All posts tagged: back pain

Dr. Kenney’s Friday 5 Spot – October 8th

October 8, 2021 Matt Kenney Friday 5 Spot

Dr. Kenney’s Friday 5 Spot

On Fridays I like to share some of the experiences I’ve had during the week with patients and in my personal life that I’ve found significant in some way. I like to share them in hopes that you might find value in them and have something resonate with you in your life.

Something interesting I see often in practice. As a chiropractor, I see people in pain on a regular basis. When people get into pain, they often look for a reason why. You would tend to think that to get into such pain something major must have occurred to cause it. However, I can tell you that approximately 90% of the time, there is not one single major event that causes it. Rather it is the accumulation of what I call macro-traumas that eventually catch up to them.

Macro-traumas are the smaller things we do on a regular basis that we rarely notice in the moment, such as poor posture, ergonomics, lack of exercise, too much sitting, repetitive positions/motions, and more. On their own, none of these are necessarily enough to cause a major problem but cumulatively they add up. Dealing with these usually involves a combination of improving habits (creating better ergonomics at work for example) and having some form of chiropractic care at least on a somewhat regular basis, like how you’d get dental checkups.

A great question to ask yourself. There is an excellent book I read years ago called “The Boys in the Boat” about an American crew team in their quest to win gold at the 1936 Olympics. A question they would ask themselves and each other was “will it make the boat go faster?” In other words, will a particular action lead to a better chance of succeeding at the goal?

I find this premise to be important and relevant for everyday life. We make hundreds of decisions each day, some small and some major. Regardless, we should constantly ask ourselves whether the decision is helpful or harmful. Examples of decisions that will help the boat go faster include regular exercise, good nutrition, proper rest, time management, spending time with the right people and more. The next time you’re faced with an important decision, ask yourself if it will make the boat go faster.

Something recent I think is relevant. I enjoy listening to podcasts and have for many years. There are two football podcasts I’ve listened to for many years, and both did something recently that I think it provides an important example of current behaviors.

The first show had begun a trend of diverting away from football and delving into some of the current events we are facing in this country. Essentially, they began bad mouthing those that didn’t share a basic mainstream view of certain topics (which includes me). I stopped listening after a few weeks of this and will never tune in again.

The second show also diverted to talk of these matters but was not insulting. They mentioned a few times some of what they believed and actions they took. The difference was that they did not insult the beliefs of those other than themselves. They have different opinions than I do but I will happily continue to listen because I love the show.

Why is this significant? These days, people forget that in a free country it is not expected we will all feel the same about every issue. There is nothing wrong with divergent opinions and there is no need to insult or try to eliminate those opinions. When people feel differently than I do I am happy to find other common ground. However, when they want to mock or insult my beliefs, I have no problem not giving them my time, money, or support.

An important concept. “I’m so busy” is a phrase we all hear constantly. We live in times where being busy is glorified and in my opinion it really shouldn’t be. Anyone can do busy work, procrastinate, or take more time than necessary to complete tasks.

When I was new in chiropractic practice, I worked with an amazing doctor that was a wonderful mentor to me. I would often get sidetracked on lots of small projects and ideas and it was noticed by the doctor noticed this. He told me my focus should be on either treating patients or bringing in new patients. As simple as this was, it taught me to focus only on major objectives and keep everything else on the back burner. I follow that advice to this day and believe the same premise applies to not only work but life as well. What is ultimately most important is not whether you’re getting a lot done but whether you’re getting the right things done. Finishing the correct tasks leads to effective time management and a greater chance of success.

Some quotes I love.

“Be nice until it’s time to not be nice.” – Patrick Swayze, Roadhouse

“Don’t let yesterday use up too much of today.” – Will Rogers

“Hard days are the best because that’s when champions are made.” – Gabrielle Douglas

“I respect the man who tells you how he really feels to your face more than the man who smiles at you while he talks sh** behind your back. In fact, the man who can’t address you like a man is no man at all.” – Ryan Michler

“Embarrassment is the cost of entry. If you aren’t willing to look like a foolish beginner, you’ll never become a graceful master.” – James Yaeger

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Dr. Kenney’s Friday 5 Spot – September 24th

September 24, 2021 Matt Kenney Friday 5 Spot

Dr. Kenney’s Friday 5 Spot

A technique I often use. Have you ever gone out with friends and eaten a ton of food or had a bunch of drinks you know you really shouldn’t? Ever skipped a morning workout to sleep in? Have you given in to your anger and completely lost it on someone when you knew it was a bad idea? These are all examples of letting our emotions grow in the moment and making a choice we’ll later regret. It happens to all of us.

One of the techniques I like to use in situations like this, is to avoid focusing on how I’d feel doing something in the moment, and instead try and think about how I’d feel later. For example, would it taste great to eat a bunch of unhealthy food right now? Sure, but imagining how gross I’ll feel after the fact, keeps me stronger in the moment so I make the appropriate choice. The key is imagining the feelings you’d have later as opposed to the ones you’d have in the short term. If you’ll feel great about it later, then go for it. If not, make a different choice.

Something I saw and loved. I watched a football biography over the weekend and the coach talked about focusing on the process more so than the result. His feeling was that if the process is diligent and sound, the results will take care of themselves. The process involves a host of factors including planning, practice, repetition and more.

This appealed to me, and I have found this to be true athletically, personally and in business. We are all after a certain goal or result. Without a path to get there however, this is nothing more than a dream. A solid process gives our goal a road map to eventual success. It allows us to prioritize all the steps along the way and to pay attention to all the important details. As an example, I’ve been around many business owners throughout the years. Those that I speak to that talk to me about their processes they have within their businesses always make money as a by-product of them. The owners that I speak to that lack good processes never make the money they expect to.

A workout I use to challenge myself. Normally when I work out there’s some form of a finish line in sight. In other words, a certain number of repetitions on a set, miles on a run, etc. When this is the case, it makes it easier on your mind as it knows how far left it must go. To challenge my body and mind in a different way, I regularly do workouts I call “blind time.”

When I do these, I will pick some type of exercise such as hitting a heavy bag, squatting, sprinting, etc. and set a timer on my phone for a given amount of time (1 – 3 min usually) but not look at it. The timer will beep when it’s done but since I can’t see it, I have no idea how much time remains. This will play tricks on your mind as 1-3 minutes can feel like forever and your mind constantly tells you just to stop. These workouts have helped me strengthen my perseverance throughout the years as it has gotten me accustomed to hanging in there for just a bit longer. Done repeatedly, this can have profound effects!

Reminder of an important principle. My middle son plays on a tackle football team. The coach sends out emails constantly and talks at practice about how it’s never about the wins, it’s about the kids. Last Saturday however, they had a big win against a challenging opponent and the first thing the coach said afterwards was “I know a lot of you didn’t play much but, it was that type of game where we had to play the best players.” In other words, he did what he needed to win, even at the expense of some of the kids. I am a highly competitive person and coach myself, so I get it, but the disconnect between what he constantly preaches versus the actions he put forth really struck me.

It is extremely easy to talk or think of ourselves in a certain way, usually in the best light possible. However, people will judge us based on actions, not words. When we talk one way and act differently, we lose credibility. Conversely, when we act exactly as we say we will, people develop trust in us. There is a saying I love that fits this lesson perfectly, “don’t talk about it, be about it.”

Some quotes I love.

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas Edison

“Your own family will talk sh** about you when you’re in the process of breaking all their generational curses. This ain’t for the weak.”’ – Denzel Washington

“Victims make excuses. Leaders deliver results.” – Robin Sharma

“You always pass failure on the way to success.” – Mickey Rooney

“You can’t climb a smooth mountain.” – Zig Ziglar

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Dr. Kenney’s Friday 5 Spot – September 17th

September 17, 2021 Matt Kenney Friday 5 Spot

Dr. Kenney’s Friday 5 Spot

Something I think about often. Years ago, I read a book about running and the author told a story that has stuck with me from that day forward. Frank Shorter was a gold medal, Olympic marathon runner in the 70’s. The author of this book was with Frank as they watched a group of runners training. One of the more talented runners slightly cut across a corner as he was completing a workout. When Frank saw this, he said to the author “he’ll never be a champion, champions never cut corners.”

Every single time I come around a corner on a run I think of this. It also reinforces one of my beliefs which is “how you do anything is how you’ll do everything.” In other words, if you take shortcuts, you will do so in all aspects of your life. Conversely, when you give even the smallest tasks your full attention and effort, you are training yourself to do that in life.

Some thoughts on courage. I got into an interesting talk about courage the other day with a patient of mine. I liked what she had to say, and she enjoyed my thoughts and asked me to share them in my 5 Spot.

Most people think about showing courage as a very cinematic event – an act is performed; everyone cheers and it’s an instant lovefest. It would be great if this were the case but it’s far more likely that when you show courage you will be going against what is accepted or common. Therefore, you may be ridiculed, mocked, or disliked for what you’ve done because it challenges the actions or beliefs of those around you. As a result, true courage is probably easier to spot after the fact when times or events have had time to unfold. What is considered “wrong” today, is courage later.

I believe everyone has the capacity to be courageous though it is found in short supply these days. Courage does not need to come from anything elaborate or someone special. It can be something simple and can be performed by any of us. A great example of this would be Rosa Parks who decided she would not move when she was asked. Displaying courage is crucial, make sure you are acting accordingly.

A lesson I’ve learned from running that is crucial in life. Logging as many miles as I have over the years, I can tell you that not every run is created equal. Some days things progress effortlessly, others feel as if each mile takes forever. On the tough days, I often experience a strong desire to simply stop running and rest. Many times, I have given in and done just that. What I notice on these days though, is once you stop, you begin to stop more frequently, you think you’re more tired than you are, you need more rest, etc.

The lesson this has taught me, is to keep going when it gets tough. If I do this, I find that powering through a challenging period gives me strength on the other side. It changes my momentum and before I know it, I feel great. It’s as if I needed to prove to my mind, that my body was stronger than it thought, and then it gives up telling me to stop. The exact same run can have two completely different outcomes in performance simply by staying strong during a few tough minutes. Life is the same – if you don’t want to have to start over, than don’t stop – you’ll get stronger, and your results will be better!

A type of person to limit in your life. There is a type of person that I often refer to as a “time hog.” The hallmark signs of such a person are negativity, constantly talking only about themselves, no respect for your time, and no desire to learn or ask about you. Most often, it’s as if these types of people will have 20 minutes worth of material they want to get out. They will do so whether you’re interested or not and regardless of whether it’s a convenient time for you. Most people that are time hogs may not even know they are, they have just become trained to act in that fashion and don’t realize how they are perceived.

Most of us have a desire to be nice, kind and caring so it can become challenging to deal with such a person. My advice is to do whatever you must to limit your exposure to such people. Not because they are bad people, simply because they will drain your energy and so much of your time. I know people like this (patients and people in my life), and I am always polite but if you were to rewind our interaction and watch it, you’d notice I got away (escaped!) quickly. Try not to be a “time hog” and certainly do your best to avoid them.

Some quotes I love.

“The freedoms you surrender today are the freedoms your grandchildren will never know existed.”

“Obsessed is just a word the lazy use to describe the dedicated.” – Russel Warren

“People will summarize your life in once sentence – pick it now.” – John C. Maxwell

“Life will only change when you become more committed to your dreams rather than your comfort zone.”

Want more?

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Dr. Kenney’s Friday 5 Spot – September 10th

September 10, 2021 Matt Kenney Friday 5 Spot

Dr. Kenney’s Friday 5 Spot

Something cool. I mentioned last week in my 5 Spot that after his first freshmen game in which he played almost every play; my son went back to the football fields two hours later to practice with a teammate that did not get to play much. They both wanted to improve and see better results in the next game. In their second game last Saturday, my son caught an 80-yard touchdown pass thrown to him by that teammate.

Obviously as a dad I was ecstatic because it was my son. Even more than that, however, was the fact that those young men put in extra time and saw it pay off almost immediately. This is a valuable lesson. The more intensity and work you put into something, the more likely you are to be rewarded.

Something I loved. My wife had seen on social media recently about some young children that had showed courage in some of their actions. For space purposes, I won’t go into all the specifics, however they demonstrated strong will, set a worthy example for their peers and stood out among the crowd. As a result, my wife was motivated to reach out to their parents so she could then send them all individual cards with a nice note and gift card inside. Obviously, the parents were thrilled and happy to do so.

What I loved was that the parents all sent back videos of their children opening and reading these cards. Without exception, they were proud and honored that an adult took the time to praise them. Courage is contagious and must always be encouraged. Also, strong confident children can become even more so as adults and grow into amazing examples and leaders!

An important business principle. I teach young chiropractors and/or business owners that I believe a business is like a boat powered by 2 engines. The first engine is the heart of the business. This is the love, compassion and care that is put into it. In my case, this would entail how much energy I put into treating my patients and the strong desire to get them well and allow them to live better lives. The other engine is the actual business side. This involves all the processes of the business, evaluating numbers, and so forth.

When someone cares a ton but pays no mind to the numbers, the boat goes in circles. When numbers are the only focus and no heart is placed into the business, the boat will also go awry. Only when an equal emphasis is given to both can the business truly thrive. I believe this is true in business and in life – always stay true to your purpose while making sound decisions that allow you to do it to the best of your abilities.

Something I enjoyed. My wife works for a company called Warrior Fit which is a comprehensive program that helps people with nutrition and exercise. As part of their program, they have guest speakers that talk on a variety of topics. I was asked to speak about some of the lessons I’ve taken from my competitions and training as well as how my passion has developed. I haven’t done any public speaking in quite some time and had never even been on a Zoom call, so it was going to be a different experience.

On Tuesday evening, I did my presentation and loved doing so. Deciding what I wanted to share, organizing my material, practicing, and then delivering it were all a blast for me. I mentioned to the attendees that I physically take myself out of my comfort zone often but an event like this was a great way for me to do so in a non-physical way. I always enjoy having some upcoming challenge on my calendar to look toward and prepare for.

For those interested, the link to my talk is below.

Meeting Recording:

https://us02web.zoom.us/rec/share/u2QM92dMOE1S9UiIup0P0L1NqOwFDeRjwBf_wyj7R3Ai1FvClsEim3AsHMTthtof.da0_6ftnZeZgxE8K

Access Passcode: #@!aOZR1

Some quotes I love.

“There is only one way to avoid criticism. Do nothing. Be nothing. Say nothing.” – Aristotle

” You can’t repeat the same things blindly and expect to become exceptional. Habits are necessary, but not sufficient for mastery. What you need is a combination of automatic habits and deliberate practice.” – Joe DeSena

“Sometimes people don’t want to hear the truth because the don’t want their illusions destroyed.” – Frederich Nietzsche

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Dr. Kenney’s Friday 5 Spot – September 3rd

September 3, 2021 Matt Kenney Friday 5 Spot

Dr. Kenney’s Friday 5 Spot

A good reminder. On Sunday, I had to put down my beloved dog that I rescued 9 years ago. He had a neurological condition that had been progressively worsening and last Thursday when I carried him outside to go to the bathroom, instead of wanting to come back inside quickly like always, he crawled under the shade of a tree and wanted to stay outside. I felt as though this was a message directly to me telling me that it was “time.”

Ultimately, I had to make the call to put him down and it was a reminder to me of how sometimes being a leader is about making the calls you don’t want to. In this instance, I needed to consider what was best for him rather than what would be better or less challenging for myself. When people look to you as a leader, you will eventually be forced to make difficult, unpopular and/or agonizing decisions. Ultimately, leaders would rather make those decisions than trust someone else to do it for them.

How I handle grief. Saturday was the anniversary of my brother in law’s (and best friend) death last year. Then Sunday I had to put my dog down. Both events were incredibly sad and made even more so when seeing my family upset. So, what did I do to handle it?

First, I make sure to get back into a routine. After difficulties in life, we tend to drift away from our good habits. We eat poorly, stop exercising, lose touch with friends, etc. On Saturday, I did the “Murph” workout in honor of my brother-in-law and on Sunday and Monday I made sure to go for runs and exercise. Did I feel like doing this? No. However, the exertion did help alleviate a lot of stress and tension and helped me cope with everything easier. Next, I let my emotions go. I am typically not someone that cries from sadness, but I did quite a bit of it on Sunday and Monday. It’s far better to let all of that out and allow your body that release. When you are hit with a tough time, don’t be afraid to be emotional but make sure you don’t allow yourself to fall into bad patterns.

Something I loved. On Saturday, my oldest son had his first freshman football game and played all but about 10 total plays. He was doing everything except working the concession stand and was understandably exhausted after the game. One of his teammates and good friends did not get an opportunity to play much and texted him 2 hours after the game asking if he wanted to go to a field and practice.

It was 30 minutes away and my son asked if I would take him. He commented that it was probably the last thing I felt like doing but I said I would. The reason I was happy to do so was because I thought it was admirable for both boys to want to go back and get better. My son could have easily said no to his friend because he was tired and played a lot but chose not to. His friend could have sat at home and complained that he didn’t get playing time but instead decided to work on getting better. Anytime someone has the desire to work harder and improve their performance in anything, it should be encouraged.

What are your thoughts on the things being imposed on kids due to COVID? I’ve gotten this question often over the past couple of weeks. Normally, I refrain from talking about COVID in my 5 Spots because it gets too exhausting and boring but when it comes to kids, I felt it was important to comment.

My first thought is that when it comes to anything about your child’s health, I would encourage you to do your own research and know your stuff. Do not listen to the news, me, your pediatrician, neighbors, family, teachers, or anyone else as your sole source of information. Take nothing for granted and make the time to compare the narratives to the evidence, learn about contraindications, exercise common sense, and more. Second, adults should not need, want, or expect any child to protect them or their health. We have a duty to help them and should pursue only the avenues that do so.

Some quotes I love.

“First, they came for the socialists, and I did not speak out—because I was not a socialist. Then they came for the trade unionists, and I did not speak out— because I was not a trade unionist. Then they came for the Jews, and I did not speak out—because I was not a Jew. Then they came for me—and there was no one left to speak for me.” – Martin Niemoller

“It’s common now to mistake defending someone’s right to say things, with agreeing with those things. If you don’t support free speech for people you disagree with, you don’t support free speech.” – Ricky Gervais

“Lock up your libraries if you like; but there is no gate, no lock, no bolt that you can set upon the freedom of my mind.” – Virginia Woolf

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Dr. Kenney’s Friday 5 Spot – August 27th

August 27, 2021 Matt Kenney Friday 5 Spot

Dr. Kenney’s Friday 5 Spot

An analogy I like. I listened to a podcast the other day and the guest compared the freedoms we enjoy in this country to a buffet. I think this analogy works for a few reasons.

First, just like a buffet, there will be some things that really appeal to you and others you won’t like. Second, the ability for you to select what you do and do not want to eat is crucial. Vegetarians wouldn’t want to be told to eat meat, while others may not want to touch vegetables, etc. In either case, the point is, we shouldn’t limit choices based on someone else’s preferences. Finally, if someone were monitoring the buffet and telling you what you should be eating and why, it would be a dangerous precedent. Maybe the person telling you to eat the beef owns cattle. Perhaps the person encouraging you to eat the desserts sells a weight loss drug that you might find useful after years of sugar. The point is, if there are choices seemingly available to you but someone is there to make sure you only pick certain things, it’s not a buffet; it’s a prison cafeteria. Shutting a buffet down when you see people making choices you would not isn’t cool, freedoms work the same way.

Something I believe in. I had a new patient last week that came in (while I had a chiropractic student shadowing me) and was incredibly forthright in what he told me. He gave me information on how he was feeling but also was candid as to things he’d done wrong and what steps he’d taken to remedy those actions.

This was an example of something I believe in strongly – people that are honest, humble and want to change; have already won half the battle. On the road to change, we are usually our own worst enemy. We make excuses, we get embarrassed, and/or we blame people and circumstances for our shortcomings. Those who take ownership over their actions, admit that they could use help and are willing to do what is necessary to get there; will always succeed.

A good reminder. My dog is an older boxer that is sadly near the end of his life. One night this week I went to bed and after about an hour of sleep I heard him barking which he rarely does. I came down to check on him to see what he needed. I adjusted him and gave him a treat, but he was still not relaxing. At this point, I understood that he was barking because he didn’t want to be alone downstairs and, in his condition, he was unable to come and find me. I moved his bed next to the couch, petted him until he fell asleep and spent the night next to him.

This experience with my dog was a good reminder to me of a lesson in life. Sometimes the best thing you can do for someone is to just simply be there for them – listen, hold their hand, give them a hug, show them kindness, etc. We can’t solve every issue, even though we’d like to. At times, the best we can do is just be there for someone, so they don’t feel alone.

A trick I have relied on many times. Have you ever had to go to work (or somewhere else) after a fight with your spouse, getting bad news about something, or feeling like there is something you’d much rather be thinking about than work? This happens to all of us at some point and can be difficult to deal with.

What I have found effective over the years is compartmentalizing. When I get to work, I know my patients need me to be on my game. I must give them the courtesy of my full attention and provide the very care possible. If I am distracted about something this cannot happen. Therefore, if I have something on my mind, I tell myself it must go into “the box” and I compartmentalize by imaging putting my trouble into a steel box and locking it away. It doesn’t mean I am ignoring the problem or not acknowledging its existence. Rather, it is an act or prioritization – I make myself focus completely on the task at hand without worrying about anything else. Once I have finished what I need to, I allow myself to reopen that box and deal with whatever I must. Years ago, as my first marriage was falling apart, I had to do this on an almost daily basis to get through a workday. Last year when my brother-in-law died, I also had to use this technique. Your mind cannot be in two places at once so use “the box” to help you focus and prioritize better.

Some quotes I love.

“The further a society drifts from truth, the more it will hate those who speak it.” – George Orwell

“The dream is free, the hustle is sold separately.”

“What the superior man seeks is in himself; what the small man seeks is in others.” – Confucius

“Civil disobedience becomes a sacred duty when the state becomes lawless or corrupt.” – Mahatma Ghandi

“If you tell the truth, you don’t have to remember anything.” – Mark Twain

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Dr. Kenney’s Friday 5 Spot – August 13th

August 13, 2021 Matt Kenney Friday 5 Spot

Dr. Kenney’s Friday 5 Spot

Something I encounter often in practice. When I meet with new patients, they often tell me how high their pain tolerance is but then follow up with how much pain medication (prescription and/or over the counter) they take daily. I bring this up, to point out, that pain is a message that your body gives you that something is amiss. Your body is prompting you to do some investigating, find the issue and figure out what it will take to correct. Masking these signals with medication does not mean that you have a superhuman ability to endure pain, it means you are blocking those signals and the issue remains.

Pain medication certainly has a place, but it is not meant (or designed) as a long-term solution. A body that feels pain is simply transmitting a signal in the same way your car does when the check engine light comes on. What you choose to do with that information is up to you but seeking to fix a problem will always be more effective than covering it up.

A concept I love. There is a Navy SEAL I follow on social media that talked recently about “spot checks” – times when another person will look in on you and make sure you’re living up to your potential. He used an example of a friend texting, saying he was in town and asking if he wanted to go on a long run together. This was a “spot check” of sorts to see if he was still staying in shape.

I love this concept not because I have people showing up at my door and looking to race me, but I like the overall premise which is to always be living my brand. When someone sees me at a restaurant, I will be eating healthy, neighbors will see me leaving my house to go run, my kids will see and hear me working out in my yard or garage, I will always give each individual patient the best treatment I possibly can on each visit, etc. I want to behave as though at any second if someone were to show up and “spot check” my behavior, they would have proof that I am living by example!

A trait I often find that is missing. I notice more and more that the difference in levels of success has far less to with talent or circumstances than intensity. I see this among business owners, athletes, you name it. Let’s use business as our example. Person 1 sends out emails, does mailings, performs the basics of what they think should build business and sees little or no return. They tell anyone who will listen how much they’ve done and cry the blues that nothing has come back to them. These people are usually already on a countdown to quitting.

Person 2 does the same thing but with more intensity. As a result, they adjust, try new things, and refuse to take no for an answer. They spend no time complaining and work until they begin to see results at which point, they gain confidence in addition to their intensity. If you’re not gaining the traction you want in each endeavor, take a hard look at the intensity you are (or are not) bringing forth.

An analogy I think works. Have you ever had a car sit too long in a garage or in your driveway and when you go to start it back up the battery is dead? It’s a bummer and could easily have been avoided by simply starting the car up at least a couple times per week.

Your body is similar in this regard. If it is not used, it will lose power and be much harder to get going when you decide you want to. Rather than allow this to happen, make sure you’re keeping it regularly active. This includes exercise of all types, walking, hiking, biking, and/or countless other options. Choose whatever works best for you but remember that if you don’t use it, you will lose it so keep moving!

Some quotes I love.

“Imagine eating the exact same dinner every day because you only have the same ingredients. The only hope is going out to procure different ingredients. It’s the same with the trajectory of your life. It’s made up of the ingredients you’ve had so far. Want a different life? Go get new ingredients.” – Kevin Miller

“If you run with the lame, you will develop a limp.” – Louie Simmons

“A wise man once said, ‘be careful who you let on your ship, because some people will sink the whole ship just because they can’t be the captain’.” – Tim Kennedy

“Freedom is not free. Freedom comes with responsibility. The responsibility that comes with having free speech and free access to information, you have to do your own research on both sides of any issue if you don’t want to be an idiot.” – Colion Noir

“Lions never forget who poked them through the cage.” – Ray Care

Want more?

Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
To see previous Friday 5 Spots, visit www.newbodychiro.com
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Dr. Kenney’s Friday 5 Spot – July 23rd

July 23, 2021 Matt Kenney Friday 5 Spot

Dr. Kenney’s Friday 5 Spot

**Note – this Friday night I am competing in my first race since March 2020. I’ll run from 7pm to 7am in Highlands Ranch and will likely run about 45 miles. I’ve been thinking back on some previous races as I get ready for this one and so today, I’m sharing some of those experiences but more importantly what they taught me. Runner or not, you should get something valuable from them!

Lesson 1. I did the Pike’s Peak Ascent in 2015 which is 13.1 miles from Manitou Springs to the top of Pike’s Peak. Around tree line (13,000 feet) I got altitude sickness which I’d never experienced previously. I vomited about every 10 feet for the final 3 miles of the race (which took me 2 hours) and lost nearly 10 pounds in that 13-mile race. I looked like I could’ve been an extra in the Walking Dead. The race had a staggered start, and I was getting passed by people (including my wife) that started 30 minutes after I did. It was bad, but I finished.

On the day of the race, I was very embarrassed that this happened. I’d trained hard but failed in my eyes. In the days following the race, people asked me how it went and frankly I was ashamed to tell them. What I noticed however, was that the people I told would say “I can’t believe you still finished.” It then began to dawn on me that I never once considered quitting during the race. The lesson this taught me was this – you don’t really know who and what you are until you face adversity. Getting through a tough time isn’t always pretty but that’s ok. In the end, just getting through it will tell you more, and do more for you than any race time (or anything else) would.

Lesson 2. In 2014 I competed in the World’s Toughest Mudder – a 24-hour obstacle course race featuring lots of dirt, climbing, cold water and running. The race began at 10am at 80 degrees and by midnight there was a 60 mile per hour sandstorm that brought temps down to the 20’s. Going in and out of the cold water and then dealing with these temps resulted in hypothermia for me and many other participants. The medical staff was kicking people out of the race left and right for this reason and I had to hide from them at the end of each lap to avoid this myself. Quick disclaimer – I’m not suggesting you do this, but I was fine with it!

Most of the race was the most miserable I’ve ever felt in my life – bone chilling cold, exhaustion, pain and more. The lesson that it reinforced to me though was simple – things always get better so just keep going. I kept telling myself during that race all the things I would enjoy again soon – warmth, lying in my bed, eating certain foods, playing with my kids, feeling rested, etc. This was my way of reminding myself not to quit because I felt so horrible but instead to keep trudging on because things would improve before too long. When things are bad, we can become overwhelmed and our instinct is often to quit but if you can persevere, it will soon improve, and you’ll be proud you didn’t stop.

Lesson 3. I’ve done a lot of races and many of them have been exceptionally challenging. Sometimes they go as well or better than I planned. Other times it goes far worse, and I don’t reach my goals. What I’ve learned is that it’s better to take a chance on something big and fail then to sit back and not attempt it.

I saw something last week from a businessman I respect, and he said that most people are so afraid to fail that they don’t want to act unless they know it’ll succeed. They want to go 3-0 and say they’ve never made a mistake. He said his goal was to make the best decisions he could but end up around 112-94. In other words, win more than you lose but remain unafraid to try and fail. When I sign up for something, I want it to scare me, and I want to conquer it. I’ll give it everything I have and hope to succeed but if I do not, I’ll learn from it and move on to something else. Never be afraid to fail but be constantly afraid to risk nothing.

Lesson 4. People often ask me what is my favorite part of a race? My truly favorite part is after the race when my body is destroyed and moving to do anything is a challenge. The reason for this is, when I’m in that state, I know I’ve given everything I had. The soreness and discomfort simply remind me of the effort and exertion.

The lesson this has taught me is there is no form of respect more crucial than self-respect. Deep down, we know when we’re doing the right or wrong thing, when we’ve given everything, or we have not. Personally, I enjoy any the scars associated with a maximum effort whether it be in a race or any endeavor.

Some quotes I love.

“Action expresses priorities.” – Ghandi

“Leadership is an action, not a position.” – Donald McGannon

“If you don’t invest very much, then defeat doesn’t hurt very much and winning is not very exciting.” – Dick Vermeil

“The real risk is doing nothing.” – Denis Waitley

“A lot of people have the talent to succeed but do you have the guts to fail?” – Denzel Washington

Want more?

Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
To see previous Friday 5 Spots, visit www.newbodychiro.com
Check us out on Facebook under New Body Chiropractic

Dr. Kenney’s Friday 5 Spot – July 16th

July 16, 2021 Matt Kenney Friday 5 Spot

Dr. Kenney’s Friday 5 Spot

A workout I liked (that also helped me). I’ve been reading the book “The Man in The Arena” by former Navy SEAL Eddie Gallagher who was falsely accused of war crimes and then found innocent. He mentioned a workout he did while being held in the brig (military prison) that I tried out. I used a barbell with a moderate weight and did 8 deadlifts, 8 rows, 8 power cleans, 8 military shoulder presses and then 8 back squats. This was done without putting the weight down and this was one set. I did 8 total sets, and it was a solid challenge.

More important than just the single workout was that it broke me out of a rut. When you do anything long enough you go through periods where it can get repetitive, boring, etc. This workout inspired me to come up with some similar ones of my own and it’s been more fun and challenging working out over the last week. Change up your exercise in some form or fashion all the time and it will help greatly!

Why don’t you fast? How come you don’t do yoga? I used these two random examples because I’m asked all the time why I do or do not do certain things for my health. Patients often wonder why I don’t follow a certain type of nutrition or exercise plan that they are fond of. People get excited about what they like so they tend to think that by not doing what they do, you don’t believe in it. This is not usually the case, it’s just that we simply can’t do everything.

I’ve been into fitness and nutrition for decades, so I try different things and keep what works best for me. Does that mean other things are wrong or that there aren’t other things that would work? Of course not. I just simply cannot do everything so through trial and error I’ve had to prioritize what I think helps me most. I recommend doing the same for yourself. Experiment and then stick with what gets the best results.

A postural change to start making now. With as much technology as we use these days, it’s easy for us to spend too much time staring down at devices or lurching our heads closer toward our computer screens. Over time this decreases the natural curvature of the spine and begins putting pressure into the spinal cord. This can also lead to stiffness, pain, muscle fatigue, cervicogenic headaches, numbness/tingling and more. To prevent this, concentrate on creating better neck positions for yourself. When you’re on a computer, keep your breastbone up and keep the neck neutral. Avoid looking up or down into the screen and make ergonomic changes to facilitate this, as necessary. With your phone, do not stare down at it. Instead, raise the phone up closer to you. By making these changes, you will feel better in the short term and avoid issues in the long run as well.

A tip for low energy. There are many causes for low energy but a common one is adrenal fatigue. This occurs when your adrenal glands become over-worked causing a hormonal disruption in sleep and energy level (among other things). Two things that will nutritionally wear on the adrenals are over-consumption of sugar and/or caffeine. Once this happens the body needs to use more B-vitamins causing a deficiency that results in even less energy (and often more pain).

To address this, decrease (or eliminate) simple sugars you eat/drink and try to decrease caffeine consumption. In addition, take a B-Complex supplement to build back up your levels. I recommend doubling your B-complex for 1 week and then taking it daily thereafter. If you follow these steps, you will notice an increase in energy!

Some quotes I love.

“When it’s your time, is the goal to leave a well-preserved body? Or do you really want to use it? A body with stories that says you’ve pushed it and at times suffered, and you sought its potential.” – Billy Yang

“Don’t ‘fake it til you make it.’ That’s garbage advice. Face it til you make it. Get up. Work hard. Fail. Stand back up. Face it again. Do a little better. Fail again. Get back up. Repeat.”

“Don’t cry because it’s over. Smile because it happened.” – Dr. Seuss

“Go for it now. The future is promised to no one.” – Wayne Dyer

Want more?

Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
To see previous Friday 5 Spots, visit www.newbodychiro.com and go to “blog”
Check us out on Facebook under New Body Chiropractic

Dr. Kenney’s Friday 5 Spot – July 9th

July 9, 2021 Matt Kenney Friday 5 Spot

Dr. Kenney’s Friday 5 Spot

Something that really inspired me. The oldest and most prestigious ultra-marathon in the world is the Western States 100, run in California each July. The race has a 30-hour cutoff time so to receive a belt buckle that recognizes you as an official finisher (the best runners usually finish under 24 hours) you must finish in under that time. This race ends on a high school track and between hour 29 and 30 is considered the “golden hour” – where approximately 60-70 back of the pack runners will finish in front of a full stadium of people. These runners are not the fastest by any stretch, but if you’re looking to be inspired, they won’t disappoint. Many of these runners have trained for months and are battling down to the second in order to say they made it.

I watched a video of this “golden hour”, and it inspired me tremendously. Not just because I’m a runner but because it was a spectacle of regular people doing uncommon things. My favorite was a very ordinary looking woman who came around the track being led in excitedly by a group of 12 or so runners whom she’d likely never met cheering her on and trying to get her to that line before that 30-hour mark. The crowd was going crazy, and this woman kept going with everything she had and made it with only seconds to spare. Her finishing was like a victory for everyone there, it was so cool!

I was so proud of her for completing that goal because I know what goes into it myself. Most importantly though, I know that if that woman made an impression on me, then there was someone else that saw her that she likely motivated to do something special in their own life. Maybe it was one of her children, maybe it was a stranger in the crowd or someone that saw that video. I guarantee you though, someone saw that woman finish that race and it became the catalyst for them making a huge change in their own life somehow. I love this type of inspiration!

Something I really enjoyed. On the 4^th of July I ran carrying the American flag as I do on the patriotic holidays. As I do this I always enjoy interacting with other runners, cyclists, people in their yards and cars driving by. It’s awesome that people get so excited to see that someone is proudly showing off the flag. Afterwards, I was asked to be in the Highlands Ranch parade which I enjoyed as well. I got to hold my youngest son and watch him waving his flag and waving to a sea of people wearing red, white and blue. It was a special moment that I will remember for a long time!

A helpful tip I’ve been using. When we sit, we tend to let our stomachs spill forward which is bad for our posture. As the stomach is allowed to do this, the spinal muscles relax, the spine starts to come forward with our shoulders and before we know it, we’re slouching badly. Repeated time and again, this will have a negative impact on our musculoskeletal systems.

A simple tip to help correct this is to focus on drawing the stomach back. Mentally picture yourself trying to bring the belly button back toward your spine. As you do this, the core muscles will engage, and the lower back and abdominal areas will tighten. This helps to protect our spine and muscles as well as avoid pain syndromes and other issues that come from poor posture. Start doing this and you’ll notice a big difference in how things feel, especially as you’re sitting.

Something important to understand about your health. Many people like to blame anything and everything about their level of health on circumstances, genetics, and/or bad luck. Are these components of our health? Of course, and in some cases, people can be dealt a bad hand in one of these areas. However, most of the time, we have the power to control the majority of our own health destinies. How? By watching what goes into our bodies, controlling what we do to/for our bodies and doing our best to keep ourselves mentally fit. Regardless of your genetics, circumstances, or fortunes; you always have the power to impact your own health if you make positive nutritional, physical and mental changes.

Some quotes I love.

“The code of the West: Live each day with courage. Take pride in your work. Always finish what you start. Do what has to be done. Be tough but fair. When you make a promise, keep it. Ride for the brand. Talk less and say more. Remember some things aren’t for sale. Know where to draw the line.”

“Emergencies have always been the pretext on which the safeguards of individual liberty have eroded.” – F.A. Hayek

Want more?

Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
To see previous Friday 5 Spots, visit www.newbodychiro.com and go to “blog”
Check us out on Facebook under New Body Chiropractic

All posts tagged: back pain

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