How to Make Progress While Living With Chronic Back Pain

In this episode, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, breaks down how to make real progress while living with back pain, without fear, flare-ups, or setbacks. Drawing from his own decade-long journey through chronic lower back pain, Ryan explains how to safely progress exercise and daily movement even when pain is present. You’ll learn how to distinguish “good pain” from “bad pain,” why pushing harder is often the wrong strategy, and how listening to your body is the most valuable skill for reversing chronic pain. He also walks through practical applications using Core Balance concepts like the Front Anchors, Push Away, and the 10% rule, showing how to keep moving forward without aggravating sensitive joints, discs, or nerves. This episode covers: Why pain is not black and white, and how to understand it as a spectrum The difference between “good pain” (stiffness, muscular discomfort) and “bad pain” (sharp, deep, or intuitive warning pain) How to safely progress exercises when pain is present The 10% rule: gaining benefits without pushing into pain Why doing less can sometimes create more long-term progress How to apply the Push Away concept without compressing the spine Common mistakes during Front Anchor exercises and how to correct them Why overusing superficial back muscles creates fatigue and instability How core stability protects the spine better than bracing or forcing movement Q&A on running, hiking, knee pain, disc bulges, stenosis, and nerve symptoms Why balance, moderation, and awareness beat intensity and volume 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 this episode is about: making progress in your exercise routine 00:03:30 – Why listening to your body is the most important skill 00:06:15 – Understanding pain as a spectrum (good pain vs bad pain) 00:10:00 – Is sharp, intense pain, “Bad” pain? 00:13:00 – Muscle stiffness, movement pain, and when pushing is beneficial 00:19:30 – The 10% rule and how to progress without setbacks 00:23:45 – Applying the rule to Front Anchors and Push Away 00:31:00 – Why intensity often slows healing instead of speeding it up 00:34:00 – Q&A: discs, stenosis, knee pain, hiking, and running 01:07:20 – Final takeaways: balance, patience, and long-term resilience