The first step in solving neck pain: the Neck GASS Training Program At some point in everyone’s life, they will experience neck pain. Household chores, work, sports, trauma, and even some diseases such as arthritis, osteoporosis, etc. can cause neck pain. For most patients, neck pain can be relieved by medication, functional exercises, and physical therapy. Only a small percentage of patients require surgical treatment. Factors that contribute to the risk of neck pain: lifting heavy objects, being overweight, sedentary driving, smoking and what not.
GASS Training Program
GASS is an acronym for four training programs.
1. General Health Promotion Physical fitness improvement.
2, Aerobic Exercises aerobic exercise.
3, Strenching Exercises stretching exercises.
4, Strengthing Exercises strength training.
Why the GASS program is important, many patients have achieved pain relief through the GASS Program.
It serves two purposes.
1, to reduce or eliminate pain.
2. It can help patients recover faster if they undergo surgery.
How our spine and muscles work Our cervical spine is supported by many muscle groups that perform various neck activities. The muscles in the front and back of the torso work together to support the cervical spine and maintain the posture of the neck. The muscles keep the cervical spine stable, accomplish movement, and support it.
The human spine is similar to the support poles of a tent. In high winds, if the ropes are not tightened, the tent will sway unsteadily. However, when the ropes are tightened, the tent will be very stable. Therefore, the muscles around the neck are like the ropes in the figure. If the muscles are not strong enough, the spine will be overactive and there will be a muscle imbalance. In day to day activity, the spine will not be able to withstand it, leading to degeneration. If the muscles are strong, this will not happen.
1.General Health Promotion Physical improvement
(1) Weight control and proper diet
(2) Quit smoking. Quitting smoking can reduce or eliminate spinal pain.
Some studies have shown that there is a correlation between smoking and spinal pain. Even small amounts of smoking can be harmful.
Longer life expectancy improves health, reduces the risk of lung cancer, throat cancer, hypertension, cardiovascular disease, and reduces the risk of disease in children from “secondhand smoke”.
2.Aerobic Exercises Aerobic Exercises Advantages of Aerobic Exercises.
Increase mobility lower blood pressure strengthen heart and lung function increase bone density improve sleep improve stamina reduce body fat reduce anxiety, depression, tension and stress improve self-image and increase self-confidence increase muscle strength and capacity how long do I need to exercise?
Exercise at least 3 times a week (preferably not on the same day) for 20 to 30 minutes each time. If you are just starting out, you can start with 20 minutes and gradually increase to 30 minutes. The following kinds of exercises are available: walking, running, swimming, cycling.
3, Strenching Exercises Stretching exercises lead to neck pain as a direct result of.
Muscle inactivity leads to “joint stiffness-like” symptoms; muscle strain, which often occurs when the muscles are overused; muscle contracture, which often occurs around the spine and between the two areas according to the following chart, exercise twice a day for 10-20 seconds each time flexion activities: arms down and relaxed, so that gravity traction relaxation stretching activities: lying flat. Extend the neck out of the bed, let gravity traction relax, so that the cervical spine posterior extension lateral flexion activities: slowly put the ear close to the shoulder, lateral flexion of the cervical spine, and then bend to the opposite side.
4.Strengthing Exercises Strength Training
Proper strength training is an important step if you want to achieve pain relief through the GASS Program.
Considerations for strength training.
The goal is to hold the posture for 1 minute, or just 2 seconds at first; gradually increase the time you hold the posture and apply more resistance to keep your head and neck in a neutral position. The easiest way to do this is to stand in front of a mirror and look straight ahead.
If you feel fatigue or pain, you need to pause the exercise. This means holding the posture for as little as 1 second or as long as 2 minutes or more.
You may notice an increase in neck pain. This is due to the additional burden on the muscles from the exercise, which reinforces the need for strength training. Consistent exercise will gradually eliminate these pains. If the pain persists after a few days, you can reduce the level of activity and see your doctor. However, do not stop exercising.
(1) Tips for maintaining a healthy cervical spine: perform cervical stretching and strength training 2 to 3 times a week.
(2) Stand up and change your position when you are sedentary, and get up and move around regularly.
(3) Learn the correct posture for work and life.
(4) Learning and using more spinal muscle exercises.
(5) If you wake up with pain during the night, try to change your sleeping position; a harder mattress and a comfortable pillow will help.
(6) If you have to carry heavy objects, remember not to bend over, bend your knees to keep your spine upright, try to hold the object, and use the strength of your lower limbs rather than your back.
(7) If standing for a long time, put one foot on a stool.
(8) Do not “cave in” or “bend over” while driving, sit upright, and put a cushion on your lower back to support your lower back.
(9) If the pain persists, you need to seek medical attention.