Chronic back pain is rarely solved by resting, avoiding movement, or “protecting” the spine, and this episode explains why continued use of the back, when done correctly, is often essential for long-term recovery rather than harmful.

Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, addresses one of the most common and misunderstood questions in chronic pain recovery: whether you should continue using your back when it hurts. Dr. Ryan explains why chronic pain differs fundamentally from acute injury, and why immobilization and avoidance often worsen pain over time. He breaks down how fear-based movement patterns, muscle imbalance, and loss of confidence reinforce instability and prolonged pain, and why maintaining gentle, confident movement is critical for keeping spinal support muscles active. 

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.

00:00 — Should you avoid using your back when it’s in pain?
05:20 — Chronic pain vs acute injury: why immobilization fails
11:40 — Why avoiding movement weakens spinal support
18:30 — Fear-avoidance behavior and protection patterns
25:45 — Confidence, movement, and neuromuscular firing
33:10 — Why bed rest prolongs chronic back pain
40:20 — Key takeaways for using your back safely

22:00 — Student question: Should I stop using my back during flare-ups?
28:40 — Muscle imbalance, weakness, and chronic pain patterns
34:50 — Core engagement vs bracing and over-tension
41:30 — Walking, daily activity, and restoring confidence