Home / 健康 / 健康全般 / 頭痛 / 何とかしたい痛み!速効で効く緊張型頭痛の5つの治し方
偏頭痛の男
偏頭痛の男

何とかしたい痛み!速効で効く緊張型頭痛の5つの治し方

頭痛の男

 

頭痛って何も手に付かなくなるくらいツラいですよね。肩こりがひどくなって起こる頭痛。肩も頭も痛いけど、仕事もしなくては……。鎮痛剤も胃を荒らすし、癖になってしまって良くないけど痛みを我慢できないし。と薬を常用している方も多いでしょう。

緊張型頭痛には結構わかりやすい原因があります。こちらでは、頭痛の原因と
その解消法をご紹介します。

スポンサーリンク

緊張型頭痛とは

緊張型頭痛の誘因

悩む女性

緊張型頭痛は、身体的ストレスと精神的ストレスがいくつも重なることによって起こると考えられています。身体的ストレスとは、たとえば上半身を前かがみにしたパソコン操作や、うつむき姿勢、車の運転、就寝時の合わない枕など、不自然な姿勢を長い間続けることや、体の冷えなどがこれに当たります。そのような状態が続くと、首筋から肩にかけての筋肉が収縮し、血流が低下することにより、頭全体の圧迫感や後頭部の痛みが起こります。

また、運動不足も頭痛を招きます。家庭内でのトラブルや仕事がうまくいかないなどの精神的ストレスも、神経や筋肉の緊張を高め、頭痛の誘因となります。

緊張型頭痛が起こるしくみ

緊張型頭痛は、首から肩、背中にかけての筋肉や頭の筋肉が緊張することで起こるといわれています。筋肉の緊張が高まると、筋肉内の血流が悪くなり、筋肉の中に乳酸やピルビン酸などの老廃物がたまります。それが周囲の神経を刺激し、締めつけられるような痛みを起こすのです。また、精神的ストレスは、筋肉の緊張がなくても頭痛を引き起こすことがあります。神経の緊張が毎日のように続くと、脳に備わっている「痛みのコントロール機能」がきちんと働かなくなり、筋肉が緊張していなくても頭痛が起こるようになってしまうのです。

緊張型頭痛の予防法

緊張型頭痛では、体を活発に機能させる交感神経系の働きが優位になりがちなので、この働きを鎮めるような動作をマメに取り入れると、首・肩周辺の筋緊張の緩和が期待できます。具体的な方法をご紹介しましょう。

日記を付ける

いつ、どんな時に症状が起こったかを記録して、自分の頭痛がどういった状況で起こるかを観察して理由を予測し、その状況を変えて行くというものです。ライフスタイルや食生活も原因になることがあるので、そのあたりも自分で観察し、改善していくことが緊張性頭痛の予防につながるというわけです。

リラックス

心の緊張により首・肩周辺の筋肉が硬くなってしまうと、緊張型頭痛を起こしやすくなります。たとえ仕事中でも、頭に違和感を感じたら、ひと休みしてリラッスできる余裕を持ちましょう。 気の合う知人・友人と話したり、趣味に没頭したり、ぐっすり眠ることも効果的と考えられます。

体をほぐす

筋肉の負担を軽減させて、首・肩周辺の筋肉のコリを改善させていきます。日常生活では、どうしても前傾姿勢になる機会も多く、頭や腕を支える筋肉に無理を強いることが続きがちです。そこで、持続される首回りへの負担をやわらげるストレッチや体操を取り入れることをオススメします。

1.軽くうつむきます。右手の指を、後頸部の中央へ置きます。置いた指は、ずれないように軽く押さえます
2.そこから、指1本分、置いた右手指を左へずらします。
3.指で首の左側を押さえたまま、左に顔を向け、さらに左肩先を見るように顔を向けます。指はずれないように。
4.顔を戻して、今度は右に顔を向けます。背骨(頸椎)に沿って縦方向にずらしていきます
5.位置を下から上へ少しずつずらして行います。次は右側を縦方向にほぐしていきましょう
6.後頸部に置く手を左手に変えて、同様に行いましょう。

首筋を温める

首から肩にかけての筋肉を温めて血流回復とリラックスを図りましょう。濡らしてしぼったタオルを電子レンジで加熱し、首に乗せても熱すぎない程度に冷まし、ポカポカ状態のタオルを首・肩にかけます。そして、タオルをドライヤーで温めながら、10分ほどポカポカ心地よい温度を保ちます。

その他

•歯のかみ合わせ、眼鏡やコンタクトレンズを調整する。
•高さが不適切な枕などを調整する。

頭痛には怖い病気が潜んでいる場合があります。頭痛が長引く場合には、一度受診をされた方が良いかと思います。首こりは鬱の初期症状とされているのも知っておきたいことですね。

まとめ:緊張型頭痛について知ろう

緊張型頭痛は首から肩、背中にかけての筋肉や頭の筋肉が緊張することで起こるといわれています。根本的な解消法をおさらいしておきましょう。

  • 日記を付ける
  • リラックス
  • 体をほぐす
  • 首筋を温める
  • その他:歯や目の治療、枕を変える

さて、これなら実践できそうと思われた方も多いと思います。心と体のコリをほぐすことが緊張型頭痛の解消になるのです。ぜひ参考にしてすっきりした毎日をお過ごしくださいね。

スポンサーリンク

Check Also

頭痛の女性

授乳中に起こる頭痛の原因と対処法

無事出産を終えて、育児に追われ …

54 comments

  1. Hi, the whole thing is going fine here and ofcourse every one is sharing facts, that’s
    really good, keep up writing.

  2. Just wish to say your article is as astounding. The clearness in your put
    up is simply nice and that i could think you are a professional on this subject.
    Well with your permission let me to snatch your RSS feed to
    keep updated with approaching post. Thank you a million and
    please keep up the enjoyable work.

  3. Hi there, I enjoy reading through your post. I wanted to write a little comment to
    support you.

  4. Wonderful blog! I found it while browsing on Yahoo News.
    Do you have any tips on how to get listed in Yahoo News?
    I’ve been trying for a while but I never seem to get there!
    Thanks

  5. Howdy just wanted to give you a quick heads up and let you know a few of the images aren’t loading correctly.

    I’m not sure why but I think its a linking issue. I’ve tried it in two different web browsers and both show the same outcome.

  6. At this time it sounds like Expression Engine is the best blogging platform out there right now.
    (from what I’ve read) Is that what you’re using on your
    blog?

  7. I always emailed this weblog post page to all my friends,
    for the reason that if like to read it after that my links will too.

  8. This is a good tip especially to those fresh to the blogosphere.
    Brief but very precise info… Thanks for sharing this one.

    A must read post!

  9. excellent points altogether, you just gained a brand
    new reader. What might you recommend in regards to your put up that you just made some
    days in the past? Any certain?

  10. Hi there! This is my 1st comment here so I just wanted to
    give a quick shout out and say I really enjoy reading your
    posts. Can you recommend any other blogs/websites/forums that deal with the same subjects?
    Appreciate it!

  11. Good info. Lucky me I found your blog by accident (stumbleupon).
    I have bookmarked it for later!

  12. It’s very trouble-free to find out any topic on net as compared to
    textbooks, as I found this article at this site.

  13. Nice replies in return of this query with solid arguments and describing everything on the
    topic of that.

  14. It’s appropriate time to make some plans for the future and it’s time
    to be happy. I’ve read this post and if I could I wish to suggest you some
    interesting things or tips. Perhaps you can write next articles referring to this article.
    I wish to read even more things about it!

  15. Hi, Neat post. There is an issue along with your website in internet explorer, might test this?

    IE still is the market chief and a large portion of other
    folks will miss your wonderful writing due to this problem.

  16. Hi, I do believe this is a great website. I stumbledupon it 😉 I will
    revisit yet again since i have saved as a favorite
    it. Money and freedom is the best way to change, may you be rich and
    continue to guide others.

  17. bookmarked!!, I like your web site!

  18. I was extremely pleased to uncover this page. I need to to thank you for your time just for this wonderful read!!
    I definitely loved every bit of it and I have
    you saved as a favorite to check out new stuff in your website.

  19. I enjoy what you guys tend to be up too. Such clever work and reporting!
    Keep up the fantastic works guys I’ve you guys to my own blogroll.

  20. Its like you read my mind! You appear to know so much about
    this, like you wrote the book in it or something. I think that you could do
    with some pics to drive the message home a little bit, but instead of that, this
    is fantastic blog. A fantastic read. I’ll definitely be back.

  21. Wow, incredible blog layout! How long have you been blogging for?
    you make blogging look easy. The overall look of your web site is
    magnificent, as well as the content!

  22. Today, I went to the beachfront with my kids.
    I found a sea shell and gave it to my 4 year old daughter and said
    “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed.

    There was a hermit crab inside and it pinched her ear.

    She never wants to go back! LoL I know this is entirely off topic but I had to
    tell someone!

  23. It’s hard to come by knowledgeable people for this subject, however, you seem like
    you know what you’re talking about! Thanks

  24. After going over a handful of the blog articles on your web site,
    I really appreciate your way of writing a blog.
    I bookmarked it to my bookmark site list and will be checking back in the near future.
    Please check out my website as well and tell me how you feel.

  25. Actually when someone doesn’t know afterward its up to other visitors that they will help,
    so here it occurs.

  26. Hola! I’ve been following your web site for a long time now and finally got the courage to go ahead
    and give you a shout out from Kingwood Texas! Just wanted to mention keep up the good job!

  27. you are in reality a good webmaster. The site loading
    speed is amazing. It kind of feels that you’re doing any unique trick.
    Furthermore, The contents are masterwork. you have performed a wonderful activity in this matter!

  28. My partner and I stumbled over here from a different page and thought I might check things out.

    I like what I see so i am just following you. Look forward to finding out about your web page repeatedly.

  29. This piece of writing will assist the internet people for setting up new webpage
    or even a weblog from start to end.

  30. Hmm is anyone else having problems with the pictures on this
    blog loading? I’m trying to find out if its a problem on my end or if it’s
    the blog. Any feed-back would be greatly appreciated.

  31. Hey there just wanted to give you a quick heads up.
    The words in your article seem to be running off the screen in Chrome.
    I’m not sure if this is a formatting issue or something to do with internet browser compatibility but I thought
    I’d post to let you know. The style and design look great though!
    Hope you get the problem solved soon. Thanks

  32. You really make it appear really easy together with your presentation however
    I find this topic to be really something which I think I would by no means understand.
    It seems too complicated and very extensive for me. I’m looking
    forward on your subsequent publish, I will try to get the dangle of it!

  33. It is in point of fact a nice and useful piece of information. I’m happy that you shared this
    useful info with us. Please stay us up to date like this. Thank you
    for sharing.

  34. I visited various blogs but the audio feature for audio songs current at this website is
    actually fabulous.

  35. Hello! I’m at work surfing around your blog from my new
    iphone! Just wanted to say I love reading your blog and look forward
    to all your posts! Keep up the superb work!

  36. It’s difficult to find experienced people about this topic,
    however, you sound like you know what you’re talking about!
    Thanks

  37. I could not resist commenting. Perfectly written!

  38. Its like you read my mind! You seem to know a lot about this, like you wrote the book in it or something.
    I think that you could do with some pics to drive the message home
    a little bit, but other than that, this is great blog.
    A fantastic read. I’ll certainly be back.

  39. Thanks for the marvelous posting! I truly enjoyed reading it,
    you might be a great author. I will be sure to
    bookmark your blog and may come back later in life.

    I want to encourage one to continue your great job, have a nice morning!

  40. I like the helpful information you provide in your articles.

    I’ll bookmark your blog and check again here frequently.
    I am quite sure I’ll learn lots of new stuff right here!
    Good luck for the next!

  41. Hey there! I could have sworn I’ve been to this site before but after browsing through
    some of the post I realized it’s new to me. Anyways, I’m definitely glad I found it and I’ll
    be book-marking and checking back frequently!

  42. What’s up, every time i used to check website posts here early
    in the daylight, since i enjoy to find out more and more.

  43. Right away I am going to do my breakfast, when having my
    breakfast coming again to read further news.

  44. Helpful information. Fortunate me I found your site unintentionally, and
    I’m stunned why this accident didn’t came about in advance!
    I bookmarked it.

  45. Excellent blog right here! Also your site so much up very fast!
    What web host are you the usage of? Can I get your affiliate link
    to your host? I want my web site loaded up as fast as yours lol

  46. Hello mates, its wonderful paragraph about educationand fully explained, keep it up all the time.

  47. Amazing blog! Do you have any tips and hints for aspiring
    writers? I’m planning to start my own blog soon but I’m a little lost on everything.
    Would you recommend starting with a free platform like WordPress or
    go for a paid option? There are so many options out there that I’m totally confused ..
    Any recommendations? Thank you!

  48. Greetings! Very useful advice in this particular article!
    It is the little changes that produce the biggest changes.
    Thanks for sharing!

  49. Thanks for any other informative web site. The place else may I am getting that kind of info
    written in such a perfect manner? I have a venture that I’m simply now operating on, and I’ve been on the look out for
    such information.

  50. constantly i used to read smaller articles which as well clear
    their motive, and that is also happening with this paragraph which I am reading at this place.

  51. Howdy I am so grateful I found your blog, I really found
    you by accident, while I was researching on Bing for something
    else, Nonetheless I am here now and would just like to say thanks a lot for a incredible post
    and a all round thrilling blog (I also love the theme/design), I don’t have time to
    read it all at the minute but I have saved it and also added your RSS feeds, so
    when I have time I will be back to read a
    great deal more, Please do keep up the fantastic work.

  52. Useful info. Lucky me I discovered your website unintentionally, and I’m shocked why
    this twist of fate didn’t took place in advance!
    I bookmarked it.

  53. Pretty nice post. I just stumbled upon your weblog and wanted to say that I have
    truly enjoyed surfing around your blog posts. In any case I will be subscribing to your
    rss feed and I hope you write again very soon!

  54. My spouse and I stumbled over here by a different website and thought I might as well check things out.
    I like what I see so now i’m following you. Look
    forward to exploring your web page repeatedly.

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です