Most people trying to fix back pain either hold their abs too tight or not at all, and this episode breaks down exactly how much abdominal activation is actually needed for spinal stability and why more tension often makes things worse.

Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, addresses a common question from students: how much abdominal activation is appropriate during movement, and how do you maintain stability without creating excessive tension. Dr. Ryan explains the difference between deep stabilizing core muscles and superficial “six-pack” movement muscles, why tight hip flexors often pull on the spine, and how over-engaging the core can reinforce protection patterns rather than resolve them. He introduces the 10% rule for training deep postural muscles, explains the anchor connection method for natural engagement, and breaks down how to scale abdominal activation based on the demands of the activity.

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 — Abdominal activation: how much tension is enough?
07:10 — Tight hip flexors and pulling on the spine
14:30 — Deep core vs six-pack muscles explained
22:00 — The 10% rule for postural muscle training
30:40 — Why over-bracing reinforces protection patterns
38:20 — Anchor connection vs consciously flexing abs
46:15 — Scaling abdominal activation to activity level
54:40 — Breathing, “get fat,” and deep core expansion
1:02:10 — Office sitting, lumbar support, and spinal stamina
1:09:30 — Student success story and core transformation
1:15:40 — Common mistakes in core training

09:20 — Student question: How much abdominal activation should I use?
18:40 — Overly tight core muscles and hip flexor pain
41:50 — Breathing during the bridge and maintaining engagement
58:30 — Front anchors progression and staying connected

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

Chronic back pain is rarely caused by damaged discs or poor posture, and this episode explains how mindset, fear-based movement, and nervous system responses often drive pain persistence instead. 

Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explores the psychology of chronic back pain and how mindset directly influences movement, muscle activation, and pain persistence. Drawing from his own long-term struggle with chronic low back pain, Dr. Ryan explains how fear-based movement patterns and “protection mode” reinforce abnormal muscle firing, compensation, and ongoing pain. Using a pivotal personal story inspired by Kobe Bryant’s approach to injury and recovery, he breaks down how confidence-driven movement can immediately change neuromuscular firing patterns without altering strength, flexibility, or structure. Through student case examples and coaching responses, he explains why chronic pain is often poorly correlated with imaging findings, how fear avoidance behaviors perpetuate flare-ups, and why rebuilding trust, confidence, and core-led movement is essential for long-term recovery.

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 — Mind over matter and why mindset affects chronic back pain
06:15 — Personal story: chronic back pain, fear, and early limitations
19:30 — Fear-avoidance behavior and abnormal movement patterns
26:30 — Why confidence changes muscle firing without exercises
33:30 — Kobe Bryant’s recovery mindset and long-term pain relevance

40:00 — Student question: feeling constantly on the verge of a flare-up
47:30 — Disc bulges, SI pain, and how to interpret warning signals
55:30 — Breathing, anchors, and calming fear-based pain responses
1:03:00 — Why imaging findings often don’t explain chronic pain

1:11:00 — Student question: posture fatigue and “sitting up straight”
1:19:30 — Student question: quad fatigue during sitting and muscle imbalance
1:28:30 — Student question: SI belts, bracing, and when support helps or hurts
1:37:30 — Student question: weight training and the “core-out” principle

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explores how predictable muscle imbalance patterns, not isolated injuries or “bad posture”, drive most cases of chronic low back pain. Dr. Ryan explains how the body enters a full-body protection pattern after injury, stress, or prolonged sitting, and why this pattern pulls the spine into exaggerated curves that reinforce pain, stiffness, and instability. Referencing Vladimir Janda’s Crossed Posture Syndrome, he breaks down how tight hip flexors, weak glutes, inhibited core muscles, and overactive spinal extensors work together to keep the body stuck in pain. Through detailed coaching responses, he explains why setbacks happen, how fear-based movement patterns limit recovery, and how rebuilding core-driven movement restores confidence, balance, and long-term spinal resilience.

Why most chronic back pain follows a predictable, full-body postural pattern

How protection mode pulls the body toward a fetal position

The role of exaggerated spinal curves in ongoing pain

Why hip flexors tighten and glutes shut down in chronic pain

Why massage and adjustments often provide only temporary relief

How core weakness drives compensation and instability

The connection between hip pain, back pain, and movement retraining

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 — Why chronic back pain follows a predictable postural pattern
07:00 — Protection mode and the body’s tendency to “close down”
14:30 — Crossed posture syndrome and spinal curvature explained
22:30 — Why hip flexors tighten and glutes weaken
30:30 — How fear and guarding reinforce pain cycles
38:30 — Why massage and adjustments don’t fix the root cause
46:30 — Setbacks, flare-ups, and how to respond to them
55:00 — Hip-back connection and movement retraining
1:03:30 — Building endurance in deep core muscles
1:12:00 — Long-term recovery through confidence and control
1:20:30 — Final guidance, integration, and closing thoughts

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down one of the most common yet misunderstood contributors to back pain: how sleeping positions, mattress choice, and fear-based protection patterns can worsen pain instead of relieving it. Dr.Ryan explains why there is no single “perfect” way to sleep, how different positions affect the spine, hips, and shoulders, and how muscle imbalance, not sleep posture alone, is often the real root cause of morning pain and stiffness.

Why back pain is often worst in the morning

How mattress firmness impacts spinal alignment

The pros and cons of back sleeping, side sleeping, and stomach sleeping

How prolonged fetal positioning reinforces muscle imbalance

When sleeping in protection mode is appropriate during flare-ups

The role of hip flexors in nighttime back pain

How pillows should be used (and when they shouldn’t)

The connection between fear avoidance and persistent pain

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 — Why sleeping is one of the biggest drivers of back pain
03:00 — Why back pain is often worse in the morning
06:30 — Mattress firmness and spinal support explained
10:00 — Back sleeping: when it helps and when it doesn’t
14:30 — Side sleeping, fetal position, and shoulder strain
18:30 — Stomach sleeping: risks, benefits, and neck position
22:30 — Sleeping during flare-ups and protection mode
27:00 — Hip flexors, spinal tension, and pillow placement
31:30 — Fear avoidance, confidence, and movement quality
36:30 — Why chronic sleep discomfort signals muscle imbalance
40:00 — Long-term recovery and how to sleep without overthinking

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down a critical but often misunderstood issue: how prolonged rest and inactivity can quietly turn acute back pain into a chronic problem. Using a real-world example of a patient told to stop all physical activity for three months, Ryan explains why inactivity accelerates spinal instability, degeneration, and fear-based movement patterns.

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 — Why chronic back pain often starts with the wrong response
00:04:30 — The dangerous medical advice
00:10:00 — How inactivity creates instability, degeneration, and fear of movement
00:16:30 — Why the spine needs movement, not protection, to heal
00:22:00 — Muscle atrophy and loss of control
00:28:30 — Fear avoidance: how pain becomes chronic without new injury
00:41:30 — Movement quality vs exercise quantity in back pain recovery
00:48:30 — Rebuilding stability safely after spasms or flare-ups
00:55:30 — How to resume activity without re-injuring your back
01:02:30 — Long-term recovery roadmap

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down the right strategy for back pain exercises and why lasting recovery has far more to do with mindset and movement quality than chasing the “best” exercise. He explains why exercises are tools, not the solution, and how true progress comes from relearning how to move with deep core support. You’ll learn why less is often more, how to avoid reinforcing imbalances, and how listening to your body over time leads to permanent change rather than temporary relief.

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 – The right strategy for back pain exercises (overview)
02:10 – “Tune in, turn on”: the mindset behind movement retraining
05:30 – Long-term game: why healing isn’t overnight
09:10 – Consistency is key: small daily practice vs intensity
21:00 – Turning on the deep core during movement 
30:40 – Maintenance mindset: “tissue debt” and using exercises as tools
37:30 – Listening to your body: review what helped vs what flared symptoms
40:10 – Student Q&A begins: shoulder opener + lats + leverage cues
44:10 – Q&A: spinal rotation stretches (when they help vs aggravate)
47:20 – Q&A: chair pose rib flare, tight lats, and hanging for decompression
49:40 – Q&A: SI joint soreness, car rides, and scaling Running Man/Typewriter
53:30 – Q&A: stiffness at night/morning, PT machines, stretching, mattress advice
57:40 – Q&A: tubing on a river, hiking, and pacing

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explains why “pushing it harder” is often the worst possible strategy for chronic back pain recovery. Drawing from his clinical experience and a real conversation with a longtime friend struggling with severe back pain, Ryan breaks down why intensity, heavy resistance, and rushing the process can actually reinforce the very dysfunctions people are trying to fix. He explores the neurological and biomechanical reasons aggressive exercise fails in chronic pain, clarifies the difference between deep stabilizing muscles and surface power muscles, and explains why true spinal support must be rebuilt slowly through awareness, connection, and low-intensity engagement. This episode emphasizes patience, nervous system retraining, and sustainable progress over force, intensity, and willpower.

This episode covers:

Watch the free Core Balance Masterclass and start your 7-day free trial to experience the foundational lessons firsthand and begin rebuilding spinal stability through awareness-based movement:
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 – Why pushing exercises harder fails in chronic back pain
00:02:30 – A real story: trying to rush recovery
00:06:00 – Why intensity feels productive but causes setbacks
00:08:00 – Global muscles vs. deep stabilizing muscles
00:14:00 – Why power training reinforces imbalance
00:18:45 – Weigh training during the CBT program
00:21:00 – Why low-intensity training activates spinal support
00:25:30 – Lifetime impact of training
00:28:00 – Pushing away concept
00:32:00 – Are core muscles not ready?
00:35:30 – Why the program is intentionally slow
00:38:30 – Weight training during recovery: what’s safe
00:42:30 – Turning any movement into a core exercise
00:46:30 – Q&A: numbness, nerves, and healing timelines
00:49:30 – Q&A: rowing machines and repetitive motion
00:53:30 – Q&A: balance, sleep positions, and soreness
00:58:00 – Final takeaway: slow progress is sustainable progress

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

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explores the mind–body connection in back pain and addresses a common question from students, “How emotional and psychological factors interact with physical causes of pain.” Drawing from clinical experience, student questions, and influential ideas such as Dr. John Sarno’s work, Ryan explains why back pain is rarely only physical or only emotional and why a combined, holistic approach leads to better long-term outcomes.

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 – Introduction: The mind–body connection in back pain
00:02:10 – A student’s question that sparked this discussion
00:04:15 – Dr. John Sarno’s theory: emotional causes of back pain
00:07:00 – How stress and tension create real physical pain
00:10:10 – Do emotional and physical causes overlap?
00:15:20 – The perfect bridge pose & the mattress you use
00:18:15 – Activating core muscles
00:22:50 – Back anchor progression and Breathing in core control
00:25:00 – Student Q&A: Doing a typewriter squat
00:28:40 – Student Q&A: Will CBT help with back pain symptoms?
00:32:50 – Having the right posture for exercises
00:36:15 – Student Q&A: How to walk uphill
00:37:45 – Connecting better with body and body imbalances
00:41:50 – Front anchors and Push away explained
00:48:30 – Final thoughts: awareness, and mind-body connection