00:22:00 – Correcting tilt safely: activating the right muscles 00:26:00 – The 80/20 rule: why most people live in anterior tilt 00:30:00 – Self-tests: Shavasana, bolster method, and identifying your tilt 00:36:30 – Lifting and posture: when posterior tilt helps and when it hurts 00:41:00 – Core Balance Training explained: the three anchors system 00:47:00 – Q&A: disc issues, degenerative changes, and long-term hope 00:53:00 – Epidurals, PT, and learning to move with confidence 00:58:00 – Building lifelong support: why “life after Core Balance” is the real program 01:02:00 – Closing message: reconnecting with your body and regaining freedom

What if the root cause of chronic lower back pain isn’t just tight muscles, but hidden imbalances deep in your core? In this very first episode of The Back Pain Podcast, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, takes you inside the philosophy that has helped thousands break free from the back pain spiral.   This episode covers: What Core Balance Training really is (and why it’s not just an exercise program) The predictable pattern of muscle imbalances at the root of most back pain Why stretching tight muscles or doing endless crunches rarely fixes the problem How to connect with your deep core muscles to stabilize your spine Why treatments like dry needling, chiropractic, and surgery help, but they aren’t the full solution The role of lifestyle and posture in long-term recovery Real stories from alumni who’ve healed their pain and transformed their lives Watch the free Core Balance Masterclass and begin your journey with a 7-day free trial of the Core Balance Training program: https://www.corebalancetraining.com/   Every episode of this podcast comes directly from Ryan’s live YouTube sessions, where he shares focused teachings and answers real questions in real time. Join the community and move with us each week.   ⚠️ Disclaimer: All content is for educational purposes only. Always consult a qualified healthcare professional before attempting any exercise program. Never disregard medical advice or delay seeking it because of something you hear on this podcast.   Episode Chapters: What Is Core Balance Training?   00:00:00 – Welcome to The Back Pain Podcast. 00:01:00 – What Is Core Balance Training? The philosophy behind healing back pain at the root. 00:03:00 – The Real Problem: Muscle Imbalances. How modern lifestyles disconnect us from our core. 00:05:00 – Why Stretches Don’t Work. The hidden danger of common back pain exercises. 00:07:00 – Activating the Deep Core Muscles. How to stabilize your spine and prevent flare-ups. 00:09:00 – Why Surgery, Chiropractic, and Quick Fixes Fall Short. The missing piece in long-term healing. 00:11:00 – Understanding Cross Posture Syndrome. What Dr. Vladimir Janda’s research reveals about muscle imbalances. 00:15:00 – The True Cause of Tight Muscles. Why they keep coming back, and how to stop the cycle. 00:17:00 – Simple Stretches for Elders with Tight Lower Back. What works (and what doesn’t) for lasting relief.