About this episode
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 learn why even the simplest moves (like the bridge or a daily walk) can transform your spine health when done with the right inner focus. Dr.Ryan Peebles also answers live student questions about pelvic tilt, sciatica, nerve flossing, and how to safely progress from pain to strength. This episode covers: Why how you move matters more than what you do The difference between limb-dominant and core-dominant movement How to develop deep core stability for lifelong spinal support Understanding the “butt-wink” and neutral pelvis The bridge: one of the most powerful core-healing exercises Using breathing, awareness, and repetition to retrain the body When nerve flossing, walking, and cobra pose can help sciatica 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: Best Exercises for Lower Back Pain 00:00:00 – Welcome & Ryan’s story 00:02:30 – “What are the best exercises for back pain?” The real answer is how you move 00:04:30 – Core-based movement vs limb-dominant movement 00:06:00 – Deep core connection and the power of stability 00:07:00 – Live Q&A: the “butt-wink” and pelvic position when lifting 00:09:00 – Finding neutral pelvis 00:11:00 – Chronic pain & activity levels 00:14:00 – The bridge exercise 00:20:00 – Walking as a foundational human movement 00:22:00 – Bridge mechanics: lengthening hip flexors, activating glutes 00:24:00 – Immediate benefits and why the bridge can outperform surgery 00:26:00 – Doing the bridge right 00:28:00 – Why form without connection can cause damage 00:29:00 – Embracing the struggle and progressing safely 00:31:00 – How long to hold a bridge & why breathing is key 00:36:00 – Bridge progressions and “butt buster” variations 00:38:00 – Childhood posture & what babies teach about core connection 00:39:00 – How to remember to breathe 00:40:00 – Chronic pain stories & learning from pain patterns 00:43:00 – Walking and sciatica, understanding nerve pain 00:46:00 – Piriformis syndrome & why tight muscles protect the spine 00:48:00 – Nerve flossing explained 00:50:00 – Core stability as the root solution for nerve pain 00:54:00 – Cobra pose and radiculopathy (when extension helps or hurts) 00:57:00 – Ryan’s own recovery from stenosis and return to surfing