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のび、ストレッチ、男、ベッド
のび、ストレッチ、男、ベッド

ヘルニアには腰痛体操はダメ!ヘルニア対策にオススメの運動

ストレッチマン

 
多くの方が腰痛をお持ちのようですが、病院にかかっていない方がほとんどのようです。ご自分の腰痛の原因を知っていますか。ヘルニアにはいわゆる腰痛体操はNGだそうです。では、対策として何をしたらいいのでしょうか。

こちらでは、ヘルニア対策にオススメの運動をご紹介します。

スポンサーリンク

ヘルニアとは

ヘルニアの原因

椎間板ヘルニアはぎっくり腰についで多い腰痛の原因です。椎間板ヘルニアは、背骨のつなぎ目にある髄核とよばれるクッションの役割をしているものが、飛び出た状態の事を言います。髄核が飛び出すと、神経を圧迫して、痛みが生じます。

腰痛を悪化させる体操

腰痛の男

腰痛体操がいろいろな方面から発表されていますが、その中で腰痛を悪化させる体操があります。 一般的な腰痛患者はストレッチ系の運動予防に適していますが、椎間板性の腰痛患者には逆効果の運動もあります。座位で足を組み、上になった足の反対側の肘を大腿部にひっかけ、上の足と同側へ激しく回旋させる。

この体操は筋膜性の腰痛の方には有効なのでしょうが、椎間板性の疾患(例えば腰椎ヘルニアやすべり症など)には禁忌です。この運動は腰椎椎間板に回旋とせん断ストレスをかけ、ヘルニアを治りにくくしたり、更に悪化させることもあります。

予防法としての運動

ヘルニアは筋力のバランスが悪いと起こりやすいので、予防法として運動は大変効果的です。ただ、どの運動にも言えますが、継続しないことには余り意味はありません。無理せず、その代わり長く続けることを優先してください。以下、オススメの運動を挙げてみました。

また、腹筋に力を入れる運動に関しては鼠径ヘルニアなどを悪化させることがありますから、こうした人は腹筋運動をするときには慎重に行いましょう。

腹式呼吸

腹式呼吸は、有酸素運動であり、お手軽かつ長続きできる運動の基本です。特に椎間板ヘルニアの初期リハビリとして効果的です。その他にもリラックスできる、筋肉が強化できる、血流が良くなるなどの効果も期待でき、色々なヘルニアの予防にも役立ちます。

腹式呼吸のやり方

  • 1:立った姿勢で、手を少し前にたらす感じにします。
  • 2:リラックスした気分で、無理しない程度に出来るだけ多く口から息を吐き出します。慌てず、ゆっくり吐き出すのがポイント。
  • 3:今度は鼻から息を吸い込みます。あまり意識せず、身体が勝手に吸い込むに任せます。
  • 4:さらにゆっくり時間をかけて口から息を吐き出します。おなかがグッと凹むまで吐ききりましょう。
  • 5:全部吐き終ったら2秒静止してから息を吸い込みます。あとは3からの手順を繰り返しましょう。

ストレッチ

内転筋を伸ばす

  • 1.両足の裏を合わせる
  • 2.足を抱えるように腰から倒す
  • 3.その姿勢を3~5秒キープする
  • 4.さらに余裕がある時には、更に上体を倒して、10~15秒キープする

腰椎の間隔をひろげる

  • 1.あお向けに寝て、足を曲げる(足はそろえないで開いて折り曲げる)
  • 2.曲げた足を両手で持ち、ムネに向かって引き寄せる。
  • 3.この時、意識は腰に向ける。
  • 4.この姿勢を10~15秒キープする。
  • 5.キープ後は体を伸ばす姿勢(ねながらバンザイをする)をとり、5~10秒その姿勢をキープする。

ウォーキング

ヘルニアに直接効くと言う事はありませんが、全体的な体力・筋力の強化につながるものなので、結果的にヘルニアの予防につながります。ただしジョギングは腰への負担を考えると避けた方が良いでしょう。

気を付けたいこと

  • 1回3kmが目安
  • 靴は衝撃を吸収するタイプのジョギングシューズを
  • アスファルトは避ける
  • どうせなら決まった時間に
  • ジョギングはNG

水泳

水泳も良いです。水の浮力で体重がかからないので腰に負担がかかりません。泳がなくても水中でゆっくりと歩くのもいいですし、クロールや背泳ぎなどを自分のペースでゆっくりするのも椎間板ヘルニアのリハビリになって、ダイエット運動にもなります。

背筋・腹筋を鍛える

予防または再発を防止するためには、腰椎のサポート役の腹筋背筋を鍛えるのが効果的なのはいうまでもありません。ただ、これらの運動はきついので、腰椎の痛みがひいてから行いましょう。前屈及び後屈を数回ずつ行います。痛みを感じたら絶対それ以上曲げようとしないで、あくまでほぐすことを重点におきます。

痛みが引いたら、いわゆる腹筋運動や背筋運動を行いましょう。腰椎周りの筋力をしっかりとつけるのであれば、まずはスクワットで大腿四頭筋の筋力をつけましょう。そして腹筋運動や背筋運動を個別に行うのではなく、腹筋と背筋をバランスよくつけることの出来る運動をおススメします。腰痛は腹筋と背筋のバランスが悪いということも理由になるからです。

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: 62

まとめ:ヘルニア対策に適切な運動をしよう

ヘルニアは筋力のバランスが悪いと起こりやすく、予防法として運動は大変効果的です。無理せず、長く続けることが重要です。オススメの運動をおさらいしておきましょう。

  • 腹式呼吸
  • ストレッチ
  • ウォーキング
  • 水泳
  • 腹筋背筋

ご自分に合った運動を無理なく続けて、ヘルニアを予防してくださいね。

スポンサーリンク

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