The Back Pain Podcast by Core Balance

Why does walking help some people with back pain, but make it worse for others? In this episode, we unpack walking, one of the most commonly recommended yet poorly understood solutions for chronic lower back pain and explain why the results vary so dramatically depending on your body and your condition. From herniated discs and SI joint dysfunction to spinal stenosis, the way you walk matters just as much as whether you walk at all. Most people follow generic advice without realizing they’re reinforcing the exact movement patterns that keep them stuck in pain. In this episode Dr. Ryan Peebles goes deeper into the mechanics of movement, the role of muscle imbalances, and how walking can either become a powerful healing tool or an ongoing trigger. If you’ve ever questioned whether you should push through discomfort, how much walking is actually enough, or why pain sometimes gets worse before it improves, this episode gives you a clear, practical framework you can start applying immediately.



This episode covers:

Why walking is the most natural and necessary movement for humans

The real reason sitting creates back pain (and why walking reverses it)

How discs actually get nutrients and why movement is non-negotiable

Why SI joint pain often gets worse before it gets better

The biggest mistake people make when walking with stenosis

The “pubic bone forward” strategy that can completely change how you walk

Why muscle imbalances are the hidden root of most chronic back pain



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 – Why walking is so important for back pain recovery
00:02:15 – The real problem: sitting vs natural human movement
00:05:10 – Types of back pain (disc, SI joint, stenosis)
00:07:20 – How much should you walk?
00:10:05 – Walking with herniated or bulging discs
00:14:30 – Why movement is essential for disc health
00:18:10 – What to do if walking increases pain
00:22:05 – SI joint pain: why walking feels worse at first
00:26:40 – The “warm-up effect” and muscle elasticity
00:30:25 – Muscle imbalances and pelvic positioning explained
00:35:10 – When to push through vs when to stop
00:38:20 – Nerve issues, drop foot, and walking adaptations
00:42:15 – Why posture correctors can make things worse
00:45:05 – Stenosis: why walking requires a different strategy
00:49:30 – The “pubic bone forward” walking technique
00:54:10 – Avoiding common compensation mistakes
00:57:45 – Breathing strategy to support walking posture
01:00:20 – Real-world case: 500-mile walk with back pain
01:03:15 – Listener Q&A: walking limits, spasms, recovery

What exercises make lower back pain worse and why do so many “recommended” movements actually slow down your recovery? In this episode, we unpack a counterintuitive idea that most people never question: not all exercise is helping your back. You’ve probably been told to stretch when your muscles feel tight, to move more, to “loosen things up.” But what if that tightness isn’t the problem? What if it’s your body trying to protect you and by stretching or moving the wrong way, you’re undoing that protection?



This conversation goes deeper than typical back pain advice. It explores what actually irritates the spine, how forces like friction, vibration, and poor alignment build up over time, and why your body responds the way it does when something isn’t right. More importantly, it challenges the idea that more movement is always better, and shows why the wrong kind of movement can keep you stuck in a cycle of pain.



This episode covers:

Why tight muscles are not always the problem

The hidden dangers of stretching during inflammation

How repetitive trauma (vibration, force, friction) impacts your spine

The role of muscle imbalances and joint misalignment

Why most exercises fail when your body is out of balance

The right way to reintroduce movement without triggering pain

How to escape the cycle of pain



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 exercises increase back pain
00:02:10 What actually aggravates the spine (friction, vibration, force)
00:06:30 The role of joint alignment and muscle imbalances
00:09:15 Why lack of movement and nutrients affects the spine
00:11:00 What happens in the body when the spine is irritated
00:13:30 Protective muscle tension: why your back tightens
00:16:00 Why stretching tight muscles can make pain worse
00:20:10 How movement can increase friction and irritation
00:23:00 Stabilization vs movement: what your body actually needs
00:26:30 The cycle of back pain and why it keeps repeating
00:29:00 What exercises you should actually focus on
00:32:00 Full-body imbalances and connection to headaches & TMJ
00:38:30 Student success story: long-term results
00:40:30 Q&A: Core engagement and back anchor technique
00:45:00 Why certain exercises can cause new symptoms
00:48:30 Modifying exercises for pain (knees, wrists, mobility)
00:55:00 How to progress safely without triggering pain
00:58:00 Breathing, core activation, and body awareness
01:02:00 Walking and daily habits
01:05:30 Foam rolling: what helps vs what harms

If you’ve ever struggled to sit comfortably for even a few minutes without your lower back tightening, aching, or flaring up, this episode will change how you think about sitting forever. In this conversation, we break down the science behind sitting and spinal pressure, including why sitting actually places more stress on your discs than standing and how certain positions can increase that pressure even further.

This episode goes beyond posture advice, because the real solution isn’t finding the “perfect chair” or the “correct position.” It’s understanding how your body works and why variety, movement, and balance matter more than any ergonomic setup.



This episode covers:



Why sitting is inherently stressful for your spine (even with good posture)

What research reveals about disc pressure in different positions

The biggest mistake people make when trying to “fix” their sitting

Why no chair, cushion, or setup works long-term

The simple strategy that actually reduces pain throughout the day

How muscle imbalances change the way your body handles sitting



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 How to Sit With Lower Back Pain
02:05 Why Sitting Feels So Painful
04:10 The Science: Disc Fluid, Pressure & Daily Shrinkage
07:40 The 1966 Study: Sitting vs Standing Pressure Explained
10:25 Modern Research: When Your Discs Hydrate vs Dehydrate
14:45 Best Chairs: Back Support or No Back Support?
17:10 Seat Height: High vs Low (What Actually Matters)
19:20 Leaning Back vs Sitting Upright (Big Mistake Explained)
23:10 The Real Solution: Variety Over “Perfect Posture”
25:40 Why Even Standing Desks Don’t Fix Back Pain
27:10 My Personal Setup (Plyo Box + Movement Strategy)
30:05 How to Build Movement Into Your Workday
34:20 Fixing Muscle Imbalances to Eliminate Pain
36:00 Zero Gravity Chairs: Do They Help?
37:20 Swiss Ball Sitting: Good or Bad?
38:30 Inversion Tables & Disc Hydration
40:00 Common Exercise Questions

Can a herniated or degenerated disc actually heal, and do you really need surgery to recover from back pain? This episode breaks down one of the most common and fear-driven questions in back pain: whether a damaged disc can fully heal and whether that’s even the right question to be asking.

Dr. Ryan Peebles explains why most people are focused on the wrong goal, trying to “fix” the disc itself, instead of addressing the root cause that led to the damage in the first place. Using a powerful analogy of scar tissue, he explains why your body doesn’t need to return to “perfect” condition for you to live pain-free and how removing the underlying imbalance can stop pain signals, even if the disc itself remains imperfect.

The episode also clearly outlines the only two situations where surgery may actually be necessary and why, in most cases, it’s not the solution people think it is.

If you’ve ever been told your disc is “degenerating,” “gone,” or that surgery is your only option, this episode will completely change how you think about recovery.



This episode covers:

Whether a herniated or degenerated disc can actually heal

Why full structural healing is not required for a pain-free life

Why focusing on imaging can worsen pain psychologically

The real root cause behind disc degeneration and herniation

The difference between structural damage and functional recovery

When surgery becomes necessary and when it doesn’t

The two specific scenarios where surgery should be considered

Why most people can return to normal life without surgery



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 — Can you heal a damaged, herniated, or degenerated disc?
03:20 — “My disc is almost gone”
06:45 — Can discs actually heal? What research and experience say
10:30 — Why full healing is unlikely
14:15 — The scar analogy: how your body really recovers
18:40 — Pain signals explained: damage vs perceived danger
27:10 — Can you live normally with a damaged disc?
31:20 — Do you need surgery? The honest answer
35:45 — Situation 1: When pain prevents movement and rehab
40:10 — Situation 2: Nerve damage and loss of muscle function
44:30 — Why surgery doesn’t fix the root problem
48:20 — Featured student story: real progress through core training
53:10 — Student Q&A: neck tension, bridge mechanics, and core activation
01:02:30 — The question you should actually be asking

SI joint pain is one of the most overlooked yet highly correlated causes of chronic lower back pain, often driven not by isolated injury, but by instability, asymmetry, and long-term muscle imbalance patterns in the pelvis and spine. In this episode, Dr. Ryan Peebles breaks down exactly what the SI joint is, why it becomes painful, and the most effective strategies to stabilize it, reduce flare-ups, and rebuild long-term resilience.

This episode explains why certain common stretches and positions can actually worsen SI joint pain, how daily habits contribute to instability, and what to do instead to restore balance. Dr. Ryan also covers the correct use of SI belts, sleep positioning, and the role of glute strength, hip flexor function, and core-driven movement in healing the root cause, not just managing symptoms.



This episode covers:

What SI joint pain is and how it differs from general lower back pain

Why SI joint instability (not just inflammation) drives chronic pain

The hidden danger of deep squats and “hanging on ligaments”

How glute strength creates “force closure” and stabilizes the SI joint

How long-term muscle imbalance patterns keep you stuck in pain

SI belt best practices: when to use it, how to position it, and how to avoid dependency

The best and worst sleeping positions for SI joint pain

Real student case studies: setbacks, nerve pain, and how to adjust safely

The role of psychology vs physical structure in chronic back pain recovery



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 — SI joint pain explained: why it’s a hidden cause of lower back pain
03:45 — Anatomy breakdown: where the SI joint is and how it becomes unstable
07:30 — Key symptoms: pain location, popping, and how to identify SI issues
11:10 — Why instability (not injury) drives SI joint pain
14:30 — Things to avoid: hip external rotation stretches (pigeon, butterfly, etc.)
18:40 — Deep squats
22:10 — Asymmetry habits: crossing legs, standing on one side, daily triggers
26:00 — The kneeling hip flexor stretch mistake (and how it causes SI pain)
34:10 — What to do: glute strengthening and proper hip flexor lengthening
38:20 — The bridge exercise: why form matters more than the exercise itself
42:30 — Advanced stabilization: banded bridge and building SI joint support
46:10 — SI belts: when to use them, how to position, and weaning off correctly
50:40 — Sleep positioning: best and worst positions for SI joint pain
55:20 — Student Q&A: nerve pain, setbacks, breathing, and long-term recovery approach