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机に伏せる女性

ぎっくり腰に対処するためのテーピングの貼り方

ぎっくり腰になった時には、必ず安静にしているように言われます。でも実際はじっとしていても痛みが気になったり、ほんの少し姿勢をずらしただけでも激痛に苛まされるのがつらいところですね。

安静時に少しでも痛みを緩和する方法はいくつかありますが、その中でも手軽にできるのがテーピングです。でも、ただ貼るだけではなくてちょっと工夫をするだけで随分違ってくるものです。

今回は、ぎっくり腰でのテーピングの貼り方のコツを紹介していきましょう。

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テーピングの貼り方を間違えるとどうなるか

テーピングで対処すると言っても、貼り方を間違えると全く効果がないばかりか余計に痛みが出てしまったり、関係ないところに負担をかけてしまう恐れがあります。

では一体貼り方の違いとは何なのでしょうか?

テーピングの素材

市販されている医療品や補助用品は様々な種類のものがあります。テーピングも決して例外ではなく、その種類は山ほどもあります。

ぎっくり腰の場合は筋肉が炎症を起こして発症しますから、動くことで筋肉に負担をかけないものが好ましいといえます。ですので、ぎっくり腰に使うテーピングはその素材が硬いものよりも伸縮性に富んだものがお勧めです。

硬いものを使うと安静にしている時にちょっと姿勢を変えるだけで筋肉に無理をかけてしまいますから、痛みがより大きくなりかねません。伸縮性があるという事はそれが筋肉代わりに体の動きをサポートしてくれるという事でもあるのです。

テーピングを貼る位置

テーピングは毎回同じ位置に貼ってしまうとかぶれの原因にもなりますし、何より血液やリンパの流れを妨害してしまうことになってしまいます。毎回貼る位置を少しずつずらすことで血液やリンパの流れを妨害しないようにできます。

また、筋肉の向きに沿って貼ることも大切です。筋肉の向きに対して横断するように貼ってしまうと、その部分だけが圧迫されてしまうために余計に負担がかかってしまいます。

正しい位置に貼ることで筋肉の動きをサポートし、余計な負担を腰に掛けなくても済むようになるのです。

テーピングの貼り方

伸縮性の高いテーピングを使って筋肉の向きに沿って貼れば腰に負担をかけないようにサポートすることが可能になりますが、やはりそれだけでは不十分という事が言えます。順序良くきちんと貼ることで、よりテーピングの効果を高めることができます。

これらの点に注意してテーピングを使うことで、ぎっくり腰のサポートだけでなく再発の予防をもすることもできます。

実際にテーピングを貼ってみよう

ここからは、先述の注意点に従って実際にテーピングをどう貼っていけばいいのかを紹介していきたいと思います。

貼る時の姿勢

ぎっくり腰の人が自分で貼るというのはとても大変な事です。ここではまず他の人に貼ってもらう事を前提に説明していきます。

腰に最も負担をかけないという意味で横向きに寝てもらいます。次に貼るときには筋肉が伸びた状態が好ましいですので、ひざを抱えるように足を曲げます。

このとき、決して無理はしなくて大丈夫です。ぎっくり腰になって最初の内は動かすことさえつらいものですから、繰り返していくうちに少しずつできるようになっていけばいいのです。

テーピングの長さ

人によって体格は違いますが、腰と背中の間からお尻にかけて貼っていくのが理想です。テーピングの長さで言うなら20㎝くらいがいいでしょう。片方の端を15センチほど縦半分にカットして、Y字になるようにします。

これは腰の部分を左右ともにサポートするためにこのような形に切ります。片方ずつ貼る方法もありますが、なるべく左右同じようにサポートすることでより負担を軽減させるためにこのような形にします。

テーピングの貼り方

Yの字にカットしたテーピングを貼っていくには、まず下からになります。

尾てい骨より少し上の辺りから貼っていきます。このとき、しわが寄らないように少しだけ手で撫でながら貼ります。やがて縦半分に切ったところまで達したら、次にU字を意識して左右とも上に貼っていきます。

貼るときに最も注意しておきたいのは、強く引っ張って貼らないという事です。きれいに貼れるように多少手で撫でるようにしたとしても、しわが寄らない程度でいいので決して引っ張らないことが大切です。

引っ張って貼ってしまうと、その分やはり負担が腰にかかってしまいますのでテーピングよるサポートの効果が半減してしまいますので、ここがテーピングを貼る時の一番のポイントになります。

一人で貼る場合

残念ながら他の人に貼ってもらえない場合には、自分で貼るよりほかありません。決して痛みを我慢してまで貼る必要はありませんので、無理のない程度で貼っていきます。

人に手伝ってもらう時にはY字にカットしてたテープを使いましたが、自分で貼る際には20センチほどのテープを2本分用意します。

貼り始めの位置は尾てい骨の少し上のところです。そこから背骨の両脇に向かって貼っていきます。貼り終わりの位置として目指すところの探し方は、一番下の肋骨を横から探し、そこに親指を添えて後ろに手を回したときに背骨と親指のちょうど中間にあたる位置が目印になります。

貼るのであれば左右両方貼らなければなりませんので、貼るときに体勢を変えられないほど傷むときは、無理せずにそのまま安静にするようにしましょう。

痛めない! ゆるまない!  ひとりで巻くテーピング
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まとめ:ぎっくり腰のテーピングを貼るポイント

上記で説明してきましたが、もう一度ここでテーピングの貼り方をおさらいしておきましょう

  • テーピングの素材は伸縮性の高いものを選ぶ
  • 貼るときは筋肉の向きに合わせる
  • 貼るときは引っ張らない
  • 一人で貼るときは無理をしない
  • 貼り方を間違えない

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