The Resilient Body with Dr. Ar'neka

If you’ve been told to engage your core, brace your abs, or just breathe with your diaphragm but still feel disconnected, unstable, or stuck with pain, this episode is for you. In this conversation, Dr. Ar’neka breaks down why most core advice is incomplete and why simply bracing harder is not the answer. Your core is not just your abs. It’s a system that relies on your breath, rib position, and pelvis all working together. When that system is off, your body creates tension instead of support.

You’ll learn what 360-degree breathing actually is, why rib and pelvis position matter more than most people realize, and how common habits like sucking in your stomach or holding your breath can lead to more pressure, back pain, and even leaking. The key takeaway is that real stability does not come from clenching. It comes from coordination. If your core feels off, it is not weak. It is uncoordinated. 

If you’re ready to understand how your body is actually supposed to work and stop guessing, book a Discovery Visit at Resilient Spine so we can build a plan that supports you long term.

Book your free 20-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 low back seems to “go out” randomly when you bend over, stand up, or pick something up, it can feel frustrating and unpredictable. In this episode, Dr. Ar’neka explains why back flare-ups rarely come out of nowhere. Most of the time, your body has been compensating for weeks or months before the pain shows up. What feels like a sudden injury is often the moment your system simply runs out of backup.

Dr. Ar’neka breaks down three of the most common reasons this happens: your hips are not doing enough of the work they should, your core is not providing the support your spine needs, and your body has been compensating through other muscles and patterns for too long. When your hips, breath, and core coordination are off, your low back ends up carrying more load than it was designed for. If you’re tired of dealing with recurring flare-ups and want to understand what your body is compensating for, book a Discovery Visit at Resilient Spine so we can identify the root cause and build a plan that keeps your back from “going out” again.

Book your free 20-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 telling yourself you’re weak because your back hurts, your hips feel tight, or you leak during workouts, this episode is for you. So many active moms assume pain means they’re not strong enough or that they’re just getting older. 

In this episode, Dr. Ar’neka reframes that belief and explains why pain is often not a strength issue at all. It’s a support and coordination issue. You can be strong in the gym and still be moving without the right stability underneath it.

Dr. Ar’neka breaks down the difference between weakness and compensation, why doing more workouts doesn’t automatically fix instability, and how breath, rib position, and pelvis control matter more than reps. When your body doesn’t feel supported, it tightens and overworks to protect you. The solution isn’t more tension, it’s better mechanics.

If you’re tired of blaming yourself and want to understand what’s actually driving your pain, book a Discovery Visit at Resilient Spine and let’s build a plan that truly supports your body. This is the best month because its Friends & Family Month so get a free initial session!

Book your free 20-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 engage your core, brace your abs, or just breathe with your diaphragm but still struggle with low back pain, tight hips, leaking, or feeling disconnected from your body, this episode is for you. 

In this conversation, Dr. Ar’neka breaks down why traditional core advice often misses the mark and why bracing harder does not automatically create stability. Most people are given cues without understanding how the breath, ribs, and pelvis actually work together. The result is more tension, more pressure, and often more pain.

In this episode, you’ll learn what true 360-degree breathing feels like, how rib position directly impacts core strength and pelvic floor function, and why over-bracing can actually make back pain and leaking worse. Dr. Ar’neka explains how support comes from coordination, not clenching, and how small shifts in breathing and alignment can change how your entire system feels. 

If you’re ready to stop guessing and finally understand how your breath and core should work together, book a Discovery Visit at Resilient Spine and let’s build a plan that truly supports your body.

Book your free 20-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’re constantly stretching your hips, hamstrings, or low back but the pain and tightness keep coming back, this episode is for you. Stretching can feel good in the moment, but relief doesn’t always mean you’re fixing the problem. In this episode, Dr. Ar’neka goes over why stretching often provides temporary relief without addressing the real reason your body feels tight in the first place. Tightness is frequently a protective response, not a flexibility issue, and pulling on muscles that don’t feel supported rarely leads to lasting change.

In this episode, Dr. Ar’neka breaks down why flexibility alone isn’t the answer and what your body actually needs in order to feel better long term. You’ll learn why support matters more than stretching and how shifting your focus can change how your body feels during everyday movement. If you’re tired of guessing and want help figuring out what’s actually driving your pain, book a Discovery Visit with Resilient Spine so we can build a plan that works for your body long term.

Book your free 20-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 make that little noise when you stand up, feel stiff and achy when you roll over in bed, or notice your hips take a few steps to “warm up,” you are not alone. A lot of moms assume this is just part of getting older, sitting too much, or working out hard. But hips that feel old are usually hips that feel unsupported.

In this episode, we unpack why that constant hip tightness is often a protective response, not simply a flexibility issue. Your body doesn’t create stiffness for no reason. It does it when something isn’t stable.

Book your free 20-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 back pain and leaking show up together for you, it is not a coincidence and it is not two separate problems. In this episode, Dr. Ar’neka explains how pressure management connects low back pain and pelvic floor leaking, especially in active moms.

You will learn why an overworked, tight back causes your body to brace harder, how that bracing increases pressure through your system, and why leaking is often the result. This is not a pelvic floor failure. It is a pressure and coordination issue.

We also break down why common fixes like Kegels, stretching, and avoiding movement do not work long term and what actually helps your body feel supported again. When your back stops doing all the work and your core and breath do their jobs, both pain and leaking can improve.

If you are tired of guessing and want a plan that addresses your back, core, and pelvic floor together, book a Discovery Visit at Resilient Spine and let’s find your root cause.

Book your free 20-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 are leaking when you run, jump, sneeze, or lift and Kegels or core work have not helped, this episode is for you.

Leaking is common for moms, but it is not normal. In this episode, Dr. Ar’neka explains why pelvic floor exercises alone often are not enough and breaks down three overlooked areas that directly affect leaking.

You will learn how poor foot control sends force up into the pelvic floor, why weak inner thighs create pelvic instability, and how improper core bracing and breathing increase downward pressure. When these systems are not working together, the pelvic floor ends up doing too much work.

This episode shows how better coordination between your feet, hips, inner thighs, and core can reduce leaking and help you feel more confident and supported in your body.

If you have tried Kegels and core work and are still leaking, it is time to look at the full picture.

Book your free 20-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 low back always feels tight but never bad enough to stop your day, this episode is your wake up call.

Many moms live in a constant cycle of managing low back tightness. They stretch when it flares, push through the day, and tell themselves it is not that serious. But lingering tightness is not random and it is not harmless. It is often a sign that your back is compensating for a lack of support elsewhere in your body.

In this episode, we break down why chronic low back tightness is so easy to ignore and why that is exactly what keeps it from improving. You will learn how poor breathing patterns, inactive glutes, and tight hip flexors quietly overload your spine and leave your back feeling tired and tense. We also talk about why stretching alone feels good in the moment but does not change the workload your back is carrying.

This conversation is about moving away from symptom management and toward real support. Tightness that sticks around is your body asking for help. When you respond the right way, your back no longer has to work overtime just to get you through the day.

If you have been managing your low back tightness instead of addressing it, this episode will help you understand what your body is really asking for and where to start.

Book your free 20-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 annual wrap-up episode of The Resilient Body Podcast, Dr. Ar’neka looks back at an incredibly full year of growth personally, professionally, and within the Resilient Spine community. From expanding the team, deepening local partnerships, welcoming new patients, and growing her family, this year brought milestones that weren’t even on the original goals list…but became major blessings.

She shares behind-the-scenes wins from inside the practice, including 1,027 patient visits, 74 new patients welcomed, and over 22 workshops hosted across Sacramento building relationships with local gyms, studios, and community spaces that share her mission of helping moms move and feel better.

You’ll also hear updates on content growth:
Resilient Spine’s rehab library has now passed 650 YouTube videos, and the podcast has officially reached Episode 173, with more downloads this year than ever before.

On the personal side, Dr. Ar’neka reflects on the joy of welcoming her second son, Jonah, navigating the balance of motherhood and business ownership, and the deep appreciation she has for her wife’s support at home, in the business, and in building their family.

She also revisits her Word of the Year, LEAD. 

Finally, she shares an exciting look at what’s coming next year:
• A new Rehab Chiropractor joining the team
• More consistent community workshops at least two per month
• Expanded partnerships with gyms, coffee shops, mom groups, and local businesses
• Even more education and hands-on support for the moms of East Sacramento

Her mission remains the same: to help moms 40+ get to the root cause of their back, hip, and pelvic floor issues and solve them for good.

Book your free 20-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]