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ぎっくり腰を繰り返さないための予防ストレッチ方法

ぎっくり腰はなった時のその痛さもさることながら、一度ぎっくり腰になってしまうとクセになって日常生活や運動を精一杯できなくなってしまう事もあります。

日々充実した毎日を過ごすためにも、ぎっくり腰を予防できる簡単なストレッチがあればいいですよね。

今回は、なぜストレッチによって予防効果があるのかを説明するとともに、一人でも簡単にできるストレッチ方法を紹介していきましょう。

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ストレッチでぎっくり腰を予防できる訳とは

まずは、なぜストレッチが予防に効果的なのかを説明していくことにします。

なぜぎっくり腰になるのか?

ぎっくり腰と言えば、まず想像するのは日々の運動不足や姿勢の悪さです。もちろん椎間板ヘルニアや坐骨神経痛のような病気が元でぎっくりになるケースもありますが、急激な痛みを発症するぎっくり腰はほとんどが前者のケースですね。

運動不足や姿勢の悪い状態でずっと過ごしていると、筋肉が緊張したままの状態や負担がかかり、ついにはその緊張で神経を圧迫したりして、本当に些細なことがきっかけで急にぎっくり腰になってしまいます。

このとき、筋肉や関節は炎症を起こしていますので、ぎっくり腰になったら痛みが引くまではしばらく安静と冷却が必要になります。

ぎっくり腰を予防するには

ぎっくり腰を予防するには、ズバリ筋肉や関節を柔軟にしておくことが大切です。

筋肉が緊張した状態が続くことが原因で義栗越しになるわけですから、日々その筋肉の緊張を解きほぐし、関節も柔らかくしておくことが最も効果的な予防方法になるというわけです。

また、スポーツをしている人は一度ぎっくり腰になると、再発の恐怖から思い切ったプレーができなくなってしまう人が多いですが、再発する人の特徴に痛みが引いてからリハビリをきちんと行っていないという事が挙げられます。

スポーツをするときは事前にストレッチや柔軟体操で体をほぐし温めることが基本ですが、ぎっくり腰で痛みが引いてからも同じようなことが言えます。

一度ぎっくり腰をやってしまうと筋肉が硬くなりがちですので、その筋肉をほぐしてあげることで関節も柔らかくなり、ぎっくり腰を再発しにくくするだけでなくケガをしにくい体にもできるのです。

ぎっくりを予防するにはどこの筋肉をストレッチすればいいのか

ぎっくり腰というと腰の筋肉が引き金になっているとイメージしがちですが、実はお尻の筋肉の緊張が原因になっている事が多いのが実際のところです。

つまり、ぎっくり腰の予防にはお尻のストレッチが効果的だという事です。お尻を柔らかくしておくことで、腰や関節に負担がかかりにくくなるので、それだけでぎっくり腰の予防になるのです。

ストレッチを実践してぎっくり腰を予防しよう

ここからは、実際にぎっくり腰の予防ストレッチ方法を紹介していくことにしましょう。

イスに座って実践する方法

ヒトの体は左右バランスが取れていることが大切ですが、ぎっくり腰になりやすい人、ぎっくり腰を過去制憲している人はこの左右のバランスが崩れてしまっているという事があります。

このバランスの歪みが発症の原因になってしまいますので、まずはこれを修正していく方法を説明します。

まず、イスに座った状態で、片足ずつ膝を上げてみましょう。すると、どちらか上がりにくいほうの足があると思います。上がりにくいという事は、特にそちらの足側のお尻の筋肉が硬くなっているという事です。

上げにくかった足の下に15㎝ほどの踏み台になるようなものを置き、その上に足を乗せます。

次に両手でその足の太ももを持つように抱えます。

両手を上に軽く持ち上げるようにひっぱりながら、その足をゆっくり5秒間強く踏み込み、ゆっくり力を抜いていきます。これを5回繰り返します。

もし両足とも上がりにくかったら、両方やるようにしましょう。

終わったら、最初に挙げた時と比べてみてください。これだけでもお尻の筋肉が柔らかくなり、ひざが上がるようになっているはずです。

寝そべって実践する方法

イスに座ってやる方法がつらかったりなどの理由でできない方は、仰向けに寝そべって実践する方法があります。

この方法もストレッチする筋肉はお尻の筋肉を目的としていますので、効果は同じです。就寝前に実践するのもいいでしょう。

まず、布団に仰向けに寝ます。このとき、両膝を軽く立てた状態で仰向けになります。

片方ずつ膝を抱えるようにしてゆっくりと胸の方に両手で引っ張っていき、止まったところで5秒間保ちます。経ったらゆっくりと戻していきます。これを左右交互に5回行います。

左右交互にできたら、最後に両膝を抱えて同じことをします。これは1回でOKです。

自分で治せる! 腰痛改善マニュアル
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実業之日本社
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まとめ:ぎっくり腰はお尻のストレッチで予防しよう

ストレッチでぎっくり腰が予防できる理由と、そのストレッチ方法を紹介してきました。

これらのことをしっかりと踏まえてストレッチを実践して、健康な体づくりをし、楽しい充実した日々を過ごしていきたいものですね。

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