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 distinguish “good pain” from “bad pain,” why pushing harder is often the wrong strategy, and how listening to your body is the most valuable skill for reversing chronic pain. He also walks through practical applications using Core Balance concepts like the Front Anchors, Push Away, and the 10% rule, showing how to keep moving forward without aggravating sensitive joints, discs, or nerves.

This episode covers:

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: making progress in your exercise routine
00:03:30 – Why listening to your body is the most important skill
00:06:15 – Understanding pain as a spectrum (good pain vs bad pain)
00:10:00 – Is sharp, intense pain, “Bad” pain?
00:13:00 – Muscle stiffness, movement pain, and when pushing is beneficial
00:19:30 – The 10% rule and how to progress without setbacks
00:23:45 – Applying the rule to Front Anchors and Push Away
00:31:00 – Why intensity often slows healing instead of speeding it up
00:34:00 – Q&A: discs, stenosis, knee pain, hiking, and running
01:07:20 – Final takeaways: balance, patience, and long-term resilience