The Back Pain Podcast by Core Balance
The Back Pain Podcast by Core Balance is hosted by Dr. Ryan Peebles, a physical therapist with over 20 years of experience, who draws on healing his own chronic lower back pain and helping thousands of people worldwide. Each episode answers real listener questions and explains practical, step-by-step strategies for reversing chronic back pain, improving posture, and protecting the spine. Topics covered include sciatica, herniated discs, spinal stenosis, SI joint pain, and disc degeneration. The show is aimed at athletes, desk workers, and anyone who wants to move better, live stronger, and stay pain-free. It is tied to the Core Balance Training program and frames all content as educational, advising listeners to consult a healthcare professional before starting any new exercise routine.
Episodes
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 mat
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?
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 th
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 i
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
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 w
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 a
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 experimen
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, physi
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 activatio
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 pa
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 activati
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 e
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 a
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 insta
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 cor
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 proce
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
Is Back Pain Physical or Emotional? A Physical Therapist Explains the Truth
In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explores the mind–body connection in back pain and addresses a common question from students, “How emotional and psychological factors interact with physical causes of pain.” Drawing from clinical experience, student questions, and influential ideas such as Dr. John Sarno’s work, Ryan expla
Back Pain Setbacks: Why They Happen and How to Recover Faster
In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, takes a clear and compassionate look at setbacks on the healing journey. He covers why they happen, why they’re normal, and how to respond in a way that accelerates long-term progress instead of derailing it. Drawing from student questions and real examples, Dr. Ryan explains the psychology
Tendonitis and Back Pain: The Hidden Cause No One Talks About
In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down an often-overlooked contributor to chronic lower back pain: tendonitis. While people frequently associate tendonitis with knees, elbows, or Achilles pain, Dr. Ryan explains why inflamed, overworked spinal and hip tendons are extremely common in back-pain sufferers and why they’r
The Foundational Skill for Reversing Chronic Back Pain: Recovery Through Body Awareness
In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explains the single most valuable skill anyone can develop to reverse chronic back pain: listening to your body. Drawing from years of clinical experience and his own recovery journey, he breaks down why pain is communication, not an enemy, and how learning to interpret your body’s signals
Acupuncture and Dry Needling for Back Pain: What Actually Works?
In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down acupuncture and dry needling: what they are, how they work, who they help, and where their limitations lie. Drawing from personal experience, clinical knowledge, and years of observing thousands of back-pain cases, he explains why both treatments can feel amazing yet rarely solv
Chiropractor for Back Pain: Risks and Benefits Explained
In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, takes a balanced look at chiropractic care: its potential benefits, limitations, and risks. Sharing his personal experience of both healing and harm through chiropractic adjustments, he explains when spinal manipulation can help and when it can actually make things worse. You’ll learn how t
Chronic Pain Explained | Central Sensitization, Mind-Body Healing and Psychology of Pain
In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explores one of the most misunderstood aspects of recovery, the psychology of pain. He breaks down how pain is not just a signal from the body, but an experience created in the brain, influenced by beliefs, emotions, and learned neural patterns. Drawing from neuroscience and the work of Dr.
Do You Need an MRI for Back Pain? The Surprising Facts about Imaging
In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down a deceptively simple question: is imaging (X-ray, MRI, CT) good or bad for back pain? Drawing on randomized trials, meta-analyses, and clinical guidelines, he explains why routine imaging rarely improves outcomes, how labels from scans can fuel fear-avoidance and worse pain, and
Best Exercises for Back Pain
In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explains why the best exercise for back pain isn’t about a single movement, it’s about how you move. He breaks down the real difference between “core-based” and “limb-based” exercise, how to build deep core connection, and why awareness and breathing matter more than brute strength. You’ll
Pelvic Tilt 101: Simple Tests, Common Patterns, and Real Fixes
In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down anterior vs. posterior pelvic tilt, how these patterns influence your spine, discs, and nerves, and what it really means to find neutral alignment.
You’ll learn how to test your own pelvic position, why sitting weakens your glutes and abs, and how subtle adjustments in ho
What Is Core Balance Training? The Truth About Healing Back Pain at the Root
What if the root cause of chronic lower back pain isn’t just tight muscles, but hidden imbalances deep in your core? In this very first episode of The Back Pain Podcast, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, takes you inside the philosophy that has helped thousands break free from the back pain spiral.
This episode covers:
What Core Bal
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