The Back Pain Podcast by Core Balance

4d ago

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 explains why back pain is rarely only physical or only emotional and why a combined, holistic approach leads to better long-term outcomes. This episode covers: What the mind–body connection really means in chronic back pain A student question that sparked the discussion: emotional vs. physical healing Dr. John Sarno’s theory of repressed emotions and tension-based pain Why muscle tension and reduced blood flow can create real pain How posture, joint friction, and muscle imbalances contribute to degeneration Why emotional stress can worsen existing physical back problems How chronic pain can create fear-based movement and reinforce dysfunction When back pain may start emotionally and later become physical Why modern lifestyle factors (sitting, screens, stress) are driving back pain rates up Why addressing both emotional awareness and physical mechanics matters Core stabilization as the foundation for spinal protection Why slow, mindful progress beats intensity in rehab The role of breathing as the “foundation of the foundation” How excessive effort can increase tension and delay healing Understanding left–right vs. front–back imbalances Why unilateral training helps correct asymmetries The importance of movement quality over forcing strength How fear, stress, and rushing can instantly worsen symptoms Practical reflections to reduce emotional tension in daily life A holistic view: awareness, patience, and consistency over quick fixes 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 – Introduction: The mind–body connection in back pain 00:02:10 – A student’s question that sparked this discussion 00:04:15 – Dr. John Sarno’s theory: emotional causes of back pain 00:07:00 – How stress and tension create real physical pain 00:10:10 – Do emotional and physical causes overlap? 00:15:20 – The perfect bridge pose & the mattress you use 00:18:15 – Activating core muscles 00:22:50 – Back anchor progression and Breathing in core control 00:25:00 – Student Q&A: Doing a typewriter squat 00:28:40 – Student Q&A: Will CBT help with back pain symptoms? 00:32:50 – Having the right posture for exercises 00:36:15 – Student Q&A: How to walk uphill 00:37:45 – Connecting better with body and body imbalances 00:41:50 – Front anchors and Push away explained 00:48:30 – Final thoughts: awareness, and mind-body connection

Dec 9

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 behind setbacks, how to return to training safely, and why the fundamentals of breathing, anchors, and core connection are your most powerful tools when things flare up. You’ll learn how to interpret soreness, stiffness, and flare-ups, how to adjust your practice without losing momentum, and why setbacks often become turning points for deeper body awareness and more sustainable healing. This episode covers: Why setbacks are inevitable and why progress is never linear The psychology of setbacks: mindset, acceptance, and learning How inflammation, irritation, and muscular shutdown follow a flare-up The predictable pattern: why core muscles “turn off” under stress When to rest, when to move, and why prolonged rest slows healing How to “go back to the basics” without losing your progress Using the back anchor, front anchors, and breathing to re-establish control Overuse vs. intensity: how doing “too much” creates flare-ups How to troubleshoot stiffness, soreness, and morning tightness Why quads and lower-back muscles often dominate early training How to shift movement patterns toward core-dominant movement Shoulder impingement vs. tendinitis: key differences and safe training ranges How to train at the edge of pain without aggravating injury Posture limitations, breathing challenges, and realistic timelines for change Cardio as a tool to reduce stiffness through improved blood flow How to handle discouragement and avoid the biggest mistake: quitting Why setbacks become easier to bounce back from over time 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: setbacks on the back pain healing journey 00:01:20 – The psychology of setbacks: mental game, acceptance, learning 00:03:00 – Physical and practical strategies to overcome setbacks 00:09:30 – Why core muscles “turn off” after a flare-up 00:10:30 – How to restart: breathing, anchors, and reconnecting 00:12:30 – Front anchors, walking, and over-intensity 00:17:40 – Shoulder pain, tendinitis vs. impingement, and how to train safely 00:22:00 – The “painful arc” principle and threshold-based strengthening 00:24:00 – Bridge mechanics: quads, lower back dominance, and corrections 00:27:30 – Morning tightness, sitting too much, and mattress factors 00:31:20 – Using cardio to reduce muscle soreness and stagnation 00:32:00 – Posture limitations, breathing challenges, and patience 00:38:00 – When quads cramp during bridges, and how to fix it 00:46:20 – Gratitude and mindset: navigating the hardest stage of setbacks 00:48:00 – Final guidance: get on the floor, reconnect, and keep going

Dec 2

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’re rarely recognized as such. He walks through what tendons are, why they become irritated, how muscle imbalances make tendonitis worse, and the surprising reason resting too much can actually prolong your pain. Dr. Ryan also answers student questions about tailbone pain, deep core activation, bridge mechanics, glute tendinopathy, hamstring tightness, and nerve symptoms in the legs and feet. This episode covers: What tendonitis really is and why it commonly shows up along the “belt line” of the lower back Why overactive muscles and underactive deep core muscles lead to irritated tendons How repetitive stress and compensation patterns create tendon breakdown Why rest alone often makes tendonitis worse The “middle ground” principle: how to stay active without overdoing it How to reflect on yesterday’s activities to understand delayed pain today Why eccentric exercises are often prescribed for tendon healing Why tight hamstrings are not the enemy Core Balance Training’s approach: balance muscle activity, build deep core support, and follow your body’s signals 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 tendonitis matters in chronic back pain 00:02:00 – What tendons are and how they become irritated 00:05:00 – Overactive vs. underactive muscles and why imbalance stresses tendons 00:08:00 – Why tendonitis is common along the belt line of the lower back 00:10:00 – The powerful strategy: listen to your body & reflect on delayed pain 00:14:00 – Overuse vs. underuse: finding the middle zone for tendon healing 00:17:00 – Why rest alone worsens tendonitis 00:19:00 – Using eccentric exercises to strengthen irritated tendons 00:22:00 – Q&A: modifying Back Anchor Awareness for tailbone pain 00:25:00 – Q&A: upper vs. lower abdominals during Back Anchor work 00:38:00 – Q&A: outer-hip pain during bridges & gluteal tendinopathy 00:32:00 – Q&A: tight hamstrings, bridge breathing, and avoiding over-stretching the back 00:36:00 – Q&A: nerve pain into the legs/feet, MRI findings, and EMG decisions

Nov 25

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 can guide every decision you make. Ryan discusses why most people stay stuck in the pain cycle, how to identify the activities that help versus harm, and why only you can feel the sensations that matter most. He also explains how to use body awareness to determine how much exercise you should do, the importance of reaching an appropriate level of challenge, and why rigid “sets and reps” don’t work for real-life back pain recovery. This episode covers: Why listening to your body is the foundational skill for reversing back pain How pain acts as communication and why it’s often misinterpreted The importance of reflecting on daily activities to identify triggers Why good sensations matter and how to notice them beneath the pain How the back-pain cycle works and how to break it How to know exactly how much to exercise using your body’s feedback Why rigid “3 sets of 10” protocols fail most people with pain Why posture, muscle imbalances, and predictable patterns influence recovery How Core Balance Training uses neuromuscular re-education to rebuild movement Listener Q&A: degeneration at L5–S1, upper/mid-back pain, inversion tables, forward-head posture, TFL/quad overuse, SI joint injury Why nothing in the CBT program can harm you—and how to adapt if you’re acute Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson 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 – The most valuable skill for reversing back pain 00:01:30 – Why pain is communication, not the enemy 00:04:30 – Linking pain signals to your daily activities 00:07:00 – Good sensations: the signals most people overlook 00:10:00 – Breaking the pain cycle through awareness and small changes 00:15:00 – How to use body awareness to guide exercise 00:18:00 – Challenge, fatigue, and why sets/reps don’t work 00:25:00 – Q&A: severe L5–S1 degeneration and realistic improvement 00:30:00 – Q&A: inversion tables, decompression, and delayed reactions 00:39:00 – Q&A: forward-head posture and adapting to discomfort 00:42:00 – Q&A: shoulder tension, compensation, and firing-pattern retraining 00:45:00 – Q&A: TFL/quad overuse in bridges and simple fixes 00:50:30 – Q&A: SI joint injury, referral pain, and whether CBT is safe

Nov 18

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 solve chronic back pain at its root. You’ll learn the real difference between acupuncture and dry needling, why both can produce instant relief but not lasting change, and how to think about them inside a long-term healing strategy. Dr. Ryan also dives into the deeper cause of chronic muscle tension, why knots and trigger points keep coming back, and how core stability creates true, lasting change. This episode covers: The difference between acupuncture and dry needling What influences acupuncture results Dry needling: how it releases trigger points instantly Dr. Ryan’s experience with deep hip-flexor dry needling Why muscle knots form Why chronic tension returns unless you fix the underlying imbalance How tight hip flexors, stiff shoulders, and limited rotation relate to core weakness Why deep core activation reduces full-body tension over time How to approach stubborn hip and shoulder limitations safely Q&A: sitting cross-legged, hip rotation, mobility vs. core strength Q&A: tight hip flexors during the bridge and how to get into a true stretch Q&A: how long to hold front anchors and signs you’re ready to progress 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 – Acupuncture for back pain, does it work adn what it acually does 00:01:52 – Dr. Ryan’s experiences with acupuncture 00:04:10 – When acupuncture is helpful 00:07:38 – Introducing dry needling: an orthopedic approach to trigger points 00:08:10 – What trigger points are 00:11:18 – Ryan’s intense hip-flexor dry needling experience 00:14:33 – Q&A: sitting cross-legged, hip rotation, and lifelong mobility limitations 00:17:37 – Why muscles tighten 00:26:49 – Tight shoulders, reasons and what to do 00:29:00 – Back anchor concept explained

Nov 11

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 to identify which parts of the spine are safe to adjust, why hypermobility and degeneration should not be manipulated, and how to set boundaries with your chiropractor to avoid unnecessary damage. Dr. Ryan also discusses how to safely apply chiropractic principles to your own body, the biomechanics behind “stiff vs. loose” joints, and the importance of core stabilization to protect an unstable spine. This episode covers: The difference between helpful and harmful chiropractic adjustments Ryan’s personal story: how one spinal manipulation caused years of instability Why thrusting or “cracking” degenerated joints can worsen damage The biomechanics of hypermobility vs. stiffness in the spine When adjustments are appropriate, and when they’re not How to identify the safest areas for spinal manipulation Setting boundaries and communicating clearly with your chiropractor Why core strength is your best natural brace for an unstable back The predictable pattern of stiffness above/below hypermobile joints The risks of neck adjustments and why Dr. Ryan avoids cervical thrusts Q&A: herniated discs, vibration machines, running with spinal stenosis The Core Balance approach: movement quality and self-awareness over dependency 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: chiropractic benefits and risks 00:02:00 – Ryan’s personal story: when a lumbar adjustment went wrong 00:07:30 – The aftermath: years of instability at L5–S1 00:09:30 – Why degenerated discs should not be adjusted 00:11:00 – Friction, repetitive trauma, and the root cause of degeneration 00:13:30 – When manipulation helps: stiff vs. hypermobile joints 00:16:00 – How to use chiropractic safely and set clear boundaries 00:18:00 – Understanding the hypermobile–stiff–hypermobile pattern 00:21:00 – Applying this principle to the neck and thoracic spine 00:25:00 – Finding the right chiropractor (and what to tell them to avoid) 00:27:30 – Q&A: herniated discs and chiropractic-induced injury 00:31:00 – Q&A: running with spinal stenosis, is it safe? 00:33:30 – Q&A: vibration machines and degenerative discs

Nov 5

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. John Sarno and Lorimer Moseley, he explains central sensitization and how learning, awareness, and gentle movement can rewire your brain to reduce pain sensitivity. You’ll learn why chronic pain isn’t always a sign of damage, how to “de-threaten” pain through understanding, and how to use knowledge as medicine. This episode covers: How the brain creates and amplifies pain signals Central sensitization: why chronic pain persists after healing The difference between acute pain and learned pain Why pain does not always mean tissue damage How emotions, beliefs, and stress influence pain sensitivity Learning as therapy: how understanding pain changes the brain The power of awareness and knowledge to calm the nervous system Practical steps to move safely despite pain Q&A: hamstring cramping during the bridge exercise Q&A: cycling posture and back pain prevention Q&A: driving ergonomics and gentle core activation Q&A: best sleeping positions for spinal alignment 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 is pain really? The brain’s role in perception 00:02:30 – Pain as protection: why it’s created to prevent harm 00:05:00 – Non-tissue factors: emotions, beliefs, personality, and learning 00:07:00 – Central sensitization: how pain pathways become hypersensitive 00:09:00 – When pain persists after healing — and why it spreads 00:11:00 – Learning changes the brain: neuroplasticity and hope for recovery 00:13:00 – Chronic pain vs acute pain: why old signals keep firing 00:15:00 – Empowerment through knowledge: how understanding reduces fear 00:16:30 – Q&A: hamstring cramping during the bridge — what it really means 00:19:00 – Q&A: cycling posture, hip flexors, and “core cycling” tips 00:24:00 – Q&A: driving posture, subtle core activation, and breathing 00:30:00 – Q&A: sleeping positions — what actually matters 00:32:00 – Final thoughts: when pain is real but not harmful 00:35:00 – How to take power back from chronic pain

Oct 29

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 the few evidence-based situations where imaging is truly warranted. You’ll learn why pictures often don’t match pain and how early MRIs can increase surgery rates and how to protect your mindset from the “nocebo” effect, while focusing on movement, confidence, and core-driven rehabilitation. This episode covers: Why routine imaging rarely improves back-pain outcomes MRI, X-ray, CT: benefits, risks, and key differences (incl. radiation) The “label effect” and nocebo: how scan results change beliefs and behavior Why imaging findings often don’t correlate with symptoms Clear red flags: when imaging is appropriate (trauma, cancer signs, severe neuro deficits) When to choose MRI vs CT (and why CT isn’t first-line for most backs) How beliefs drive recovery: replacing fear-avoidance with confident movement Practical next steps: core-based daily movement vs chasing pictures Live Q&A: spinal fusion outcomes, cyst concerns, and scan anxiety Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson firsthand and begin restoring your natural core support: https://www.corebalancetraining.com/masterclass ⚠️ Disclaimer: All content is for educational purposes only. Consult a qualified healthcare professional before beginning any exercise program. Episode Chapters: 00:00:00 – Are scans helping or hurting? 00:02:30 – What “imaging” means (X-ray, MRI, CT) and why it’s overused 00:05:00 – Evidence snapshot: trials & meta-analyses on routine imaging 00:08:00 – Pictures vs pain: weak correlation between scan findings and symptoms 00:11:00 – The label/nocebo trap: how diagnoses change behavior and outcomes 00:14:00 – MRI and higher surgery rates: understanding the association 00:17:00 – CT vs MRI: similar detail, but very different radiation exposure 00:24:30 – Red flags: cancer signs, unrelenting night pain, rapid weight loss, fever 00:27:00 – Trauma & neuro deficits: when imaging is warranted 00:29:00 – Asymptomatic scans: why “degeneration” can be normal aging 00:32:00 – Case contrast: “bad-looking” spine, active life vs “clean” scan, severe pain 00:35:00 – Mindset work: replacing fear-avoidance with confident, gentle movement 00:38:00 – Core Balance approach: movement quality over medicalization 00:41:00 – Live Q&A: spinal fusion outcomes & realistic expectations 00:45:00 – Live Q&A: cyst concerns and imaging clarity 00:48:00 – Live Q&A: CT radiation worries & choosing safer pathways 00:51:00 – Practical plan: what to do this week instead of chasing another scan 00:54:00 – Your benchmark isn’t the picture: progress without repeat imaging