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軽いぎっくり腰の治し方

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ある日、重いものが入ったダンボールを持ち上げようとしたら、突然腰に激痛が……などというぎっくり腰の経験をお持ちの方はいらっしゃいますか?

本記事では、自分でまだなんとか体は動かせる、という軽いぎっくり腰の治し方と、その予防法についてご案内します。これまでに何度か軽いぎっくり腰を経験してきたという方は、本記事をぜひ参考にしてくださいね。

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ぎっくり腰とは

はてな

ぎっくり腰とは、急に起こる腰部に起こる激痛の総称で、急性腰痛症と呼ばれます。

なぜぎっくり腰が起こるのか、今のところその原因は不明とされています。ですが、重いものを持ったり、急に体をひねったり、筋肉が疲労していたり、姿勢が悪かったり、体重がやや重すぎる傾向にある場合などに、ぎっくり腰は起こるようです。

ぎっくり腰を防ぐには

ぎっくり腰が起こる原因の一つに、腰周りの筋肉の血流が悪くなっているということが考えられています。これを避けるためには、長時間同じ姿勢でいることや腰を曲げた姿勢を続けること、重い荷物を持つことなど腰周りの筋肉に負荷をかけ、血流を悪くするようなことを行わない必要があります。

一定時間ごとに体を伸ばす、重い荷物を持つときには膝を上手に使って腰への負担を減らすなどして、ぎっくり腰の予防に努めましょう。では次に、軽いぎっくり腰が起こってしまった場合の治し方をご案内します。

軽いぎっくり腰の治し方

自分で体が動かせる程度の軽いぎっくり腰の治し方は、次の通りです。

  • 安静にする
  • 痛みが出始めて2、3日は患部を氷や冷湿布で冷やす
  • 痛みが治まってきたら患部を温める

では次に、上記の方法について詳しくご案内します。

安静にする

まずは安静にすることが、軽いぎっくり腰を治すための一番の近道です。痛みが強い場合は、ベッドに横になり、足の間に枕を挟むなどすると、体を休めやすくなります。仰向けで寝る場合は、膝を曲げて横たわるのがいいでしょう。体が動くからと無理はせず、ぎっくり腰が起きたらすぐに安静にすることが回復のためには重要です。

痛みが出始めて2、3日は患部を氷や冷湿布で冷やす

痛みが出始めて数日間は、炎症を起こしている患部を1日数回、10分ぐらいずつ氷で冷やすのも有効です。冷湿布を貼って炎症をおさえるのに努めるのもよいでしょう。いずれにせよ、「安静にして、患部を冷やす」ことが、ぎっくり腰の最初の2、3日の対応として非常に重要になってきます。

痛みが治まってきたら、患部を温める

数日間の安静と患部の冷却でぎっくり腰の痛みが治ってきたら、今度は患部に温湿布を貼るか、ぬるめのお風呂でじっくり温まりましょう。腰の周りの筋肉の血行がよくなり、かたまっていた患部の筋肉のコリも和らぎます。軽いぎっくり腰であれば、このプロセスを経ることで治すことができるでしょう。

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まとめ:痛みが長引くようであれば検査も必要です

本記事では、ぎっくり腰の予防法と軽いぎっくり腰の治し方をご案内して来ました。もう一度、その方法をおさらいしましょう。

  • 安静にする
  • 痛みが出始めて2、3日は患部を氷や冷湿布で冷やす
  • 痛みが治まってきたら患部を温める

ぎっくり腰は、ある日突然起こります。これが本記事でご紹介した方法で治る軽いぎっくり腰であればよいのですが、重度のぎっくり腰の場合には、医療機関にすみやかにかかることが必要です。また、腰の痛みには他の病気が隠れている恐れもありますので、痛みが酷かったり、痛みが慢性化してしまっている場合には、医療機関で検査を受けるようにしてくださいね。

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