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ストレッチする男性
ストレッチする男性

ぎっくり腰にならないための効果的な予防法

ストレッチマン

ぎっくり腰は、予期せぬタイミングで発症し、その痛みは前かがみや歩行が困難になるほど激しいものです。しかも、ぎっくり腰は一度治っても、再発しやすいと言われています。突然のぎっくり腰で辛い思いをしないようにするために、日頃からできるぎっくり腰の予防法を行いましょう。

簡単にできて、効果的なぎっくり腰の予防法を紹介します。

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腰への配慮とストレス緩和をする

マッサージカップル

ぎっくり腰の痛みの部分は個人差がありますが、ぎっくり腰は腰を支える働きや筋肉が低下した時に起こりやすいと言われています。腰を支える働きが低下していると、知らない間に腰部への負担が重なり、筋肉の血流が悪くなります。ぎっくり腰予防の第一歩は、血行不良を改善することが大切です。また、筋肉の緊張を増加させるストレスを緩和することも重要です。

常に腰を意識するのは難しいですが、隙間の時間に腰の負担を軽くする工夫を入れていくといいでしょう。

同じ姿勢をとり続けない

座りっぱなしや立ちっぱなしの姿勢が続く人は、腰を支える筋肉の血流が滞りやすくなります。できれば1時間に1回は少し歩いたり、軽くストレッチをしたりして腰を動かすと、腰の筋肉に刺激を入れることができ、ぎっくり腰予防になります。

前かがみの姿勢にならないように気を付ける

デスクワークの人は特に前かがみのうつむき姿勢になることが多いです。骨盤が前傾した状態で骨盤や腰周りの筋肉が硬くなると、姿勢の乱れを引き起こします。そして、筋疲労が起こりやすくなり、ぎっくり腰につながってしまいます。前かがみの姿勢にならないように気を付けたり、ストレッチをしたりしましょう。

膝を使って、腰の負担を軽減する

台所に立ったり、床を拭いたりするような家事の動きにも腰の負担がかかるものが多くあります。

立ち姿勢のときには、約15cmの台を用意して、片足を交互に乗せて膝と股関節を軽く曲げる姿勢をすると腰の負担を軽くすることができます。洗顔の時にも活用できます。

床掃除や草むしりなど、身体を低くするような姿勢の時には、床に膝をつけて作業をすることがおすすめです。腰の関節や筋肉への負担を軽くすることができます。

荷物は身体に近いところで持ち上げるようにする

ぎっくり腰の原因となる動きのひとつに、物を持ち上げるという動きがあります。軽い物を持ち上げる時にもぎっくり腰になることがあります。

テーブルの上にあるものを持ち上げる時には、離れた場所から手や身体を伸ばすのではなく、テーブルの近くで身体の中央に荷物を引き付けて抱えるようにして持ち上げましょう。床など低い場所にある荷物は、床に片膝をつけてしゃがんでから持ち、ゆっくり立ち上がるようにしましょう。

リラックスする時間を作る

疲労が重なると、腰の筋肉が硬くなり、凝りが回復しにくくなります。精神的な緊張も腰部の安定性に悪影響を与えますので、1日の終わりにはリラックスする時間を作って気分のよい時間を過ごしましょう。

ストレッチをする

腰の筋肉が疲れたまま寝ると、起きた時にぎっくり腰を起こす危険性があります。1日の筋肉疲労を和らげるために、寝る前のストレッチをしましょう。入浴後や就寝前に行うと効果的です。
ぎっくり腰に効果的なストレッチの方法を紹介します。

まず、仰向けで横になります。仰向けになった状態で、右ひざを立てて、ゆっくりと左ひざを抱えていきます。
次に、抱えた左ひざをゆっくりと胸の方へ引き寄せて、できるだけ膝が胸につくようにして5秒間キープします。
それから、ゆっくり左ひざを伸ばした後、左ひざを立てます。
今度は逆に、右ひざをゆっくりと抱えます。抱えた右ひざをゆっくりと胸の方へ引き寄せ、できるだけ膝が胸につくようにして5秒間キープします。
最後に両膝を抱えて丸くなります。腰が痛む時には無理をしないようにしましょう。ゆっくり抱え込んで、さらに両膝を胸に近付けるようにして5秒間キープし、腰から骨盤にかけて軽くストレッチをします。

これらの一連の動きを数回繰り返してもいいですし、時間がないときは1回通すだけでもいいです。起き上がるときにも、腰に注意しながらゆっくりと起きましょう。

ALINCO(アルインコ)  エクササイズ フロアマット 厚さ 9mm EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 164

まとめ:日頃から腰への気遣いをしてぎっくり腰を予防しよう

ぎっくり腰は、腰を支える働きや筋肉が低下した時に起こりやすいものです。日常の些細な動きでも、腰に負担をかけているものもありますので、日常を見直してぎっくり腰を予防しましょう。

例えば、同じ姿勢をとり続けないことや、前かがみの姿勢に気を付けること、膝を使って腰の負担を軽減することなどが挙げられます。また、ぎっくり腰予防に効果的なストレッチもあります。

生活を見直して、できることからぎっくり腰予防を始めてみませんか。

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