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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。

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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。

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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 …

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