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. Best Walking Strategy for Lower Back Pain (Herniated Disc, SI Joint, Stenosis)

    Apr 21

    Best Walking Strategy for Lower Back Pain (Herniated Disc, SI Joint, Stenosis)

    Why does walking help some people with back pain, but make it worse for others? In this episode, we unpack walking, one of the most commonly recommended yet poorly understood solutions for chronic lower back pain and explain why the results vary so dramatically depending on your body and your condition. From herniated discs and SI joint dysfunction to spinal stenosis, the way you walk matters just as much as whether you walk at all. Most people follow generic advice without realizing they’re reinforcing the exact movement patterns that keep them stuck in pain. In this episode Dr. Ryan Peebles goes deeper into the mechanics of movement, the role of muscle imbalances, and how walking can either become a powerful healing tool or an ongoing trigger. If you’ve ever questioned whether you should push through discomfort, how much walking is actually enough, or why pain sometimes gets worse before it improves, this episode gives you a clear, practical framework you can start applying immediately.   This episode covers:  Why walking is the most natural and necessary movement for humans The real reason sitting creates back pain (and why walking reverses it) How discs actually get nutrients and why movement is non-negotiable Why SI joint pain often gets worse before it gets better The biggest mistake people make when walking with stenosis The “pubic bone forward” strategy that can completely change how you walk Why muscle imbalances are the hidden root of most chronic back 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 walking is so important for back pain recovery 00:02:15 – The real problem: sitting vs natural human movement 00:05:10 – Types of back pain (disc, SI joint, stenosis) 00:07:20 – How much should you walk?  00:10:05 – Walking with herniated or bulging discs 00:14:30 – Why movement is essential for disc health 00:18:10 – What to do if walking increases pain 00:22:05 – SI joint pain: why walking feels worse at first 00:26:40 – The “warm-up effect” and muscle elasticity 00:30:25 – Muscle imbalances and pelvic positioning explained 00:35:10 – When to push through vs when to stop 00:38:20 – Nerve issues, drop foot, and walking adaptations 00:42:15 – Why posture correctors can make things worse 00:45:05 – Stenosis: why walking requires a different strategy 00:49:30 – The “pubic bone forward” walking technique 00:54:10 – Avoiding common compensation mistakes 00:57:45 – Breathing strategy to support walking posture 01:00:20 – Real-world case: 500-mile walk with back pain 01:03:15 – Listener Q&A: walking limits, spasms, recovery

    1h 11m
  2. What Exercises Make Lower Back Pain Worse? (Expert Answer)

    Apr 14

    What Exercises Make Lower Back Pain Worse? (Expert Answer)

    What exercises make lower back pain worse and why do so many “recommended” movements actually slow down your recovery? In this episode, we unpack a counterintuitive idea that most people never question: not all exercise is helping your back. You’ve probably been told to stretch when your muscles feel tight, to move more, to “loosen things up.” But what if that tightness isn’t the problem? What if it’s your body trying to protect you and by stretching or moving the wrong way, you’re undoing that protection?   This conversation goes deeper than typical back pain advice. It explores what actually irritates the spine, how forces like friction, vibration, and poor alignment build up over time, and why your body responds the way it does when something isn’t right. More importantly, it challenges the idea that more movement is always better, and shows why the wrong kind of movement can keep you stuck in a cycle of pain.   This episode covers:  Why tight muscles are not always the problem The hidden dangers of stretching during inflammation How repetitive trauma (vibration, force, friction) impacts your spine The role of muscle imbalances and joint misalignment Why most exercises fail when your body is out of balance The right way to reintroduce movement without triggering pain How to escape the cycle of 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 What exercises increase back pain 00:02:10 What actually aggravates the spine (friction, vibration, force) 00:06:30 The role of joint alignment and muscle imbalances 00:09:15 Why lack of movement and nutrients affects the spine 00:11:00 What happens in the body when the spine is irritated 00:13:30 Protective muscle tension: why your back tightens 00:16:00 Why stretching tight muscles can make pain worse 00:20:10 How movement can increase friction and irritation 00:23:00 Stabilization vs movement: what your body actually needs 00:26:30 The cycle of back pain and why it keeps repeating 00:29:00 What exercises you should actually focus on 00:32:00 Full-body imbalances and connection to headaches & TMJ00:38:30 Student success story: long-term results 00:40:30 Q&A: Core engagement and back anchor technique 00:45:00 Why certain exercises can cause new symptoms 00:48:30 Modifying exercises for pain (knees, wrists, mobility)00:55:00 How to progress safely without triggering pain 00:58:00 Breathing, core activation, and body awareness 01:02:00 Walking and daily habits 01:05:30 Foam rolling: what helps vs what harms

    1h 8m
  3. How To Sit With Lower Back Pain

    Apr 7

    How To Sit With Lower Back Pain

    If you’ve ever struggled to sit comfortably for even a few minutes without your lower back tightening, aching, or flaring up, this episode will change how you think about sitting forever. In this conversation, we break down the science behind sitting and spinal pressure, including why sitting actually places more stress on your discs than standing and how certain positions can increase that pressure even further. This episode goes beyond posture advice, because the real solution isn’t finding the “perfect chair” or the “correct position.” It’s understanding how your body works and why variety, movement, and balance matter more than any ergonomic setup.   This episode covers:   Why sitting is inherently stressful for your spine (even with good posture) What research reveals about disc pressure in different positions The biggest mistake people make when trying to “fix” their sitting Why no chair, cushion, or setup works long-term The simple strategy that actually reduces pain throughout the day How muscle imbalances change the way your body handles sitting   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 How to Sit With Lower Back Pain 02:05 Why Sitting Feels So Painful  04:10 The Science: Disc Fluid, Pressure & Daily Shrinkage 07:40 The 1966 Study: Sitting vs Standing Pressure Explained 10:25 Modern Research: When Your Discs Hydrate vs Dehydrate14:45 Best Chairs: Back Support or No Back Support? 17:10 Seat Height: High vs Low (What Actually Matters) 19:20 Leaning Back vs Sitting Upright (Big Mistake Explained)23:10 The Real Solution: Variety Over “Perfect Posture” 25:40 Why Even Standing Desks Don’t Fix Back Pain 27:10 My Personal Setup (Plyo Box + Movement Strategy) 30:05 How to Build Movement Into Your Workday34:20 Fixing Muscle Imbalances to Eliminate Pain 36:00 Zero Gravity Chairs: Do They Help? 37:20 Swiss Ball Sitting: Good or Bad? 38:30 Inversion Tables & Disc Hydration 40:00 Common Exercise Questions

    43 min
  4. Can a Damaged Disc Heal? The Truth About Herniation, Degeneration & Recovery

    Mar 31

    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
  5. 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
  6. 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
  7. 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
  8. 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
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5
out of 5
27 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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