The Back Pain Podcast by Core Balance

The Biggest Exercise Mistake People Make With Chronic Back Pain

Listen Later

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:

  • Why “pushing harder” is a natural instinct but the wrong strategy for chronic back pain
  • A real story: why trying to rush recovery can backfire
  • The difference between global power muscles and deep stabilizing muscles
  • Why high-intensity exercise can worsen muscle imbalances
  • How chronic pain shuts down deep core stabilizers
  • Why heavy resistance training misses the muscles that protect the spine
  • The role of neuromuscular retraining in long-term recovery
  • Why low-intensity, long-duration engagement is essential for spinal stability
  • Why awareness-based exercises feel subtle but are highly effective
  • How repetition and time rebuild lost neural connections
  • Why the body resists rapid change and adapts best gradually
  • Lessons from footwear, posture, and repetitive stress injuries
  • How to safely integrate weight training during recovery
  • Turning everyday movement into a core-stability exercise
  • Why slow progress leads to the most durable results
  • Student Q&A: weight training, numbness, rowing machines, balance, sleep, and soreness

    •  

    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

     

    ...more
    View all episodesView all episodes
    Download on the App Store
    The Back Pain Podcast by Core BalanceBy Dr. Ryan Peebles DPT