The Back in Action Podcast

Fitness in your 40s isn’t about slowing down—it’s about training smarter.In this episode, Back in Action coaches and a spine physician unpack what movement and fitness should actually look like in midlife. We go beyond just “doing mobility” and dive into how strength, stability, recovery, and intentional training work together to keep you active and pain-free.If you’re navigating aches, coming back from injury, or simply want to stay strong for the long haul, this conversation is for you.And if your 2026 goal is to move confidently without pain, this episode will help set the foundation.NEW — Back in Action Programming Just DroppedReady to put this into practice?Head to thebackinactionpodcast.com to request an invite and start training with the official Back in Action programming designed to help you rebuild, move better, and stay pain-free.

If pain, injury, or time away from movement has left you unsure where to start—this episode is your on-ramp.Back in Action coaches and a spine physician walk through the very first Rebuilding the Back session, pausing along the way to explain what’s happening beneath the surface and how intentional movement restores trust in your body.You’ll learn how the program is designed, why progress looks the way it does, and how movement truly becomes medicine when it’s applied correctly.Watch Rebuilding the Back free on YouTube—and if your 2026 goal is to get back to moving confidently and without pain, this episode shows you how to begin.

CrossFit gets blamed for a lot—especially back pain. But is the sport actually the problem?In this episode, we unpack the real relationship between CrossFit and your spine, diving into functional rehab principles, the reality of smart scaling, and what “movement is medicine” looks like when put to the test.You’ll get stories and perspective from a spine physician and a long-time CrossFit coach, giving you a clear sense of what’s hype, what’s risk, and what’s possible.Never tried CrossFit? Nervous to try again? Or coming from an athletic background? This one’s for you.

Happy Holidays from Back in Action!This 20-minute bonus episode breaks down what actually matters for staying strong and sane through the holidays—plus how to get back into movement afterward without blowing yourself up.Here’s what we cover:The minimum movement your body needs to feel goodWhat to focus on when your routine disappearsFood vs. movement: which one makes the biggest impactQuick physical wins you can pull off in a few minutesHow to ease up without losing the progress you’ve builtSimple habits that keep your body and nervous system calmerWhy back pain flares up during the holidays (travel, sitting, stress, sleep, and inconsistent movement)How to return to movement after the holidays in a way that sets you up for success—not injuryIt’s the clear, practical rundown you need to get through the season feeling better in your body and to re-enter your routine without pain or overwhelm.Press play and grab the essentials.

In this episode, we tackle two of the most misunderstood spine issues: disc degeneration and radiculopathy.We break the episode into two parts:Disc Degeneration – what it is, why it happens, what the MRI really means, and how smart training can keep you strong.Radiculopathy – what nerve root compression looks and feels like, when to seek medical help, and how movement can help manage symptoms.Whether you’re a lifter, coach, or someone dealing with back pain, this conversation cuts through fear and confusion, showing you how doctors and coaches can work together to keep you moving and resilient.

Why does momentum matter in training? What do movements like loaded carries, sled pushes, lunges, and backward walking give us that stationary lifts can’t? How do they protect our joints, restore posture, and build real-world strength?In this episode of The Back In Action Podcast, we dig into the power of momentum-based movements. You’ll learn how to use them for longevity, rehab, and performance — and why adding just one of these exercises to your training could change the way you move for life.

Sitting all day doesn’t just make you stiff—it can weaken your body and set the stage for back pain. In this episode of the Back in Action Podcast, we tackle the unique challenges desk workers face. We’ll break down how sitting affects the spine, why strength training is the most powerful tool to fight back, and the exact exercises that make the biggest difference. Whether you’re stuck at a desk 40 hours a week or just looking for ways to keep your body resilient, this conversation is packed with practical advice to help you sit less, move more, and stay pain-free.Bonus Workout Warm-Up (3–5 min)Cat-Cow (30 sec) → Mobilize spine.World’s Greatest Stretch (30 sec/side) → Open hips and thoracic spine.Glute Bridges (10 reps) → Wake up posterior chain.Strength Block (20 min)1. Hip Hinge (Glute + Spine Health)Example: Dumbbell Deadlift or Kettlebell RDL3 sets of 8–10 repsCoaching note: Keep spine neutral, focus on hips moving back.2. Squat (Lower Body Strength)Example: Bodyweight Box Squat → Goblet Squat progression3 sets of 10–12 repsCoaching note: Sit tall, don’t let knees cave.3. Row (Posture Correction)Example: Band Row or Dumbbell Row3 sets of 12–15 repsCoaching note: Squeeze shoulder blades, avoid shrugging.4. Overhead Press (Shoulder & Core Stability)Example: Seated Dumbbell Press or Standing Landmine Press3 sets of 8–10 repsCoaching note: Brace core, don’t lean back.Cool-Down (2–3 min)Chest Opener Stretch (Doorway, 30 sec/side)Hip Flexor Stretch (30 sec/side)Deep Breathing (60 sec) → Reset posture & calm nervous system.

Not every child grows up on the playing field—but every child still needs to move. In this episode of The Back In Action Podcast, we explore the hidden costs of inactivity in kids, from posture problems and weak movement patterns to the impact on confidence and health.Join us as we discuss how to make fitness fun, prevent dysfunction, and help kids build lifelong movement habits—even if they never step into organized sports.Bonus Benchmark workout::15-30 Single leg balance/side8-12 Push-upsAll Points Air Squat (full footed, hip crease below knee, torso upright)Bodyweight farmer Carry3-5 Successive Broad jumps

Youth sports should build strength, confidence, and resilience—not send kids to the doctor’s office. In this episode, the team breaks down how to help your young athlete stay healthy, whether they’re just starting sports or chasing championships. We cover the truth about early specialization, age-appropriate strength training, injury prevention strategies, and what every parent should know to keep kids moving well for life.

Arthritis sounds like a dead end—but it’s not.In this episode, we break down what arthritis really is and what it isn’t, how arthritis affects beginners, longtime lifters, and everyone in between. We tackle imaging myths, smart training adaptations, and why movement (not rest) is often the key to less pain. Whether you’re newly diagnosed or worried your training years are catching up to you, this episode will change how you think about “wear and tear.”Beginner-Friendly Arthritis Workout ExampleWarm-Up (~5 min)March in place or walk – 2 minHip, Shoulder, and T-spine CARsMain Circuit (Repeat 2–3 Rounds)Rest 30–60 sec between movements as needed.Glute bridge 10 repsHold hip extension for :02Wall Push-Ups10–12 repsCan adjust angle based on wrist/shoulder toleranceStep-Ups (Low Step)8 reps each legHold onto something for balanceSeated Banded Rows12 repsFocus on posture and scapular controlStanding Calf Raises (With Support)12–15 repsImproves ankle and knee functionBird Dog Hold10 sec each side x 2Core stability without spine compressionCool Down (~3–5 min)Deep breathing with long exhales – 1 MinCat-Cow stretch – 10 repsLinks:Hip Car: https://www.youtube.com/watch?v=NNMW_h-fzLgShoulder Car: https://www.youtube.com/watch?v=QRmjqjGlIGIT-Spine Car: https://www.youtube.com/watch?v=SzczfQGX9twGlute bridge: https://www.youtube.com/watch?v=OUgsJ8-Vi0E&pp=0gcJCfwAo7VqN5tDWall push-up: https://www.youtube.com/watch?v=IlgO8Sppw0YLow step up: https://www.youtube.com/watch?v=Mlj_4LmNGOkSeated banded row: https://www.youtube.com/watch?v=jix2wqu2MfE&pp=0gcJCfwAo7VqN5tDCalf raise: https://www.youtube.com/watch?v=cqDMYUaIXvw&pp=0gcJCfwAo7VqN5tDBird Dog: https://www.youtube.com/shorts/wh2spJeDDQsCat cow: https://www.youtube.com/watch?v=vuyUwtHl694&pp=0gcJCfwAo7VqN5tD

Is rest really the best medicine?Do you have to be pain-free to start moving again? In this episode, we break down what injury recovery actually looks like—from tissue healing to mental roadblocks and everything in between. You’ll learn why your scan might not matter, how movement plays a key role in healing, and what might be holding you back (even if you don’t realize it). Whether you’re recovering from back pain, a sports injury, or chronic discomfort, this episode will help you move forward—with confidence.

You got an MRI—and now you’re convinced your spine is falling apart. Sound familiar?In this episode, we unpack the truth about imaging: what it shows, what it doesn’t show, and why scary-sounding findings often mean a lot less than you think. Follow along as we break down common myths about herniated discs, bulges, and degenerative changes. We’ll also talk about the mental weight of medical language and how to reframe your diagnosis so you can get back to moving with confidence.Key Topics:What MRIs can (and can’t) tell youWhy “abnormal” doesn’t always mean “bad”How medical terms fuel fear and avoidanceWhen imaging is actually helpfulHow to shift your mindset and take action

Back pain is common — but misunderstanding it is even more common.In this episode, we break down the essentials of spine health with insights from our team. We cover the basics of how the spine works, what can go wrong (herniations, stenosis, sciatica), and how movement can help recovery.You’ll also hear what coaches look for when working with clients who have back pain, what movements they avoid, and what principles they always follow.Takeaways:What “neutral spine” really meansRed flags to never ignoreWhether it’s ever okay to round your backSmart training tips for life with (or after) back painMyths about aging and spine healthOne spine-friendly habit you can start this weekWhether you’re dealing with back pain or just want to move smarter, this episode has something for you.

In this special recap episode, the Back In Action team — two strength and conditioning coaches and a doctor of spine medicine — revisit the most powerful moments from our deep dive into fear and pain.We tackle the big questions:Is pain always a sign of damage?How do you challenge your fear of movement without setting yourself back?Can cautiousness actually slow your recovery?You’ll learn why fear can become its own injury, how trust in your body gets rebuilt, and why recovery isn’t just physical — it’s mental, emotional, and relational. We also explore the hidden ways clinicians and coaches either add to fear… or help dismantle it.If you’ve ever wondered whether you’re being too careful — or not careful enough — this episode is for you.

In this episode, we dive into one of the most misunderstood aspects of injury and movement: pain. Join the Back In Action crew as we unpack what pain really is, why it shows up, and how it doesn’t always mean damage. From fear of movement to the brain’s role in healing, this conversation helps shift the mindset from avoiding pain to understanding it.Whether you're recovering from an injury or helping others do the same, this one's for you.

Fear can keep people stuck — afraid to move, afraid to train, afraid they’ll make things worse.In this episode, we tackle the emotional and physical weight of fear when it comes to pain, injury, and the road to recovery. Dr. Lavelle breaks down what fear does to the body and brain from a medical lens, while coaches Dusty and Josh talk through what to do when an athlete is in pain — and how to guide them forward safely and confidently.Whether you’re coming back from injury or just feel held back by “what if,” this one’s for you.

Welcome to Back In Action — where strength meets science to help youmove better, stay strong, train smart, and bounce back from injury.In our first episode, meet your hosts: Spine Doctor John Lavelle, andstrength and conditioning coaches Dusty Holden and Josh Bunch. Wecombine decades of hands-on fitness and rehab experience to bring youhonest, practical conversations that cut through the noise.We’ll share our backgrounds, why we joined forces, and what you canexpect from this podcast: no fluff, no gimmicks—just clear, honest,and actionable advice from the coaching and medical worlds.Whether you're 30 or 70, getting back in the game or looking to stayin it for life, this podcast is for you.Let’s get Back In Action.

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 gymSometimes the most valuable conversations are the ones you didn’t planReady 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

If you’ve been resting because of pain… this episode might change everything.Dr. John Lavelle and Coach Josh Bunch discuss what happens to your body when you stop moving, and why avoidance often leads to more weakness, instability, and long-term pain.In this episode of Back in Action, we break down:✔ What your body loses first when you stop training✔ Why muscle loss happens faster than most people expect✔ How inactivity accelerates aging and joint problems✔ Why walking alone isn’t enough to maintain strength✔ The minimum strength training most people actually needThe goal isn’t just to reduce pain. It’s to stay strong enough to live the life you want.Ready to start moving again safely?If pain or inactivity has been holding you back, our Back in Action Program is designed to help you rebuild strength, improve stability, and get moving with a structured plan.Start here:👉 https://thebackinactionpodcast.com

test