The Back in Action Podcast

Dr. John Lavelle, Josh Bunch, and Dusty Holden
  • 5.0 (10)
  • Health & Fitness
  • Updated Biweekly

The Back in Action Podcast is where fitness coaching, spine health, and movement science meet to help you move better, feel better, and live better. Hosted by two expert coaches and a spine physician, this podcast challenges the belief that pain always needs surgery, medication, or endless therapy. From breaking down back pain myths to exploring fear, recovery, mobility, and strength training, each episode gives you practical tools to trust your body again. Rethink pain. Rebuild strength. And get back to enjoying the things you love in life without pain.

  1. 4d ago

    First Steps: What to Do When Your Back Hurts

    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

  2. Jul 6

    Mixtape 5: The Fork in the Road: Invest in the Body You’ll Live In

    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

  3. Jun 19

    Mixtape 4: Just Start Moving – The First Moves That Help You Trust Your Body Again

    “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

  4. Jun 5

    Mixtape 3: You Were Born to Hinge

    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

  5. May 21

    Mixtape 2: What Pain Actually Is

    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 ishow the brain and nervous system process painwhy rest sometimes makes chronic pain worsewhat “sensitized” pain really meansand why rebuilding movement confidence matters so much in recovery The conversation also gets into: chronic back painfear of movement after injurypain flare-upsinflammation and sensitivitywhy healing is rarely a straight lineand 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]

  6. May 8

    Mixtape 1: Fear is the Diagnosis

    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

  7. Mar 22

    Ep. 19 - The Biggest Fitness Mistakes (Even Coaches Make) | Prevention vs Treatment, Excuses & Intensity

    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 aestheticsThe real reason working out feels bad at the beginningHow complacency leads to pain and injuryWhy prevention matters more than treatmentThe 5 lifestyle habits that impact your health the mostFunctional training vs isolation workoutsWhy intensity is often misunderstoodHow to stay consistent even when motivation fadesThe role of coaching in long-term progressWhy most healthcare systems reward treatment instead of healthIf 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?

  8. Mar 8

    Ep. 18 - TRIGGERED: The Fitness Fear That Made Us Throw Out the Notes

    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

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About

The Back in Action Podcast is where fitness coaching, spine health, and movement science meet to help you move better, feel better, and live better. Hosted by two expert coaches and a spine physician, this podcast challenges the belief that pain always needs surgery, medication, or endless therapy. From breaking down back pain myths to exploring fear, recovery, mobility, and strength training, each episode gives you practical tools to trust your body again. Rethink pain. Rebuild strength. And get back to enjoying the things you love in life without pain.

Information

  • Creator
    Dr. John Lavelle, Josh Bunch, and Dusty Holden
  • Years Active
    2025 - 2026
  • Episodes
    26
  • Rating
    Clean
  • Copyright
    © Dr. John Lavelle, Josh Bunch, and Dusty Holden
  • Show Website
    The Back in Action Podcast