The Back Pain Podcast by Core Balance

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.