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元気な男
元気な男

自宅でもできるぎっくり腰の治し方

元気な男

ぎっくり腰になると、その激しい痛みから自分では治せないと感じ、慌てて病院や接骨院に行かなければと思われがちです。しかし、病院に通院しなくても自宅でできるぎっくり腰を治療することができます。

ぎっくり腰は、痛みがある程度和らぐまで、じっと動かずに安静にしていることが最初の応急処置となります。その後の、日頃の動きや使用するものに気を付けて自宅でもできるぎっくり腰の治し方を紹介します。

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ぎっくり腰を自宅で治すメリット

悩む女性

ぎっくり腰を自宅で治すということは、病院で治療することとは違い、長期間継続して行えることがメリットです。病院に通う手間や労力も、激しい痛みが伴う場合には非常につらいものです。自宅でできる治療があれば、それを利用したいと感じるはずです。

ぎっくり腰は、日頃からの腰の疲労が溜まっていることが引き金で起こりますので、いかに腰への負担を減らすか、疲れさせないかが大切です。

日常生活の動作を気を付ける

日常生活のさまざまな動作には、腰への負担が大きくかかる体勢が多くあります。無理をしないように気を付けながら、患部の状態を見ながら治しましょう。

日常生活の動作に慣れてきたら、再発を予防するためにリハビリをしましょう。弱い腰椎を支える筋肉を鍛えたり、身体を強くするための食事をとったりすると効果的です。ストレスが溜まらないように発散することや、十分な睡眠・休養をとることも大切です。

①立つ、座るの動作

胸を張って背筋を伸ばし、上体をまっすぐにして腰の上に乗せるようにしましょう。パソコンの操作やアイロンがけをするときも、背筋を伸ばして行うようにします。掃除機を使う時や、洗濯物を干す時に前かがみになる姿勢をとりますが、ひざを曲げて上体は地面に垂直に保つようにして、腰への負担を軽減しながら行いましょう。

②物を持ったり運んだりする動作

物を持ち上げる時は、腰を落としてから物に手を添えるようにしましょう。
物を運ぶ時は、できるだけ身体に近い位置で支えながら移動すると、姿勢を保ちながら運ぶことができます。

③洗顔の動作

洗顔で前かがみになる姿勢がつらいですが、両ひざを曲げたり、片足を低い台に乗せたりすると、痛みが軽減されます。
ドライヤーや化粧をするときは、椅子に腰かけて行いましょう。

④洗髪をする動作

低い台に腰かけて前かがみになると、腰への負担が非常に大きくなります。したがって、高めの椅子などに腰掛けて、上体をおこして洗髪するといいでしょう。

⑤台所での動作

低すぎたり高すぎたりする作業台は、腰に負担をかけますので避けましょう。
長時間台所に立つ場合には、低い台に片足を乗せたり、椅子に腰かけたりすると、負担が軽くなります。

⑥椅子に座る動作

椅子の背やテーブルにつかまりながら、できるだけ背筋を伸ばした状態で腰を下ろすようにしましょう。

日常生活で使うものに気を付ける

できるだけ腰に負担がかからないように、常に姿勢や使うものに気を付けながら過ごすことが大切です。気が付いたら姿勢などを修正するようにして、意識して腰の負担を減らす工夫をしましょう。

①靴選び

過度に圧迫がなく、足にフィットするもので、ヒールがあまり高くない物を選ぶようにしましょう。ヒールが高いと前かがみの姿勢になりやすいので、腰への負担が大きくなります。

②椅子選び

長時間座って仕事をすることが多い人は、特に気を使う必要のあるのが椅子です。高さは、膝くらいの高さか、それよりもやや低めのもので、安定するものがいいです。背もたれは、やや後方に傾きのあるものがよく、背骨の自然なカーブを支えてくれるようなものを選びましょう。

③机選び

椅子に座って自然にひじを曲げた時の肘綿の高さに机上面を合わせれば、腰に負担のかかる前かがみや反り返りの姿勢を防ぐことができます。

④寝具選び

背骨のS字カーブが保てるような固さの敷布団を選ぶことがポイントです。枕を選ぶ時も、同様のポイントを満たすことができるものを探しましょう。

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まとめ:腰に負担のかからない動作やグッズ選びをしよう

ぎっくり腰になったら、自宅で治療したい場合には、極力腰に負担のかからない姿勢や動作を工夫する必要があります。通常なら何も考えずに行えていたことも、ぎっくり腰になると非常につらい行為になります。しかし、前かがみの姿勢になることを避けて、上体をまっすぐにすることを心がければ腰に負担をかけずにさまざまな動作を行うことができます。

また、腰に負担がかからないグッズを選ぶことも、ぎっくり腰治療に大切です。靴や椅子、机、寝具など自分の姿勢がよく保てるようなものを選ぶようにしましょう。

日常生活を見直して、自宅でぎっくり腰が治せるような工夫をしましょう。

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