The Back Pain Podcast by Core Balance

Dr. Ryan Peebles DPT
  • 5.0 (25)
  • 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. Does Kyphosis Cause Lower Back Pain

    10H AGO

    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
  2. 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
  3. 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
  4. 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
  5. 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
  6. The Psychology of Chronic Back Pain

    FEB 3

    The Psychology of Chronic Back Pain

    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

    1h 23m
  7. How Muscle Imbalances Create Chronic Low Back Pain

    JAN 27

    How Muscle Imbalances Create Chronic Low Back Pain

    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

    1h 28m
  8. Best Sleeping Positions for Back Pain and Spinal Health

    JAN 20

    Best Sleeping Positions for Back Pain and Spinal Health

    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

    43 min
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5
out of 5
25 Ratings

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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