Raking without Wrecking Your Back - Dr. Kate McDonough Offers Spine Healthy Tips

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Raking without Wrecking Your Back
Dr. Kate McDonough Offers Spine-Healthy Tips

DATELINE: HANOVER AND MARSHFIELD, MA... As the cool weather descends upon us and the foliage falls, the yard clean-up begins. But, before you pick up that rake and attack the leaves covering your acreage, Dr. Kate McDonough offers tips for keeping your spine healthy this autumn.

Use the right tools. Yes, this sounds silly, but, you can seriously strain your back using a rake that is too small or too large for you. Test the weight, comfort and grip before purchasing or using a rake. As with snow shovels, manufacturers are producing ergonomically correct rakes which are designed to relieve some of the pressure to your back during raking.

Loosen Up. Raking is exercise, and you should always stretch out before your "workout". With hand on hips, bend slowly backwards and return to upright position. Then do the same alternately to the left and right, coming back to upright position each time. Repeat each bend ten times.

Skip the Twist. Although Chubby Checker would be disappointed, there should be no twisting of any kind. Trying to get to those leaves behind you or under the lilac bush? Instead of reaching and twisting, move your entire body to face the area you are raking. This way, you avoid overextension and strain of the muscles.

Break from Repetitive Motion. Vary your moves a bit during raking and avoid overexertion. Rake in one area for several minutes, but then move on and do something different for a couple minutes to give your muscles a break from the repetitive motion of raking. For example, rake together a small pile of leaves, then pick them up (bending from the knees of course) and bag them. Smaller leaf piles are more manageable and less likely to blow away because you’re bagging them right away.

Wheel around those bags. After bagging all your leaves, it’s now time to get them from the middle of your yard to your disposal bins, garage, trunk (for that run to the dump) or to another area. Do not lift and carry the bags. If you can, invest in a wheelbarrow or a sturdy wagon. Or, borrow one from someone. To get the bags into the wagon, use both hands, bend your knees and lift them into it to avoid back strain. Then, simply wheel to the desired area.

Stay hydrated. No, you’re not running a marathon, but you exerting yourself and you still need to stay hydrated. Be sure to take a few water breaks to replenish your fluids.

"Raking may not seem like hard work, but it is, and it’s especially hard on your spine. Avoid bending from the waist, twisting, reaching and carrying those leaves around, and your back will thank you," said Dr. Kate McDonough.

New Location
The Chiropractic Office of Dr. Kate McDonough will be moving from their Furnace Street location in Marshfield on November 1st, to 1140 Washington Street (Route 53) in Hanover.

Comfortable, Effective Chiropractic
Dr. Kate McDonough has been a chiropractic practitioner for more than 13 years, and has been situated in Marshfield for the past four years. Committed to providing the highest quality care and relieving patient pain, Dr. Kate McDonough offers comprehensive pain management services including chiropractic, physical therapy modalities, corrective exercises, lifestyle advice, nutritional counseling and spinal and postural screenings. Utilizing state-of-the-art chiropractic techniques, which include newer correction methods, patients’ chiropractic experience is even more safe, comfortable and effective than ever before.

Dr. McDonough believes that treating the whole body, not just the symptoms, plays an instrumental part in pain relief and healing. Patients range in age from infants to the elderly. The Chiropractic Office of Dr. Kate McDonough accepts most insurance plans including: Blue Cross/ Blue Shield, MAMSI, Aetna, Harvard Pilgrim, United, Guardian, Medicare and others.

Located at 1140 Washington Street, right off Route 53 in Hanover, the Chiropractic Office of Dr. Kate McDonough is open most evenings during the week. Afternoon and evening hours are Monday though Thursday. Morning hours are Tuesday through Friday. For more information, contact the office at (781) 829-9099 or visit the website at www.drkatechiro.com.