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