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.RyanPeebles also answers live student questions about  pelvic tilt, sciatica, nerve flossing, and how to safely progress from pain to strength.

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.

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