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

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) [https://www.youtube.com/watch?v=vgDedg1Rv1g] - 00:48 Episode 11: Strength Training for Desk Workers [https://www.youtube.com/watch?v=mxxU3PtwhRI] - 01:59 Episode 3: Pain, Injury & Getting Moving Again [https://www.youtube.com/watch?v=T3aTBf6kEs0] - 03:16 Episode 5: Spine Health 101: What Everyone Should Know [https://www.youtube.com/watch?v=jZxvS2xybqI] - 03:37 Episode 12: Don’t Just Lift — Move: The Secret of Momentum [https://www.youtube.com/watch?v=VGPoIPALA2M] - 04:32 Episode 1: Coaching Meets Medicine: The Back In Action Approach [https://www.youtube.com/watch?v=phkUZ3v0FjA] - 05:12

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 [http://thebackinactionpodcast.com] 00:48 - Episode 11: Strength Training for Desk Workers [https://youtu.be/mxxU3PtwhRI] 02:05 - ⁠Episode 2: Facing Fear - Pain, Injury, & Getting Moving Again [https://youtu.be/T3aTBf6kEs0] 03:03 - Episode 17: Your On-Ramp Back to Movement: Rebuilding the Back, Explained [https://youtu.be/Nb4QGHfRUmo] 04:44 - Episode 1: Coaching Meets Medicine: The Back In Action Approach [https://youtu.be/phkUZ3v0FjA] 06:23 - ⁠Episode 2: Facing Fear - Pain, Injury, & Getting Moving Again [https://youtu.be/T3aTBf6kEs0] 06:46 - Episode 1: Coaching Meets Medicine: The Back In Action Approach [https://youtu.be/phkUZ3v0FjA] 07:28 - Episode 11: Strength Training for Desk Workers [https://youtu.be/mxxU3PtwhRI]

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 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 [https://youtu.be/T3aTBf6kEs0]] 04:05 - ⁠Episode 3: Pain Isn’t the Problem – It’s the Messenger⁠ [https://youtu.be/LHVwwIwgwnI [https://youtu.be/LHVwwIwgwnI]] 05:03 - ⁠Episode 2: Facing Fear - Pain, Injury, & Getting Moving Again⁠ [https://youtu.be/T3aTBf6kEs0 [https://youtu.be/T3aTBf6kEs0]] 05:10 - Episode 7: The Truth About Injury Recovery —What Actually Heals You? [https://youtu.be/0WzIbBACDzU [https://youtu.be/0WzIbBACDzU]]

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 https://youtu.be/T3aTBf6kEs0 Pain Isn’t the Problem – It’s the Messenger [https://youtu.be/LHVwwIwgwnI] Episode 20 - TRIGGERED: The Fitness Fear That Made Us Throw Out the Notes⁠ [https://youtu.be/Y0dHgVcZ5Bo] “My MRI Says I’m Broken” – What Imaging Really Tells You [https://youtu.be/PnXVGK6wQ4c] Episode 20 - TRIGGERED: The Fitness Fear That Made Us Throw Out the Notes⁠ [https://youtu.be/Y0dHgVcZ5Bo]

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 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?