This podcast brings you expert strategies to reverse chronic back pain, improve posture, and protect your spine for life.
In each episode, Dr. Ryan answers real questions and breaks down practical steps anyone can use to overcome issues like sciatica, herniated discs, stenosis, SI joint pain, disc degeneration, and everything in-between. With 20+ years of experience, from healing his own chronic lower back pain, to helping thousands worldwide through Core Balance Training, Dr. Ryan reveals the proven system that makes his program so effective.
Whether you’re an athlete, desk worker, or simply tired of living in pain, this podcast is your roadmap to moving better, living stronger, and staying pain-free for the long run.
Learn more about the Core Balance Training program at https://www.corebalancetraining.com/program.
⚠️ Disclaimer: All content is for educational purposes only. Always consult a healthcare professional before starting any new exercise program.
Best Walking Strategy for Lower Back Pain (Herniated Disc, SI Joint, Stenosis)
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 (https://www.corebalancetraining.com/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 (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
14 Apr 2026
What Exercises Make Lower Back Pain Worse? (Expert Answer)
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 (https://www.corebalancetraining.com/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 (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
7 Apr 2026
How To Sit With Lower Back Pain
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 (https://www.corebalancetraining.com/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 (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
Reach and audience
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Apple Podcasts (US)
5.0 / 5
27 ratings
Contact The Back Pain Podcast by Core Balance
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