In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down anterior vs. posterior pelvic tilt, how these patterns influence your spine, discs, and nerves, and what it really means to find neutral alignment.

You’ll learn how to test your own pelvic position, why sitting weakens your glutes and abs, and how subtle adjustments in how you move can begin reversing years of chronic pain. Dr. Ryan also answers live questions from students about posture, lifting safely, epidurals, and restoring confidence in movement.

This episode covers:

The anatomy of pelvic tilt: why your pelvis naturally isn’t flat

How anterior tilt compresses the back of the discs, creating nerve pressure

Why posterior tilt flattens the lumbar curve and can overstretch tissues

A simple test to identify your tilt type 

Glutes and abs vs. tight hip flexors

How sitting shapes your posture

When to bias a posterior tilt safely without overcorrecting

The “anchor triad” system for finding neutral and supporting your spine

Building lasting strength and confidence in your movement

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. Always consult a qualified healthcare professional before attempting any exercise program.

00:00:00 – Welcome & Ryan’s story: overcoming a decade of back pain
00:02:30 – What is pelvic tilt? Beyond just “anterior” and “posterior”
00:05:30 – Anatomy of tilt: how hips and spine interact
00:08:00 – Anterior tilt: nerve compression and “arched back” posture
00:11:30 – Posterior tilt: flat back, stretched ligaments, and pain patterns
00:14:00 – Why “neutral” is ideal and extremes cause repetitive trauma
00:18:30 – Sitting, weak glutes, and inhibited abs: the predictable imbalance
00:22:00 – Correcting tilt safely: activating the right muscles
00:26:00 – The 80/20 rule: why most people live in anterior tilt
00:30:00 – Self-tests: Shavasana, bolster method, and identifying your tilt
00:36:30 – Lifting and posture: when posterior tilt helps and when it hurts
00:41:00 – Core Balance Training explained: the three anchors system
00:47:00 – Q&A: disc issues, degenerative changes, and long-term hope
00:53:00 – Epidurals, PT, and learning to move with confidence
00:58:00 – Building lifelong support: why “life after Core Balance” is the real program
01:02:00 – Closing message: reconnecting with your body and regaining freedom