If your low back always feels tight like no matter how much you stretch, it just won’t let go you’re not alone. For many moms, that nagging stiffness shows up after long days, workouts, or even just trying to get comfortable at night.

In this episode, Dr. Ar’neka shares three powerful strategies to move beyond quick fixes and finally give your back the support it needs. You’ll learn how to release tension, build real stability, and get lasting relief without relying on endless stretches.

What You’ll Learn in This Episode:

• Why shallow, chest-based breathing keeps your back tight and how 360° breathing creates stability and release.
• How weak or underactive glutes force your low back to work overtime (and simple movements to wake them up).
• Why tight hip flexors overload your spine and the best way to unlock them with smart mobility work.

Book your free 30-minute discovery call to chat about your goals and ways I can support you!

Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

If you have a suggestion on something you want to learn, feel free to email: [email protected]

If you’ve been told your leaking or pelvic floor issues are all about a “weak core,” you might be missing two critical pieces of the puzzle: your hips and your feet.

In this episode, Dr. Ar’neka breaks down why tight hips and stiff feet can completely change the way forces travel through your body and why your pelvic floor often ends up taking the brunt of it. From shock absorption in the hips to spring-like support in the feet, these areas are more connected to your pelvic floor health than most people realize.

You’ll learn:

• Why “just strengthening your core” isn’t enough for pelvic floor support
• How limited hip mobility and stiff feet create more stress for your back, core, and pelvic floor
• A simple self-check to see if your hips and feet are moving well
• The key difference between stretching and mobility work—and why your body needs the latter
• Everyday movement examples (walking, lifting, rebounding) where hips and feet play a bigger role than you think

Your pelvic floor doesn’t work in isolation it’s part of a system. If your hips and feet aren’t doing their job, your pelvic floor will always be overloaded.

Book your free 30-minute discovery call to chat about your goals and ways I can support you!

Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

If you have a suggestion on something you want to learn, feel free to email: [email protected]

If you’ve been foam rolling, stretching, or getting adjusted but your back pain keeps coming back you’re not alone. In this episode, Dr. Ar’neka breaks down why chasing the pain doesn’t work and why your back is often the symptom, not the cause. You’ll learn the hidden drivers of recurring low back pain and the smarter way to build lasting relief.

What You’ll Learn in This Episode:

• Why back pain usually isn’t coming from the back itself
• The three most common hidden causes:
  • Core coordination problems (bracing vs. true stability)
  • Stiff hips that force your back to move too much
  • Pelvic instability that makes your back overcompensate
• Why adjustments, massages, and stretches only give short-term relief
• How to check if your hips and core are actually supporting your back during movement
• A new framework: think movement patterns, not muscles

Book your free 30-minute discovery call to chat about your goals and ways I can support you!

Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

If you have a suggestion on something you want to learn, feel free to email: [email protected]

If you’ve been told to “just do Kegels” but you’re still leaking when you run, jump, or sneeze this episode will change everything. 

The truth is, Kegels alone aren’t the magic fix you’ve been promised. You can have a strong pelvic floor and still leak if it’s tight, uncoordinated, or overworked.

In this episode, we break down why traditional Kegel-only approaches fall short and reveal the missing links you need for real, lasting change breath and pressure management, hip and core connection, and the ability to fully relax as well as contract.

You’ll learn how to integrate your breath, pelvic floor, and core into everyday movement, plus how building hip and glute strength can take pressure off your pelvic floor so you can move with confidence again.

If you’re tired of avoiding workouts, worrying about accidents, or feeling like this is “just part of getting older,” it’s time to move smarter not stop moving.

Book your free 30-minute discovery call to chat about your goals and ways I can support you!

Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

If you have a suggestion on something you want to learn, feel free to email: [email protected]

You’re stretching. You’re breathing. You’ve modified your workouts, tried PT, even seen a chiropractor and you’re still in pain.

In this episode, we’re digging into why all your effort hasn’t added up to real relief and what’s actually keeping you stuck.

You’ll learn:

• Why most treatments only address symptoms—not the root cause
• Some missing key links to that are often behind your pain
• The truth about “plans” vs. patchwork: YouTube videos and rest days aren’t cutting it

Whether it’s your back, hip, or core that won’t stop flaring up, this episode is here to help you shift from frustrated to finally making progress with a plan that actually works.

Book your free 30-minute discovery call to chat about your goals and ways I can support you!

Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

If you have a suggestion on something you want to learn, feel free to email: [email protected]

In this special anniversary episode, Dr. Arneka shares the raw, behind-the-scenes journey of how Resilient Spine came to be from a packed traditional chiro job she hated, to house calls with kettlebells in her trunk, to finally opening her own office space in East Sacramento.

She gets honest about the struggles, fears, and unexpected pivots that shaped her into the not-so-typical chiropractor she is today and why she knew moms needed a different kind of care.

This episode is for anyone who's ever wondered what makes Resilient Spine different, how it all started, and why this practice exists for moms who are done with band-aid fixes and ready to finally get to the root cause.

P.S. We are running our 1 year Office-aversary sale where new or existing patients can get 20% off of care plans. Click here if you want to learn more details. 

Book your free 30-minute discovery call to chat about your goals and ways I can support you!

Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

If you have a suggestion on something you want to learn, feel free to email: [email protected]

If your upper back always feels tight, your shoulders are tense by midday, or you’re constantly adjusting your bra this episode is for you. Because believe it or not, the wrong bra could be messing with more than just your comfort. It might be disrupting your posture, restricting your breathing, and even throwing off your core function.

In this episode, we uncover the hidden ways bras (especially tight, compressive ones) can contribute to neck, shoulder, and back pain especially for moms.

You’ll learn:
🔹 Why your ribcage needs to move to stay pain-free
🔹 How restrictive bras limit breathing, core coordination, and posture
🔹 The signs your bra is part of the problem (and how to test it)
🔹 What to look for in a bra that actually supports your body—not works against it

This isn’t just about comfort it’s about supporting your spine, breath, and long-term movement. Your wardrobe might need a tune-up, and your back will thank you

Book your free 30-minute discovery call to chat about your goals and ways I can support you!

Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

If you have a suggestion on something you want to learn, feel free to email: [email protected]

If you’ve ever been told to “brace your core” or “tighten your abs” during a workout but still deal with back pain, leaking, or stiffnessthis episode is for you.

We’re unpacking the three most common mistakes people make when trying to protect their core... and why those strategies might actually be doing more harm than good. From sucking in your stomach to flaring your ribs or clenching your glutes, these are all signs that your core is compensating—not stabilizing.

In this episode, you’ll learn:

• Why sucking in isn’t real bracing (and what to do instead)
• How your ribcage position changes everything
• What glute or gripping reveals about your deep core

This isn’t about more tensionit’s about better coordination. Tune in to learn how to create true core strength that supports your spine, your movement, and your confidence.

Book your free 30-minute discovery call to chat about your goals and ways I can support you!

Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

If you have a suggestion on something you want to learn, feel free to email: [email protected]

Headed out of town and worried your progress will stall? Whether you're traveling for work or taking a much-needed vacation, this episode will help you stay consistent without overcomplicating things.

You’ll learn how to simplify your rehab routine, what movements matter most on the road, and how to stay connected to your body even when your schedule is full.

Inside this episode:

• The mindset shift that helps you stop “starting over” after every trip
• Simple, effective rehab strategies that don’t require a gym
• Why intentional movement even just 5 minutes can keep you on track

You don’t need a perfect routine. You just need the right one that fits your life. Let this be your go-to guide for staying supported wherever you are.

Book your free 30-minute discovery call to chat about your goals and ways I can support you!

Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

If you have a suggestion on something you want to learn, feel free to email: [email protected]

If your hips make noise every time you get off the floor, roll over in bed, or step into a lunge—this episode is for you. Hip popping might be common, but that doesn’t mean it’s normal or something you should ignore.

In this episode, we unpack what’s really behind that “click” or “pop” you keep feeling and why stretching or foam rolling won’t fix it. Spoiler: it’s often not a flexibility issue—it’s a stability issue.

We dive into:

• What hip popping actually means
• Why pelvic instability and poor core-glute coordination are often to blame
• How to train the right muscles to create real stability and long-term relief

You’ll walk away with a better understanding of what your body is trying to tell you—and what you can start doing today to feel more stable, strong, and quiet (in a good way).

Book your free 30-minute discovery call to chat about your goals and ways I can support you!

Thank you so much for checking out this The Resilient Body Podcast episode. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

If you have a suggestion on something you want to learn, feel free to email: [email protected]