The Back Pain Podcast by Core Balance

Dr. Ryan Peebles DPT
  • 5.0 (22)
  • 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. Should You Use Your Back When It Hurts? Chronic Back Pain Explained

    2D AGO

    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
  2. 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
  3. 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
  4. 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
  5. A Recipe for Chronic Back Pain: Rest, Inactivity, and the Fear Loop

    JAN 13

    A Recipe for Chronic Back Pain: Rest, Inactivity, and the Fear Loop

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

    1h 11m
  6. The Right Strategy for Back Pain Exercises

    JAN 6

    The Right Strategy for Back Pain Exercises

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

    59 min
  7. The Biggest Exercise Mistake People Make With Chronic Back Pain

    12/30/2025

    The Biggest Exercise Mistake People Make With Chronic Back Pain

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

    50 min
  8. How to Make Progress While Living With Chronic Back Pain

    12/24/2025

    How to Make Progress While Living With Chronic Back Pain

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

    1h 11m
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Ratings & Reviews

5
out of 5
22 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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