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ぎっくり腰の原因は生活習慣にあった!ぎっくり腰を予防する5つの方法

微笑

くしゃみしただけで!という人も多いぎっくり腰。誰もがなる危険性を持っている怖い怪我の一つといえますが、なってしまった時にはすでに手遅れの状態と言えます。そこで諦めず予防をする事でぎっくり腰になる確率を下げるのが最善の方法だと言えるでしょう。

ぎっくり腰はかなりクセになりやすい特徴もあり、一度経験した人は何度もなってしまうケースが多いと言われています。ぎっくり腰が元で椎間板ヘルニアや坐骨神経痛などになる事もあるので侮れない病気です。今回はぎっくり腰を予防する方法を5つご紹介しましょう。

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ぎっくり腰の原因

驚く

・運動不足
人それぞれ筋肉の質・大きさが異なり、生活環境の違いで腰に対しての負担は様々です。事務仕事のようなずっと同じ体勢の人もいれば、肉体労働で体を動かしていてよく腰を使っている人もいます。このような生活環境の違いで痛める部分もまた違いが出てきます。

長く座っている人や立ち仕事の人などは、長時間同じ姿勢をしていますので、筋肉が凝り固まります。この状態はまだ腰に鈍痛しか感じません。しかし腰が凝り固まっている状態で、普段はしないような重い物を運んだり、持ち上げたりすると、これがぎっくり腰の原因となります。この場合は仙腸関節が原因の場合が多いと言えます。

・筋肉疲労
腰を普段からよく使う人は、常に腰に負担が掛かっています。その為運動不足の筋肉硬直ではなく、普段から筋肉の酷使から来る「筋肉疲労」が原因のぎっくり腰になります。この場合は侮れません。普段から腰を使う事から、筋肉だけでなく腰椎(腰骨)自体にも負担が掛かっている為、椎間板ヘルニアや分離すべり症などに発展してしまう可能性が高いです。

ぎっくり腰を予防する5つの方法

①体をバランスよく使う

かばんを持つとき、脚を組むとき、立っているときなど、体を左右対称に 使いましょう。リュック以外のかばんを肩にかけるときは、左右交互にかけましょう。

脚を組むのはオススメではありませんが、組むなら両方を同じ頻度で くみましょう。

立っているときは、両足に等しく体重をかけていることが 最善ですが、片方に重心をおくことが癖になっている人は、普段重心を おいていない方の脚にも、等しい時間重心をかけるようにしましょう。

ゴルフや野球など、体の使い方に偏りのあるスポーツをする際は、プレーには 使わない逆の動きもウォーミングアップに際にしておきましょう。

②腸腰筋を鍛える

腰痛・ぎっくり腰の予防には腸腰筋を鍛えることが有効です。
椅子に座って両足を床からはなした状態から片足づつ太ももを上げるトレーニン グを一日に10回×3セット程度やりましょう。

左右であげにくい脚のあるときは、特にその脚を頑張って鍛えましょう。

③腰を冷やさない

足を冷やさないことは、ぎっくり腰の予防になります。夏でも冷房で足の冷えている人が結構います。足の冷えは、臓器のバランスを考える上でも無いほうがいいですし、 上半身と下半身のバランスを考える上でも大きな問題となります。

現代は脳や目を酷使しているので、どうしても上半身に血流が 偏りがちです。 足の冷えはその偏りを助長してしまうので、下半身を 温かくして、できるだけその偏りが少ない状態にするといいのです。

オフィスで勤務されている方の場合などは、肩こりも同時にらくになる場合も よくありますので、ズボン下にもう一枚はいてみましょう。現代人は歩く距離が短いので、ウォーキングすることも同じような効果を期待できます。

④食事を抜く

何度かぎっくり腰を経験されている方の場合、ぎっくり腰になりそうなときはなんとなく 分かることもあります。そんな場合にはとりあえず一食抜いて、胃腸を休めて回復させてあげましょう。 もちろん冷たい飲み物や甘いお菓子なども止めておきます。

腰の問題が胃腸から来ている場合、この対策でぎっくり腰にならずにすむ可能性が あります。この方法で腰の状態が良くなったと感じたら、その後の食事のとり方 にも注意して、胃腸が疲れないようにしましょう。

⑤ストレスをためない

現代人に多い腰痛ですが、実は80%は原因不明という報告もあります。運動してる人でもぎっくり腰になりますし、腰を酷使しても、腰痛にならない人もいます。実は腰痛の原因は、ストレスも起因していると言われています。

作家の、夏樹静子さんをご存じでしょうか。ミステリー作家として、多くの作品を書かれている方です。映画にもなった 『Wの悲劇』は、彼女の作品です。その夏樹静子さん、実は、極めて辛い腰痛で苦しんでらっしゃいました。幸い、彼女の腰痛は劇的に回復して、その闘病の詳細を、本にまとめられました。そこに書かれている内容は、ストレスと腰痛の関係がよく分かります。興味のある方は是非読んでみて下さい。

*『腰痛放浪記 椅子がこわい』夏樹静子 新潮文庫

腰痛放浪記 椅子がこわい (新潮文庫)
夏樹 静子
新潮社
売り上げランキング: 69,229

まとめ

いかがですか。この5つの予防対策を日頃から行う事で、ぎっくり腰にはかからなくなります。ぎっくり腰は生活習慣が重要です。ぎっくり腰になる原因を知り、是非本記事を参考にして普段から予防できる様に心がけて下さい。

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