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

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 goodThe problem with long-term rest (and what to do instead)How to use heat and movement to accelerate healingThe dangers of over-relying on pain meds—and how to taper off safelyWhen back surgery is necessary… and when it’s totally avoidableWhy “perfect posture” doesn’t equal a pain-free lifeThe myth of passive treatments (massage, adjustments, dry needling)The truth about braces, orthotics, and foot structureHow agency, mindset, and movement lead to long-term recovery🧠 You’ll Learn:How to rehab your back pain without surgery or lifelong medicationWhat most doctors, PTs, and chiropractors get wrong about chronic painThe movement patterns that make or break your recoveryHow to stop outsourcing your healing and reclaim your bodyReal-life stories of people who healed disc herniations, sciatica, and more through the Whealth Limitless program https://spreadwhealth.com/limitless-programWhether you're:Newly diagnosed with a disc issue or herniationDealing with sciatica, nerve pain, or inflammationTired of dead-end PT, endless chiropractic visits, and empty adviceOr 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.