The Back Pain Podcast by Core Balance

Dr. Ryan Peebles DPT
  • 5.0 (27)
  • FITNESS
  • UPDATED WEEKLY

This podcast brings you expert strategies to reverse chronic back pain, improve posture, and protect your spine for life. In each episode, Dr. Ryan answers real questions and breaks down practical steps anyone can use to overcome issues like sciatica, herniated discs, stenosis, SI joint pain, disc degeneration, and everything in-between. With 20+ years of experience, from healing his own chronic lower back pain, to helping thousands worldwide through Core Balance Training, Dr. Ryan reveals the proven system that makes his program so effective. Whether you’re an athlete, desk worker, or simply tired of living in pain, this podcast is your roadmap to moving better, living stronger, and staying pain-free for the long run. Learn more about the Core Balance Training program at https://www.corebalancetraining.com/program. ⚠️ Disclaimer: All content is for educational purposes only. Always consult a healthcare professional before starting any new exercise program.

  1. Can a Damaged Disc Heal? The Truth About Herniation, Degeneration & Recovery

    3D AGO

    Can a Damaged Disc Heal? The Truth About Herniation, Degeneration & Recovery

    Can a herniated or degenerated disc actually heal, and do you really need surgery to recover from back pain? This episode breaks down one of the most common and fear-driven questions in back pain: whether a damaged disc can fully heal and whether that’s even the right question to be asking. Dr. Ryan Peebles explains why most people are focused on the wrong goal, trying to “fix” the disc itself, instead of addressing the root cause that led to the damage in the first place. Using a powerful analogy of scar tissue, he explains why your body doesn’t need to return to “perfect” condition for you to live pain-free and how removing the underlying imbalance can stop pain signals, even if the disc itself remains imperfect.   The episode also clearly outlines the only two situations where surgery may actually be necessary and why, in most cases, it’s not the solution people think it is. If you’ve ever been told your disc is “degenerating,” “gone,” or that surgery is your only option, this episode will completely change how you think about recovery.   This episode covers:  Whether a herniated or degenerated disc can actually heal Why full structural healing is not required for a pain-free life Why focusing on imaging can worsen pain psychologically The real root cause behind disc degeneration and herniation The difference between structural damage and functional recovery When surgery becomes necessary and when it doesn’t The two specific scenarios where surgery should be considered Why most people can return to normal life without surgery   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 — Can you heal a damaged, herniated, or degenerated disc? 03:20 — “My disc is almost gone”  06:45 — Can discs actually heal? What research and experience say 10:30 — Why full healing is unlikely  14:15 — The scar analogy: how your body really recovers 18:40 — Pain signals explained: damage vs perceived danger27:10 — Can you live normally with a damaged disc? 31:20 — Do you need surgery? The honest answer 35:45 — Situation 1: When pain prevents movement and rehab 40:10 — Situation 2: Nerve damage and loss of muscle function 44:30 — Why surgery doesn’t fix the root problem 48:20 — Featured student story: real progress through core training 53:10 — Student Q&A: neck tension, bridge mechanics, and core activation 01:02:30 — The question you should actually be asking

    1h 10m
  2. SI Joint Pain and Lower Back Pain Relief: Best Practices to Stabilize the Pelvis, Reduce Pain, and Restore Core Balance

    MAR 24

    SI Joint Pain and Lower Back Pain Relief: Best Practices to Stabilize the Pelvis, Reduce Pain, and Restore Core Balance

    SI joint pain is one of the most overlooked yet highly correlated causes of chronic lower back pain, often driven not by isolated injury, but by instability, asymmetry, and long-term muscle imbalance patterns in the pelvis and spine. In this episode, Dr. Ryan Peebles breaks down exactly what the SI joint is, why it becomes painful, and the most effective strategies to stabilize it, reduce flare-ups, and rebuild long-term resilience. This episode explains why certain common stretches and positions can actually worsen SI joint pain, how daily habits contribute to instability, and what to do instead to restore balance. Dr. Ryan also covers the correct use of SI belts, sleep positioning, and the role of glute strength, hip flexor function, and core-driven movement in healing the root cause, not just managing symptoms.   This episode covers: What SI joint pain is and how it differs from general lower back pain Why SI joint instability (not just inflammation) drives chronic pain  The hidden danger of deep squats and “hanging on ligaments” How glute strength creates “force closure” and stabilizes the SI joint How long-term muscle imbalance patterns keep you stuck in pain SI belt best practices: when to use it, how to position it, and how to avoid dependency The best and worst sleeping positions for SI joint pain Real student case studies: setbacks, nerve pain, and how to adjust safely The role of psychology vs physical structure in chronic back pain recovery   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 — SI joint pain explained: why it’s a hidden cause of lower back pain 03:45 — Anatomy breakdown: where the SI joint is and how it becomes unstable 07:30 — Key symptoms: pain location, popping, and how to identify SI issues 11:10 — Why instability (not injury) drives SI joint pain 14:30 — Things to avoid: hip external rotation stretches (pigeon, butterfly, etc.) 18:40 — Deep squats  22:10 — Asymmetry habits: crossing legs, standing on one side, daily triggers 26:00 — The kneeling hip flexor stretch mistake (and how it causes SI pain)34:10 — What to do: glute strengthening and proper hip flexor lengthening 38:20 — The bridge exercise: why form matters more than the exercise itself 42:30 — Advanced stabilization: banded bridge and building SI joint support 46:10 — SI belts: when to use them, how to position, and weaning off correctly 50:40 — Sleep positioning: best and worst positions for SI joint pain 55:20 — Student Q&A: nerve pain, setbacks, breathing, and long-term recovery approach

    1h 4m
  3. Can Exercising Cause Lower Back Pain?

    MAR 17

    Can Exercising Cause Lower Back Pain?

    Exercise is often prescribed as the solution for back pain, but what if it’s actually making things worse? In this episode, Dr. Ryan Peebles breaks down why exercise can both help and harm your lower back, depending entirely on how you move. He explains the hidden role of muscle imbalances, why highly fit individuals often struggle more with chronic pain, and how strengthening the wrong patterns can keep you stuck in the back pain cycle.   This episode covers: Why exercise can actually worsen lower back pain The real root cause of chronic pain Why getting stronger is not the same as getting better How fit and athletic people often struggle more with recovery The difference between what exercises you do vs how you do them Why core connection is the foundation of pain-free movement How to recognize if your exercises are helping or hurting How to safely progress exercises without triggering pain How to interpret soreness correctly How to handle setbacks, flare-ups, and fear after injury 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 — Can exercise cause or worsen lower back pain?   02:10 — Muscle imbalances: the real root cause   05:20 — Why stronger bodies can have more pain   07:45 — The part of exercise that could be hurting your spine 10:10 — Strength vs balance: what actually matters   12:40 — How exercise can reinforce bad patterns   15:20 — It’s not the exercise, it’s how you do it   18:10 — Core-based movement explained   21:30 — Student story: exercising the “old way” causing pain  25:30 — Student Q&A: “I don’t feel my core, what do I do?”  34:00 — Student Q&A: How to progress without rushing results   40:30 — Student Q&A: Pain, soreness, and what’s normal after exercising 47:30 — Student Q&A: Cramping, limitations, and working at your edge   52:40 — Student Q&A: “I had a sciatica flare up after flying…”  57:50 — Student Q&A: Sleep support and lower back positioning  01:00:40 — Student Q&A: Bridge form, height, and connection  01:04:10 — Final takeaway: exercise can help or hurt , it depends on how you do it

    1h 6m
  4. Does Kyphosis Cause Lower Back Pain

    MAR 10

    Does Kyphosis Cause Lower Back Pain

    Kyphosis is a natural forward curve in the upper spine, but when that curve becomes exaggerated, it can change the way the entire body moves. In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explains how hyper-kyphosis can contribute not only to neck tension and rounded shoulders, but also to chronic lower back pain by forcing extension and compensation into the wrong parts of the spine. He breaks down what kyphosis actually is, how common sitting and driving habits reinforce it, and how Core Balance Training uses front anchor awareness, glute engagement, and thoracic control to restore better alignment. Through live student questions, Dr. Ryan also covers shoulder pain during front anchor work, what to do during flare-ups and setbacks, how MRI findings often fail to explain pain, how scoliosis and asymmetry affect exercise sensations, strategies for tendon irritation, breathing mechanics, diastasis recti modifications, and how to adapt the program for spinal fusion, spondylolisthesis, and hip limitations. The episode is a practical guide to understanding how posture patterns affect the whole body and how to rebuild movement from the core outward.   This episode covers: What thoracic kyphosis is and when it becomes a problem How hyper-kyphosis can contribute to lower back pain and neck pain Why sitting, driving, and reclined posture often reinforce rounded upper back posture How front anchor work can help reverse excessive thoracic rounding Why glute engagement helps control extension and protect the lower back How shoulder posture and side sleeping can affect rotator cuff pain Why MRI findings often do not correlate well with pain levels How scoliosis, flat back, and asymmetry change exercise sensations Modifications for diastasis recti, tendon irritation, hip restriction, spondylolisthesis, and lumbar fusion 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 01:00 — Introduction: Can Kyphosis Cause Lower Back Pain? 03:58 — What Kyphosis Is: Natural vs Excessive Thoracic Curvature 07:12 — How Sitting, Driving, and Daily Habits Create Hyper-Kyphosis 10:24 — Why Hyper-Kyphosis Can Lead to Lower Back and Neck Pain 13:38 — Preventing and Reversing Hyper-Kyphosis in Everyday Life 16:12 — Using Front Anchors to Improve Thoracic Extension and Posture 19:34 — Featured CBT Student: Sherry’s Progress After Years of Being Bedridden 24:48 — Student Q&A: Shoulder Pain During Front Anchor Challenge and Rotator Cuff Considerations 36:22 — Student Q&A: Back Flare-Ups, MRI Anxiety, and Returning to the Basics 49:06 — Student Question: When Your Spine Tends Toward Extension Instead of Kyphosis 55:10 — Student Q&A: Knee Strain During Bridge and Scoliosis Compensation 59:38 — Student Q&A: Diastasis Recti Modifications for Back Anchor Challenge 1:08:12 — Student Q&A: Spondylolisthesis, Spina Bifida, and Protecting the Lower Back 1:17:26 — Student Q&A: Neck and Shoulder Tension During Anchor Triad Walking 1:24:32 — Final Questions: Breathing Mechanics, Cross-Legged Sitting, Lumbar Fusion

    1h 30m
  5. The Deep Core Breakthrough: What NFL Players Discovered About Performance

    MAR 3

    The Deep Core Breakthrough: What NFL Players Discovered About Performance

    Deep core stability training is not about bracing harder, lifting heavier, or isolating surface ab muscles, and this episode explains why activating the deep core may be the missing link in both peak athletic performance and long-term back pain recovery. Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, shares the story of an NFL off-season experiment where players who focused on core stability training outperformed teammates who continued traditional heavy strength and power training. He then connects that story to research, including a 2022 systematic review showing that core training improves skill performance across multiple sports. Dr. Ryan explains why the deep core muscles fire first in elite athletes, how the pelvic floor and spinal stabilizers create a solid fulcrum for the limbs, and why reducing “energy leaks” in the spine improves speed, strength, and coordination. Through student questions, he also breaks down how core stabilization reduces trigger points, protects unstable vertebrae, improves walking and standing posture, and supports long-term spinal alignment without over-relying on adjustments or aggressive stretching.   This episode covers: Why deep core muscles fire first in elite athletes The NFL off-season story and what it reveals about performance training What a 2022 systematic review found about core training and sport performance How the core acts as a fulcrum for force transfer through the limbs Why weak spinal stability creates “energy leaks” and wasted effort How deep core training reduces trigger points and muscle overuse Why stability matters more than repetitive extension for long-term spine health How to build spinal alignment through gradual stabilization instead of force 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   01:52 — NFL Off-Season Experiment: Core Stability vs Heavy Strength Training 05:54 — 2022 Systematic Review: How Core Training Improves Athletic Skill Performance 14:00 — Why Deep Core Activation Boosts Power Without Creating Movement 19:39 — Featured CBT Student: Completing the Program and Building Daily Core Habits 24:30 — Student Q&A: Struggling with Front Anchor Progressions: How to Regress and Build Control 33:23 — Student Q&A: Lower Back Pinch During Front Anchor Warm-Up: Fixing the “Lift” Intention 38:32 — Student Q&A: Breathing Retraining: Why Inhaling into the Back Feels Difficult 41:29 — Student Q&A: Back Anchor Fatigue: Is Feeling Tired a Good Sign? 42:55 — Student Q&A: Applying the “Push Away” Concept to Standing Posture 45:03 — Student Q&A: Hip Hinge Mechanics and Golf Setup: Transferring Core Stability to Sport 46:38 — Student Q&A: Maintaining Progress After the Program: Integrating Core Anchors into Daily Life 49:25 — Student Q&A: QL Trigger Points and Cycling Pain: Addressing Compensation Through Stability 56:13 — Student Q&A: McKenzie Extension vs Core Balance Training: Do They Conflict? 59:57 — Student Q&A: Recurrent L5 Rotation: Building Long-Term Spinal Stability 1:11:13 — Student Q&A: Opposite-Side Flare-Ups: Understanding Hip Mobility Asymmetry 1:17:09 — Student Q&A: Walking with Core Anchors: Transitioning from Floor to Gait 1:19:01 — Student Q&A: Posterior Rib Spasms: Adapting to Floor-Based Core Work 1:25:08 — Student Q&A: Tight Hip Flexors: Unlocking Better Bridge Mechanics 1:25:46 — Student Q&A: Limited Bridge Height: Progressing Safely with Restricted Hip Extension 1:27:00 — Student Q&A: Shoulders Lifting During Back Anchor Contraction: Managing Upper Body Compensation

    1h 28m
  6. Knowing Too Much Can Slow Your Back Pain Recovery | The Best Mindset for Core Balance Training

    FEB 24

    Knowing Too Much Can Slow Your Back Pain Recovery | The Best Mindset for Core Balance Training

    Core balance training is not about bracing harder, isolating more muscles, or pushing through pain, and this episode explains why the right mindset may be the most important factor in recovering from chronic back pain. Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, addresses what he calls the “curse of knowledge”, how previous training in Pilates, physical therapy, or muscle isolation techniques can unintentionally interfere with learning natural, core-centered movement. Dr. Ryan explains why approaching the program with a blank slate focused on pure movement experience rather than anatomy or muscle names allows the nervous system to retrain more effectively. He breaks down why low-intensity practice builds deeper spinal stabilizers better than high effort, why you should feel better (not worse) after rehab sessions, and how daily consistency is what rewires chronic protection patterns and restores lasting stability.   This episode covers: Why mindset is the most important factor in chronic back pain recovery What the “curse of knowledge” means in movement retraining Why isolating muscles like the transverse abdominis can feel artificial How infants develop perfect posture without knowing anatomy Why low-intensity training activates deep stabilizer muscles best The 10% rule and why less effort often creates better results How to choose walking, yoga, weights, or cycling during rehab  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 best mindset for Core Balance Training 04:45 — The “curse of knowledge” and unlearning old movement habits 10:20 — Learning core connection like an infant 16:10 — Student story: relaxing tight lower back muscles naturally 21:35 — Should you feel sore after core training? 27:50 — The 10% rule and why low intensity works better 34:40 — What exercises to do and what to avoid during the program 41:15 — When to progress to the next module of Core Balance Training 46:30 — Building strength from the center outward for long-term stability

    51 min
  7. Abdominal Activation & Engagement: The Hidden Back Pain Link

    FEB 17

    Abdominal Activation & Engagement: The Hidden Back Pain Link

    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

    1h 23m
  8. Should You Use Your Back When It Hurts? Chronic Back Pain Explained

    FEB 10

    Should You Use Your Back When It Hurts? Chronic Back Pain Explained

    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

    46 min
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5
out of 5
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About

This podcast brings you expert strategies to reverse chronic back pain, improve posture, and protect your spine for life. In each episode, Dr. Ryan answers real questions and breaks down practical steps anyone can use to overcome issues like sciatica, herniated discs, stenosis, SI joint pain, disc degeneration, and everything in-between. With 20+ years of experience, from healing his own chronic lower back pain, to helping thousands worldwide through Core Balance Training, Dr. Ryan reveals the proven system that makes his program so effective. Whether you’re an athlete, desk worker, or simply tired of living in pain, this podcast is your roadmap to moving better, living stronger, and staying pain-free for the long run. Learn more about the Core Balance Training program at https://www.corebalancetraining.com/program. ⚠️ Disclaimer: All content is for educational purposes only. Always consult a healthcare professional before starting any new exercise program.

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