7 Things to STOP Doing If You Have Back Pain (And What to Do Instead)

Whealth Podcast

If you’ve been icing your back for weeks, told to rest for months, or handed a brace, pill, or surgery referral with no clear plan—this episode is for you.

In this deep-dive conversation, Andrew Dettelbach and Cameron Borch break down the 7 most common mistakes people make when trying to recover from back pain—and what to do instead.

Whether you're dealing with chronic lower back pain, sciatica, disc herniations, SI joint dysfunction, or just want to move better and feel stronger, this episode offers practical, proven insights to help you take control of your recovery.

💥 In This Episode, We Cover:

• Why icing your back might be doing more harm than good

• The problem with long-term rest (and what to do instead)

• How to use heat and movement to accelerate healing

• The dangers of over-relying on pain meds—and how to taper off safely

• When back surgery is necessary… and when it’s totally avoidable

• Why “perfect posture” doesn’t equal a pain-free life

• The myth of passive treatments (massage, adjustments, dry needling)

• The truth about braces, orthotics, and foot structure

• How agency, mindset, and movement lead to long-term recovery

🧠 You’ll Learn:

• How to rehab your back pain without surgery or lifelong medication

• What most doctors, PTs, and chiropractors get wrong about chronic pain

• The movement patterns that make or break your recovery

• How to stop outsourcing your healing and reclaim your body

• Real-life stories of people who healed disc herniations, sciatica, and more through the Whealth Limitless program https://spreadwhealth.com/limitless-program

Whether you're:

• Newly diagnosed with a disc issue or herniation

• Dealing with sciatica, nerve pain, or inflammation

• Tired of dead-end PT, endless chiropractic visits, and empty advice

• Or just want to understand how the body actually heals...

This episode is packed with takeaways that can change your mindset—and your mobility—for good.