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のび、ストレッチ、男、ベッド

ぎっくり腰のリハビリの方法や注意点

ぎっくり腰を一度経験すると、再びぎっくり腰になりやすくなるという事を聞いたことはありませんか?

ぎっくり腰の原因には様々なものがありますが、筋肉の炎症から発症しているぎっくり腰は、炎症が治まってから自分でリハビリをすることで再発の防止や改善をすることができます。

今回は、ぎっくり腰のリハビリ方法や注意点について紹介していくことにしましょう。

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リハビリの時期

まずは、ぎっくり腰を改善するためのリハビリの時期について、見ていくことにしましょう。

ぎっくり腰を発症した時の状態

ぎっくり腰を発症している時というのは、腰の周辺の筋肉が炎症を起こしています。このような状態の時には筋肉や関節を動かさないように安静にして、冷却することが大切です。つまり、このような時にはリハビリをすることはよくないという事が言えます。もっとも、痛みがあるうちはリハビリどころか動かすことさえつらいのが現実です。

リハビリを行う時期

リハビリを開始できるのは、上記のような炎症が治まって痛みを感じなくなってきてからが適切です。炎症を引き起こした筋肉は固まってしまうという事があるため、この時期にリハビリをせずにいるとやがて再発しやすくなってしまいます。これが一度ぎっくり腰を経験すると癖になると言われる原因になっているのです。

炎症が治まってリハビリを始められる頃になると、初期段階の冷却とは逆に今度は温熱治療が有効になります。温め、筋肉をほぐしてあげることで柔軟な腰の動きを取り戻し、一カ所に負担がかからないように部位全体のバランスを整えることができます。

このようなしなやかな筋肉と関節を取り戻すことが目的でリハビリを行う事が大切になります。

リハビリをする注意点

リハビリを始めるからと言って急に負担をかけたり慣れない動作をすると、腰痛を再発してしまったり時には他の部位も痛めてしまったりしまいかねません。

リハビリは慎重かつ無理をしないよう徐々に行っていくことが最も大切な注意点です。また、リハビリを始める前には温めて動かしやすい状態にしてからがより効果的にリハビリを進めることができます。

以上の注意点を踏まえたうえで、次にリハビリの方法を紹介していくことにしましょう。

リハビリ方法

では、リハビリの方法を順序を追ってその理由と共に説明していきましょう。

まずは温める

先述のように予め温めておくことで筋肉をほぐしやすくしておくことがまず最初のリハビリになります。蒸しタオルで温めたりお風呂上りにリハビリを行うようにすることで、血液やリンパの流れを促進させておくことが目的です。

このように血液やリンパの循環が良くなると、筋肉の緊張が解けほぐしや少なりますから、リハビリの効果が得られやすいという結果につながります。

リハビリで解す筋肉の場所

ぎっくり腰のリハビリというと腰の筋肉をほぐすというイメージが強いですが、実は腰の筋肉よりももっとほぐしてあげる必要のある場所があります。

それは、お尻の筋肉です。お尻の筋肉が硬いと腰に負担がかかり、その結果ぎっくり腰になってしまいます。デスクワークで普段無理な動きなどしていないはずなのにぎっくり腰になってしまうという人の殆どはこのお尻の筋肉が硬くなってしまっているからです。

腰は体全体のバランスを保つための重要な部位ですが、お尻は下半身のバランスをとるための筋肉や関節がたくさん格納されている場所ですから、腰に影響を及ぼすのは当然と言えます。

このお尻の筋肉をほぐすリハビリがぎっくり腰のリハビリだという事を意識してリハビリを行うようにしていきましょう。

イスで座ってできるリハビリ方法

イスに座って姿勢をよくします。片方の足の太ももをゆっくりと両手で抱えるように持ち上げながら、持ち上げている足はゆっくり踏み込むような感覚で踏み込みます。これを5秒間キープし、ゆっくりと力を抜いていきます。もう片方の足も同じようにし、左右交互に5回ずつ行います。

このとき、お尻の筋肉の緊張をほぐしてあげることを意識しながら行うのがポイントです。

また、このリハビリを行う前に片方ずつ膝を上げてみると、大抵の場合は左右どちらかの足が上がりにくいという事がわかりますので、その上がりにくいほうの足は数回余計に行うといいでしょう。左右のバランスが取れるようになると、体全体のバランスにも影響しますので、よりケガをしにくい体にすることができます。

手を回すのが大変な場合には、タオルなどを太ももの裏に回して同じように行うといいでしょう。このとき、太ももを持ち上げる力と足を踏み込む力が両方かかるようにするのがポイントになります。

寝そべってするリハビリ方法

イスに座るよりも寝そべって行うリハビリの方が大きく体を動かすことができますので、よりこちらの方がリハビリ効果を得やすくなります。

まず仰向けに寝たら、両足の膝を軽く立てます。片方の足の太ももを両手で抱えながら膝をお腹にくっつけるような感じでゆっくりと足を引き寄せていき、その姿勢を5秒間キープします。キープしたらゆっくりと力を抜いていきます。これを左右交互に5回ずつ行い、最後に両足を一緒に抱えて同じように姿勢を作っていきます。

このとき、腰を伸ばすのではなくお尻の筋肉を伸ばしてあげることを意識しながら行うところがポイントになります。

また、仰向けに寝るのがつらい人は、横向きに寝た姿勢でも構いません。よく向きに寝たら、同じように軽く膝を曲げ、上になっている方の足の太ももを持ち上げ膝をお腹にくっつけるような感じでひきつけていきます。もう一方の足も反対に横向きになってすれば結構です。このときも、お尻の筋肉を伸ばしてほぐすことに意識するようにしましょう。

一生痛まない強い腰をつくる
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まとめ:ぎっくり腰のリハビリはお尻の筋肉が重要

ぎっくり腰のリハビリの時期とやり方について、説明してきました。

ぎっくり腰は日常生活に多大な支障をもたらすものです。再発防止はもちろん、ぎっくり腰にならないためにも普段からこのリハビリストレッチを実践して、健康な日常生活を過ごせるようにしておきたいものです。

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