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衝撃、サッカーフットサルぎっくり腰男転倒
衝撃、サッカーフットサルぎっくり腰男転倒

日常のあなたの行動を見直すだけ!椎間板ヘルニア4つの予防策

腰痛の男

私たちの体全体を支えている腰、普段頻繁に痛めることはありませんが、一度腰を痛めてしまうと日常生活に大変大きな影響をもたらします。そんな腰痛の中でも、ひどいときは手術をしなければならなくなるのが、椎間板ヘルニアです。みなさんも一度は耳にしたことがあるこの病気、実は誰にでも起こりうるものなんです。

本記事では、ヘルニアとはそもそも何なのか、そして椎間板ヘルニアを予防する4つの方法をご紹介します。みなさんも本記事をご参考に、椎間板ヘルニアの予防方法を実践し、大切な腰を大事にしてあげてくださいね。

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ヘルニアとは?

ヨガの女性

そもそもヘルニアとは何なのでしょうか。ヘルニアというと、みなさん「腰?」と思われるかと思います。しかし、ヘルニアといってもその種類はさまざまです。実は、「でべそ」も臍ヘルニア(サイヘルニア)といって、ヘルニアの仲間なんですよ。

ヘルニアとはラテン語で「脱出」という意味です。ヘルニアは、何らかの要因により周りの臓器などの圧迫に耐えられなくなった組織が飛び出してしまう症状のことをいいます。例として臍ヘルニアは、腸が飛び出してしまっている状態で、赤ちゃんによくみられます。しかし赤ちゃんの場合、臍ヘルニアになっても自然に治ることがほとんどです。

臍ヘルニアのように自然に治るヘルニアは心配はいりませんが、ヘルニアの中でも重症化すると手術が必要となるのが、腰の椎間板が飛び出してしまう椎間板ヘルニアです。次に、椎間板ヘルニアはどのようにして起きるのかをご説明します。

椎間板ヘルニアはこうして起きる

私たちの背骨は、24個の椎骨が縦に連なったような形でできています。そしてその椎骨と椎骨の間にあるのが、椎間板という軟骨のような組織です。椎間板は、クッションのような働きをしており、弾力性があるとても柔軟な組織でもあります。私たちが体を曲げたりひねったりできるのは、この椎間板が衝撃を吸収しているからといえるでしょう。

通常、椎間板は椎骨と椎骨の間にきれいに収まっています。しかし日ごろから姿勢が悪かったり、長時間のデスクワークなど外因的な理由により、きれいに収まっているはずの椎間板が外に飛び出し、神経を圧迫してしまうことがあります。これが、椎間板ヘルニアです。椎間板ヘルニアが起こるのは、日常的な背骨への負担が大きな原因とされています。椎間板ヘルニアは誰にでも起こりうる、身近な病気だといえるでしょう。

しかし、誰にでも起こりうる身近なものだからこそ、普段から予防ができるともいえます。次の項で、椎間板ヘルニアを予防するための4つの方法をご紹介します。

椎間板ヘルニアを予防するためのする4つの方法

椎間板ヘルニアを予防するための4つの方法とは、次の通りです。

  • 姿勢を正す
  • 適度な運動をする
  • 睡眠をしっかりとる
  • 長時間同じ姿勢をとらない

では次に、上記4つの予防策について詳しくご案内します。

姿勢を正す

椎間板ヘルニアになりやすい人は、姿勢が悪い方が多いとされています。腰は重たい上半身を支えています。そのため、姿勢が悪いと、腰の一部分だけに過度な負担がかかります。この過度な負担が、椎間板ヘルニアを引き起こしてしまうのです。日常的に姿勢は正すよう心がけましょうね。

適度な運動をする

運動不足も、椎間板ヘルニアを引き起こす要因です。そのため、毎日適度な運動をしましょう。朝晩の軽いウォーキング、通学や通勤の際、1駅分だけ歩くとご自身で決めても良いでしょう。また、水中ウォーキングなども効果があるとされています。

睡眠をしっかりとる

あまり関係がなさそうに見えますが、睡眠不足も椎間板ヘルニアの原因です。日常的に酷使された椎間板は、睡眠中にその細胞が再生されます。しかし、起きている状態だと椎間板には重力が常にかかっており、水分が抜け弾力性がなくなります。椎間板に負担をかけず、再生させるためにも睡眠はしっかりとりましょうね。

長時間同じ姿勢をとらない

椎間板ヘルニアは、長時間のデスクワークや車の運転など座り仕事の方が多く発症します。しかし、座らずに仕事をするというのは難しいですよね。そのため、座り仕事でもできれば30分ごとにストレッチをしましょう。固まってしまった筋肉をほぐすためにも、少し席を立つことなども大切です。

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まとめ:継続することが予防方法の効果を高めます

本記事では、ヘルニアとはそもそも何なのか、そして椎間板ヘルニアを予防する4つの方法をご紹介してきました。もう1度、その4つの方法を確認しましょう。

  • 姿勢を正す
  • 適度な運動をする
  • 睡眠をしっかりとる
  • 長時間同じ姿勢をとらない

椎間板ヘルニアは、予防することができる病気です。しかし、その予防方法も継続して行うことが一番大切です。本記事でご紹介した方法は、普段の生活の中で簡単に行えるものばかりです。ぜひ、みなさんの日常生活に取り入れ、椎間板ヘルニアを予防してくださいね。

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