In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down an often-overlooked contributor to chronic lower back pain: tendonitis. While people frequently associate tendonitis with knees, elbows, or Achilles pain, Dr. Ryan explains why inflamed, overworked spinal and hip tendons are extremely common in back-pain sufferers and why they’re rarely recognized as such. He walks through what tendons are, why they become irritated, how muscle imbalances make tendonitis worse, and the surprising reason resting too much can actually prolong your pain. Dr. Ryan also answers student questions about tailbone pain, deep core activation, bridge mechanics, glute tendinopathy, hamstring tightness, and nerve symptoms in the legs and feet.

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.

00:00:00 – Why tendonitis matters in chronic back pain

00:02:00 – What tendons are and how they become irritated

00:05:00 – Overactive vs. underactive muscles and why imbalance stresses tendons

00:08:00 – Why tendonitis is common along the belt line of the lower back

00:10:00 – The powerful strategy: listen to your body & reflect on delayed pain

00:14:00 – Overuse vs. underuse: finding the middle zone for tendon healing

00:17:00 – Why rest alone worsens tendonitis 

00:19:00 – Using eccentric exercises to strengthen irritated tendons

00:22:00 – Q&A: modifying Back Anchor Awareness for tailbone pain

00:25:00 – Q&A: upper vs. lower abdominals during Back Anchor work

00:38:00 – Q&A: outer-hip pain during bridges & gluteal tendinopathy

00:32:00 – Q&A: tight hamstrings, bridge breathing, and avoiding over-stretching the back

00:36:00 – Q&A: nerve pain into the legs/feet, MRI findings, and EMG decisions

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explains the single most valuable skill anyone can develop to reverse chronic back pain: listening to your body. Drawing from years of clinical experience and his own recovery journey, he breaks down why pain is communication, not an enemy, and how learning to interpret your body’s signals can guide every decision you make. Ryan discusses why most people stay stuck in the pain cycle, how to identify the activities that help versus harm, and why only you can feel the sensations that matter most. He also explains how to use body awareness to determine how much exercise you should do, the importance of reaching an appropriate level of challenge, and why rigid “sets and reps” don’t work for real-life back pain recovery.

Watch the free Core Balance Masterclass and start your 7-day free trial to experience the Back Anchor lesson 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.

00:00:00 – The most valuable skill for reversing back pain
00:01:30 – Why pain is communication, not the enemy
00:04:30 – Linking pain signals to your daily activities
00:07:00 – Good sensations: the signals most people overlook
00:10:00 – Breaking the pain cycle through awareness and small changes
00:15:00 – How to use body awareness to guide exercise
00:18:00 – Challenge, fatigue, and why sets/reps don’t work
00:25:00 – Q&A: severe L5–S1 degeneration and realistic improvement
00:30:00 – Q&A: inversion tables, decompression, and delayed reactions
00:39:00 – Q&A: forward-head posture and adapting to discomfort
00:42:00 – Q&A: shoulder tension, compensation, and firing-pattern retraining
00:45:00 – Q&A: TFL/quad overuse in bridges and simple fixes
00:50:30 – Q&A: SI joint injury, referral pain, and whether CBT is safe

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down acupuncture and dry needling: what they are, how they work, who they help, and where their limitations lie. Drawing from personal experience, clinical knowledge, and years of observing thousands of back-pain cases, he explains why both treatments can feel amazing yet rarely solve chronic back pain at its root. You’ll learn the real difference between acupuncture and dry needling, why both can produce instant relief but not lasting change, and how to think about them inside a long-term healing strategy. Dr. Ryan also dives into the deeper cause of chronic muscle tension, why knots and trigger points keep coming back, and how core stability creates true, lasting change.

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 – Acupuncture for back pain, does it work adn what it acually does
00:01:52 – Dr. Ryan’s experiences with acupuncture
00:04:10 – When acupuncture is helpful
00:07:38 – Introducing dry needling: an orthopedic approach to trigger points
00:08:10 – What trigger points are 
00:11:18 – Ryan’s intense hip-flexor dry needling experience
00:14:33 – Q&A: sitting cross-legged, hip rotation, and lifelong mobility limitations
00:17:37 – Why muscles tighten
00:26:49 – Tight shoulders, reasons and what to do
00:29:00 – Back anchor concept explained

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, takes a balanced look at chiropractic care: its potential benefits, limitations, and risks. Sharing his personal experience of both healing and harm through chiropractic adjustments, he explains when spinal manipulation can help and when it can actually make things worse. You’ll learn how to identify which parts of the spine are safe to adjust, why hypermobility and degeneration should not be manipulated, and how to set boundaries with your chiropractor to avoid unnecessary damage. Dr. Ryan also discusses how to safely apply chiropractic principles to your own body, the biomechanics behind “stiff vs. loose” joints, and the importance of core stabilization to protect an unstable spine.  

This episode covers:

The difference between helpful and harmful chiropractic adjustments

Ryan’s personal story: how one spinal manipulation caused years of instability

Why thrusting or “cracking” degenerated joints can worsen damage

The biomechanics of hypermobility vs. stiffness in the spine

When adjustments are appropriate, and when they’re not

How to identify the safest areas for spinal manipulation

Setting boundaries and communicating clearly with your chiropractor

Why core strength is your best natural brace for an unstable back

The predictable pattern of stiffness above/below hypermobile joints

The risks of neck adjustments and why Dr. Ryan avoids cervical thrusts

Q&A: herniated discs, vibration machines, running with spinal stenosis

The Core Balance approach: movement quality and self-awareness over dependency

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: chiropractic benefits and risks
00:02:00 – Ryan’s personal story: when a lumbar adjustment went wrong
00:07:30 – The aftermath: years of instability at L5–S1
00:09:30 – Why degenerated discs should not be adjusted
00:11:00 – Friction, repetitive trauma, and the root cause of degeneration
00:13:30 – When manipulation helps: stiff vs. hypermobile joints
00:16:00 – How to use chiropractic safely and set clear boundaries
00:18:00 – Understanding the hypermobile–stiff–hypermobile pattern
00:21:00 – Applying this principle to the neck and thoracic spine
00:25:00 – Finding the right chiropractor (and what to tell them to avoid)
00:27:30 – Q&A: herniated discs and chiropractic-induced injury
00:31:00 – Q&A: running with spinal stenosis, is it safe?
00:33:30 – Q&A: vibration machines and degenerative discs

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, explores one of the most misunderstood aspects of recovery, the psychology of pain. He breaks down how pain is not just a signal from the body, but an experience created in the brain, influenced by beliefs, emotions, and learned neural patterns. Drawing from neuroscience and the work of Dr. John Sarno and Lorimer Moseley, he explains central sensitization and how learning, awareness, and gentle movement can rewire your brain to reduce pain sensitivity. You’ll learn why chronic pain isn’t always a sign of damage, how to “de-threaten” pain through understanding, and how to use knowledge as medicine.

This episode covers:

How the brain creates and amplifies pain signals

Central sensitization: why chronic pain persists after healing

The difference between acute pain and learned pain

Why pain does not always mean tissue damage

How emotions, beliefs, and stress influence pain sensitivity

Learning as therapy: how understanding pain changes the brain

The power of awareness and knowledge to calm the nervous system

Practical steps to move safely despite pain

Q&A: hamstring cramping during the bridge exercise

Q&A: cycling posture and back pain prevention

Q&A: driving ergonomics and gentle core activation

Q&A: best sleeping positions for spinal alignment

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 is pain really? The brain’s role in perception
00:02:30 – Pain as protection: why it’s created to prevent harm
00:05:00 – Non-tissue factors: emotions, beliefs, personality, and learning
00:07:00 – Central sensitization: how pain pathways become hypersensitive
00:09:00 – When pain persists after healing — and why it spreads
00:11:00 – Learning changes the brain: neuroplasticity and hope for recovery
00:13:00 – Chronic pain vs acute pain: why old signals keep firing
00:15:00 – Empowerment through knowledge: how understanding reduces fear
00:16:30 – Q&A: hamstring cramping during the bridge — what it really means
00:19:00 – Q&A: cycling posture, hip flexors, and “core cycling” tips
00:24:00 – Q&A: driving posture, subtle core activation, and breathing
00:30:00 – Q&A: sleeping positions — what actually matters
00:32:00 – Final thoughts: when pain is real but not harmful
00:35:00 – How to take power back from chronic pain

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down a deceptively simple question: is imaging (X-ray, MRI, CT) good or bad for back pain? Drawing on randomized trials, meta-analyses, and clinical guidelines, he explains why routine imaging rarely improves outcomes, how labels from scans can fuel fear-avoidance and worse pain, and the few evidence-based situations where imaging is truly warranted. You’ll learn why pictures often don’t match pain and how early MRIs can increase surgery rates and how to protect your mindset from the “nocebo” effect, while focusing on movement, confidence, and core-driven rehabilitation.

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 – Are scans helping or hurting?
00:02:30 – What “imaging” means (X-ray, MRI, CT) and why it’s overused
00:05:00 – Evidence snapshot: trials & meta-analyses on routine imaging
00:08:00 – Pictures vs pain: weak correlation between scan findings and symptoms
00:11:00 – The label/nocebo trap: how diagnoses change behavior and outcomes
00:14:00 – MRI and higher surgery rates: understanding the association
00:17:00 – CT vs MRI: similar detail, but very different radiation exposure
00:24:30 – Red flags: cancer signs, unrelenting night pain, rapid weight loss, fever
00:27:00 – Trauma & neuro deficits: when imaging is warranted
00:29:00 – Asymptomatic scans: why “degeneration” can be normal aging
00:32:00 – Case contrast: “bad-looking” spine, active life vs “clean” scan, severe pain
00:35:00 – Mindset work: replacing fear-avoidance with confident, gentle movement
00:38:00 – Core Balance approach: movement quality over medicalization
00:41:00 – Live Q&A: spinal fusion outcomes & realistic expectations
00:45:00 – Live Q&A: cyst concerns and imaging clarity
00:48:00 – Live Q&A: CT radiation worries & choosing safer pathways
00:51:00 – Practical plan: what to do this week instead of chasing another scan
00:54:00 – Your benchmark isn’t the picture: progress without repeat imaging

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

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

What if the root cause of chronic lower back pain isn’t just tight muscles, but hidden imbalances deep in your core? In this very first episode of The Back Pain Podcast, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, takes you inside the philosophy that has helped thousands break free from the back pain spiral.

This episode covers:

Watch the free Core Balance Masterclass and begin your journey with a 7-day free trial of the Core Balance Training program: https://www.corebalancetraining.com/

Every episode of this podcast comes directly from Ryan’s live YouTube sessions, where he shares focused teachings and answers real questions in real time. Join the community and move with us each week.

⚠️ Disclaimer: All content is for educational purposes only. Always consult a qualified healthcare professional before attempting any exercise program. Never disregard medical advice or delay seeking it because of something you hear on this podcast.

Episode Chapters: What Is Core Balance Training?

00:00:00 – Welcome to The Back Pain Podcast.

00:01:00 – What Is Core Balance Training? The philosophy behind healing back pain at the root.

00:03:00 – The Real Problem: Muscle Imbalances. How modern lifestyles disconnect us from our core.

00:05:00 – Why Stretches Don’t Work. The hidden danger of common back pain exercises.

00:07:00 – Activating the Deep Core Muscles. How to stabilize your spine and prevent flare-ups.

00:09:00 – Why Surgery, Chiropractic, and Quick Fixes Fall Short. The missing piece in long-term healing.

00:11:00 – Understanding Cross Posture Syndrome. What Dr. Vladimir Janda’s research reveals about muscle imbalances.

00:15:00 – The True Cause of Tight Muscles. Why they keep coming back, and how to stop the cycle.

00:17:00 – Simple Stretches for Elders with Tight Lower Back. What works (and what doesn’t) for lasting relief.