The Cooldown is our short follow-up to the latest episode of The Back in Action Podcast, where we take one question from the conversation and spend another 5–10 minutes getting practical with it.

Coming out of Ep. 21, “Don’t Squat. Don’t Deadlift.” And Other Back Pain Myths, the question is: what happens when you’re ready to start exercising—or keep training through back pain—but the people around you aren’t so sure?

Maybe it’s a spouse, parent, caregiver, or someone else who hears “back pain” and understandably thinks you should be careful. How do you explain what you’ve learned about movement, strength training, and pain without asking them to just take your word for it?

In this Cooldown, we get into how to have that conversation and help the people in your corner understand what you’re working toward.

A disc bulge shows up on your MRI. You’re told to be careful. Maybe stop bending, stop lifting, definitely don’t deadlift.

What happens next can matter just as much as what showed up on the scan.

In this episode, Dr. John Lavelle, Coach Dusty Holden, and Coach Josh Bunch get into some of the most common back pain advice they hear people carry into the doctor’s office and the gym — and how quickly that advice can turn into fear, avoidance, and eventually more deconditioning.

They talk through why an MRI finding isn’t automatically the source of your pain, what pain can do to the muscles that stabilize your spine, and why getting people moving again is often one of the first priorities.

They also get into:

→ why “don’t squat” and “don’t deadlift” doesn’t hold up very well when those movements are already part of everyday life
→ how the words a doctor or provider uses can change the way someone moves for years
→ what separates a good coach from someone handing you a generic workout
→ why back pain often doesn’t trace neatly back to one single incident
→ whether someone who has never trained should start with a coach or a doctor
→ and why strength training at 55, 60, or beyond isn’t off the table — it may become increasingly important

If back pain has slowly reduced the list of things you feel comfortable doing, this conversation is about expanding that list again.

Listen to the full episode of The Back in Action Podcast on YouTube, Spotify, Apple Podcasts, or wherever you listen.

thebackinactionpodcast.com

Your back has been hurting for six months. You’re out of ideas, and you don’t know what to do next. Where do you start?

In the Season 3 premiere, Josh steps into the role of the patient while Dr. John Lavelle and Coach Dusty Holden walk through the first steps they would take.Dr. Lavelle starts by listening to the patient, understanding how long the pain has been present, and ruling out signs that something more serious may be happening.

He explains what he notices before an exam even begins, why he wants to see how someone walks, sits, stands, squats, lunges, bends, and hinges, and why an MRI is not always necessary to determine the next step.

From there, Dusty explains how he assesses what someone is currently doing, whether the problem may be connected to too little movement or too much of the same activity, and why he may ask someone with lower back pain to perform the movement they have been avoiding.That does not mean forcing a painful range or ignoring discomfort. It means finding the movement and range currently available, working from there, and helping someone become more comfortable moving again.

The team will get into:

→ what a spine physician looks for during an initial back pain assessment

→ when imaging may or may not be useful→ why movement is part of the assessment

→ using the hinge to understand what someone is avoiding

→ the difference between tolerable discomfort and a reason to stop

→ adjusting range, weight, and movement instead of abandoning the exercise

→ progressing beyond the back into whole-body strength training

→ why getting better and staying better require continued programming

This starts with back pain, but the long-term aim is not to keep treating the back forever.

It is to build a stronger, more capable body and develop a training routine that continues after the pain improves.Want to see these ideas applied in a workout?

Watch Rebuilding the Back, the free bonus episode where Josh, with the help of an athlete, takes you through a progression of movements, adjustments, and loading.

Ready to put it into action every day, just like Dusty said to do? The Back in Action Program is built for exactly that. Imagine in four weeks from today, you could be feeling better in your body and getting back to doing the things you love. And then keep going strong from there.

Watch the free bonus episode on our channel and explore the programming at: thebackinactionpodcast.com

We all reach a point where we have a choice to make.

Keep putting movement, strength, and your health on the back burner… or start investing in the body you’ll depend on for decades to come.

In this Mixtape, Dr. John Lavelle, Coach Dusty Holden, and Coach Josh Bunch explore why getting older isn’t a reason to slow down—it’s one of the strongest reasons to start. They unpack what actually happens to our muscles as we age, why strength training protects far more than just your joints, and how it’s never too late to begin building a healthier future.

Along the way, they discuss:

What changes after 40—and what doesn’t have to

Why muscle is one of your greatest long-term health investments

The surprising connection between strength, metabolism, heart health, and brain health

Why excuses often point to the very reason it’s time to begin

How to start safely, even if you’ve never trained before

Why the best time to invest in your future body is today

Every day you wait is another day your future self can’t get back. The good news? The next chapter can start with your very next workout.

The goal is to build a body that keeps letting you do the things you love—for as long as possible.

Ready to put it into action?

Coach Dusty and Dr. Lavelle built a program for exactly that. Phase One is just four weeks—which means four weeks from today, you could be feeling better in your body and getting back to doing the things you love. $15/month. → thebackinactionpodcast.com

Mixtape Sources:

00:48 Episode 6: “My MRI Says I’m Broken” – What Imaging Really Tells You [https://www.youtube.com/watch?v=PnXVGK6wQ4c]

01:09 Episode 18: Fitness in Your 40s

02:55 Episode 21: The Biggest Fitness Mistakes (Even Coaches Make) | Prevention vs Treatment, Excuses & Intensity

03:19 Episode 19: Why Rest Isn’t Fixing Your Pain (The Real Cost of Avoidance)

05:46 Episode 21: The Biggest Fitness Mistakes (Even Coaches Make) | Prevention vs Treatment, Excuses & Intensity

06:27 Episode 18: Fitness in Your 40s

“Just start moving” sounds simple.

But when you’re dealing with back pain, fear of movement, or years of being told what not to do, the first step can feel anything but obvious.

In this Mixtape, Dr. John Lavelle, Coach Dusty Holden, and Coach Josh Bunch pull together conversations from across the show about where to begin when movement feels intimidating. T

hey talk about why pain can make people fearful, how inactivity and deconditioning can feed the cycle, and why rebuilding confidence often starts with small, controlled movements before progressing into strength training.

You’ll hear practical conversations around:

* why treating function matters, not just pain* how quickly people can improve when they go from doing nothing to doing something

* why strength training can be so effective for sedentary people with back pain* how fear changes the way people move

* what the first few movements might actually look like

* why rebuilding trust in your body happens one step at a time

This episode is for anyone who wants to get moving again but keeps running into the same question: Okay, but how exactly?You don't have to start with barbells.You don't have to be pain-free before you begin.You just have to start moving. And here's your starting line.Ready to put it into action?Coach Dusty and Dr. Lavelle built a program for exactly that. Phase One is just four weeks—which means four weeks from today, you could be feeling better in your body and getting back to doing the things you love. $15/month. → thebackinactionpodcast.comEpisode 19: Why RestIsn’t Fixing Your Pain (The Real Cost of Avoidance) - 00:48https://www.youtube.com/watch?v=vgDedg1Rv1gEpisode 11: Strength Training for Desk Workers - 01:59https://www.youtube.com/watch?v=mxxU3PtwhRIEpisode 3: Pain, Injury & Getting Moving Again - 03:16https://www.youtube.com/watch?v=T3aTBf6kEs0Episode 5: Spine Health 101: What Everyone Should Know - 03:37https://www.youtube.com/watch?v=jZxvS2xybqIEpisode 12: Don’t Just Lift — Move: The Secret of Momentum - 04:32https://www.youtube.com/watch?v=VGPoIPALA2MEpisode 1: Coaching Meets Medicine: The Back In Action Approach - 05:12https://www.youtube.com/watch?v=phkUZ3v0FjA

You don't have to start with barbells.

You don't have to be pain-free before you begin.

You just have to start moving.Ready to put it into action?

Coach Dusty and Dr. Lavelle built a program for exactly that. Phase One is just four weeks—which means four weeks from today, you could be feeling better in your body and getting back to doing the things you love. $15/month. → thebackinactionpodcast.com

Mixtape Sources:

Episode 19: Why RestIsn’t Fixing Your Pain (The Real Cost of Avoidance) - 00:48

Episode 11: Strength Training for Desk Workers - 01:59

Episode 3: Pain, Injury & Getting Moving Again - 03:16

Episode 5: Spine Health 101: What Everyone Should Know - 03:37

Episode 12: Don’t Just Lift — Move: The Secret of Momentum - 04:32

Episode 1: Coaching Meets Medicine: The Back In Action Approach - 05:12

You Were Born to Hinge

Somewhere along the way, a lot of people were taught that bending over is dangerous.

Don't round your back.

Don't deadlift.

Don't pick that up.

Be careful.

The problem is that life doesn't happen in perfect positions.

In this Mixtape, Dr. John Lavelle, Coach Dusty Holden, and Coach Josh Bunch pull together conversations from across the show around one of the most fundamental movement patterns we have: the hinge.

They discuss where the fear of hinging came from, what the research actually says about loading the spine, why deadlifts aren't the villain they've often been made out to be, and how avoiding movement can sometimes create more problems than the movement itself. Along the way, they break down the role of form, strength, confidence, and progressive exposure in helping people get back to lifting, moving, and living without fear.

You'll hear conversations around:

• Why your spine was designed to move

• Where the fear of bending and lifting originated

• The difference between movement and injury

• Deadlifts, disc pressure, and common misconceptions

• Why strength training prepares you for real-world movement

• Building confidence through gradual exposure

• Why avoiding hinge patterns may be holding you back

The average person hinges hundreds of times a day.

The goal isn't to eliminate the movement.

The goal is to become stronger, more capable, and more confident doing it.

Ready to put it into action?

Coach Dusty and Dr. Lavelle built a program for exactly that. Phase One is just four weeks—which means four weeks from today, you could be feeling better in your body and getting back to doing the things you love. $15/month. → thebackinactionpodcast.com

00:48 - Episode 11: Strength Training for Desk Workers

02:05 - ⁠Episode 2: Facing Fear - Pain, Injury, & Getting Moving Again

03:03 - Episode 17: Your On-Ramp Back to Movement: Rebuilding the Back, Explained

04:44 - Episode 1: Coaching Meets Medicine: The Back In Action Approach

06:23 - ⁠Episode 2: Facing Fear - Pain, Injury, & Getting Moving Again

06:46 - Episode 1: Coaching Meets Medicine: The Back In Action Approach

07:28 - Episode 11: Strength Training for Desk Workers

Pain is weird.

You can have a perfectly healed structure and still be dealing with very real pain. You can also have arthritis, disc degeneration, or an old injury on an MRI and still get stronger, move better, and feel better over time.

Mixtape #2 pulls together some of the biggest conversations we’ve had around pain science, nervous system sensitization, inflammation, movement avoidance, and why pain does not always equal damage.

Dr. John Lavelle, Coach Dusty Holden, and Coach Josh Bunch break down:

• what pain actually is
• how the brain and nervous system process pain
• why rest sometimes makes chronic pain worse
• what “sensitized” pain really means
• and why rebuilding movement confidence matters so much in recovery

The conversation also gets into:

• chronic back pain
• fear of movement after injury
• pain flare-ups
• inflammation and sensitivity
• why healing is rarely a straight line
• and how strength training can help desensitize the nervous system over time.

If you’ve ever thought:
“Why does my back still hurt if nothing’s torn?”
or
“Why does it feel like every little movement sets things off now?”
…this episode is for you.

And if something in this Mixtape hits home, every clip is linked back to the full original episodes so you can go deeper.

00:48 - ⁠Episode 2: Facing Fear - Pain, Injury, & Getting Moving Again⁠ [https://youtu.be/T3aTBf6kEs0]

04:05 - ⁠Episode 3: Pain Isn’t the Problem – It’s the Messenger⁠ [https://youtu.be/LHVwwIwgwnI]

05:03 - ⁠Episode 2: Facing Fear - Pain, Injury, & Getting Moving Again⁠ [https://youtu.be/T3aTBf6kEs0]

05:10 - Episode 7: The Truth About Injury Recovery —What Actually Heals You? [https://youtu.be/0WzIbBACDzU]

Afraid to move because you think pain means you’re making things worse?

One of the sneakiest things about back pain is that eventually it stops being about the pain itself.

It becomes fear.

Fear of bending over.Fear of deadlifting.Fear of “messing it up again.”Fear every time your back tightens up that you’re somehow back at square one.

That’s what Mixtape #1 digs into.

This episode pulls together some of the biggest conversations we’ve had across the show around:

• fear of movement

• chronic back pain

• deconditioning

• pain flare-ups

• rebuilding confidence in your body again

In this conversation, Dr. John Lavelle, Coach Dusty Holden, and Coach Josh Bunch break down why pain does not always equal damage, how the nervous system can amplify pain responses, and why avoiding movement often keeps people stuck longer.

The team also talks through what rebuilding confidence actually looks like in real life — from modifying workouts and easing back into activity to understanding flare-ups without spiraling into panic.

You’ll hear practical conversations around:

• strength training with back pain

• why rest sometimes backfires

• nervous system sensitization

• getting back to exercise safely

• movement confidence

• pain science explained simply

One of the biggest themes throughout the episode is that recovery is not about becoming fragile or avoiding life forever.

It’s about learning how to move again with understanding, consistency, and confidence.

If you’ve ever felt afraid to bend over, lift weights, work out again, or get back to normal life because of pain, this episode is for you.

Source episodes linked below.

Ready to put it into action? Coach Dusty and Dr. Lavelle built a program for exactly that. Phase One is just four weeks — which means four weeks from today, you could be feeling better in your body and getting back to doing the things you love. $15/month → thebackinactionpodcast.com

Pain Isn’t the Problem – It’s the Messenger

Episode 20 - TRIGGERED: The Fitness Fear That Made Us Throw Out the Notes⁠

“My MRI Says I’m Broken” – What Imaging Really Tells You

Episode 20 - TRIGGERED: The Fitness Fear That Made Us Throw Out the Notes⁠

In this episode of the Back in Action Podcast, Dr. John Lavelle sits down with coaches Dusty Holden and Josh Bunch to talk about what people get wrong about fitness, health, pain, and performance — including mistakes we’ve made ourselves.

We cover why working out feels hard at first, why most people quit too soon, and how the modern healthcare system focuses on treating symptoms instead of preventing problems in the first place.

This conversation goes deep into mindset, excuses, intensity, aging, injury, and why movement is one of the most powerful tools you have to stay healthy for life.

Topics in this episode include:

• Why fitness should be about health, not just aesthetics
• The real reason working out feels bad at the beginning
• How complacency leads to pain and injury
• Why prevention matters more than treatment
• The 5 lifestyle habits that impact your health the most
• Functional training vs isolation workouts
• Why intensity is often misunderstood
• How to stay consistent even when motivation fades
• The role of coaching in long-term progress
• Why most healthcare systems reward treatment instead of health

If you want to rethink pain, rebuild strength, and regain function, this episode will change the way you look at fitness and health.

As we talk about in the episode, movement, nutrition, sleep, hydration, and sunlight are simple but powerful habits that can completely change how you feel day to day.

If you want help putting this into practice, start with our 4-week on-ramp program designed to help you move better, feel stronger, and get back to doing what you love.

Visit:
https://thebackinactionpodcast.com

Follow us for more:
Instagram → @backinactionpodcast

▶️ Ready to get started?

This episode of Back in Action took an unexpected turn before we even officially started.

We were still setting up the studio and the cameras were already rolling when Dr. Lavelle brought up a topic that immediately sparked a reaction from our trainers. Instead of stopping and resetting, we threw out the notes and let the conversation unfold.

What started as a behind-the-scenes moment turned into a candid discussion about muscle building, strength training as we age, movement for retirees, and one of the most common fears people have about getting stronger.

In this episode we talk about:

• the fear of “getting too big” from strength training
• building muscle and training for real gains
• why strength matters more as we age
• movement, longevity, and staying active in retirement
• the mindset shifts that help people stop holding back in the gym

Sometimes the most valuable conversations are the ones you didn’t plan

Ready to take your first step toward getting back in action?
The Back in Action Programming is a simple 4-week onramp designed to help you start moving again, build strength safely, and create momentum toward a more active life.

Learn more and get started at:
thebackinactionpodcast.com