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 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