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朝の腰の痛みがなくなる!腰痛の方にオススメの腰枕について

喜ぶ

 

腰痛でお悩みの方はとても多いです。毎朝起きると腰が痛む、寝ていても腰が痛いなど、休息のはずの睡眠が苦痛になる場合も。腰痛になりにくい寝具や、痛みを緩和するマットレスなどもありますが、ベッドは簡単に買い替えられませんよね。

こちらでは、腰痛の方にオススメの腰枕についてご紹介します。

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腰痛と腰枕

腰枕とは

ウエスト

腰痛対策として、腰枕は就寝時の腰をサポートしてくれます。バスタオルを丸めて入れだけでもラクになりますが、タオルでは形が変わりやすく、寝ている間に外れたりしやすいのが欠点です。そこで、おすすめしたいのが腰枕です。特に仰向けになった時に圧力がかかる仙骨周辺への負担軽減に適していると言われます。

朝の腰痛の原因

朝の起床時に腰の痛みがある場合、マットレスに原因があると考えられます。
やわらかいマットだと腰が沈みやすく、腰に負担をかける為腰痛になりやすいですが、腰枕を使うと腰がきちんと支えられます。腰痛を引き起こす原因は寝具が合っていないことが多いようです。

眠る時の姿勢

眠る時の姿勢は腰にとって重要です。一般的に横向きで眠るのが腰痛には良いとされていますが、腰の状態や寝具でも変わってきます。

横向き寝
股関節と膝を曲げ、腰を曲げてエビの様な横向きで腰痛が和らぐ場合は、膝の間にクッションや枕を入れると楽です。ただ、横向きはウエスト部分が下がり、かえって痛くなる場合もあります。なので、ウエスト部分に腰枕を入れるのがお勧めです。

仰向け寝
仰向け寝だと大腰筋が引っ張られ、緊張状態になります。この状態になると腰椎が圧迫され、寝ているときにかなりの負担を感じることになります。そして、仰向けになる時は両方の膝を立てて寝ると、腰の痛みが和らぎます。腰が床に付いて、隙間がなくなるからです。

うつぶせ寝
うつ伏せだと常に腰を反らせていて神経を圧迫する状態なので、腰に負担をかけ腰痛がでやすいそう。特に腰痛持ちの方は避けたいです。

腰枕が良いタイプとダメなタイプ

腰痛と言っても、その原因となる腰椎の形状には2つのタイプがあります。腰が反っているタイプとまっすぐなタイプです。そもそも人の背骨はS字カーブを描いているのですが、それが反り過ぎてもまっすぐでも負担がかかるそう。
調べるのは簡単、普通にまっすぐに仰向けになるだけです。ここで腰と床の間に隙間があるなら反っています。

反り過ぎタイプ
反りの大きいタイプは腰枕はやめた方が良いでしょう。下部腰椎が前方(腹側)に滑り出し易いからこれ以上押すのはよくありません。このタイプは、寝るときは仰向けで、膝の下に枕を置き、膝を立てた状態にすると楽です。

反りがないタイプ
堆骨に反りの無い人が用いれば自然な生理的湾曲に近づくので腰痛が改善されます。ただし、腰椎の動きが硬いところに急に腰枕を入れると関節に異常をきたす恐れがあります。就寝前に軽いストレッチなども取り入れた方が良いでしょう。

骨盤枕ダイエット

寝るだけの楽なダイエット法として人気の骨盤枕ダイエット。これはダイエットだけでなく、腰痛にも効果があるそう。考えてみれば骨盤枕ダイエットは体の歪みを矯正する方法なので、体の歪みが原因の腰痛ならば一石二鳥です。しかし強い腰痛がある場合は、ある程度痛みが治まるまで骨盤枕ダイエットは避けて下さい。腰に余計な負荷をかけ状態が悪化してしまうこともあるので、腰に痛みがあるならばやめた方がよいです。ただ、腰痛予防としては体のゆがみを直す骨盤枕ダイエットはとても効果があります。

腰枕を使ってみましょう

自分の腰痛が寝具が原因と思われたら、腰枕を使ってみましょう。お試しができないものなので、まずはバスタオルで作って試してみるのがおススメです。

腰枕の作り方

まずは自分でバスタオルで作ってみましょう。

  • 1.バスタオルを用意します。
  • 2.バスタオルを横に広げ、縦に2つに折ります。
  • 3.2の状態から、さらに縦に2つに折ります。
  • 4.厚みのある状態のバスタオルを腰に巻き、固定します。
  • *骨盤よりはやや上のおへそ辺りを巻くのがポイントです。

人気の腰枕

New テンピュール ベッドバックサポート

おなじみテンピュールの腰枕。サイズがいろいろ合って自分に合ったものを選べます。

腰痛対策 仙骨まくら『腰快枕』
寝ている時にお尻の下に敷いて使用するちょっと不思議な枕です。『腰快枕』をお尻の下に挿入すると、仙骨傾斜角度が変わり(8~15度)腰椎 椎間板の圧が軽減され、腰痛の痛みが緩和されます。

サラフ エアラッセル腰枕 ソフト Mサイズ
ムレ防止のため、カバーにダクロンQD使用のエアラッセルを採用。中味には低反発ウレタンフォームを使用し、体温と重さによって形が変るので腰にジャストフィットします。

安眠おやすみ羊 腰まくら  ピンク
ほんやら堂
売り上げランキング: 44,677

まとめ:腰痛持ちは腰枕を使おう

腰痛対策として、腰枕がオススメです。腰枕は就寝時の腰をサポートしてくれます。その人のタイプによって合うものも違うので選び方には注意です。おさらいしておきましょう。

  • まずは自分の腰のタイプを知ろう
  • 眠る時の姿勢にも注意
  • 仰向けならば膝の下に枕を入れる
  • まずはバスタオルで試してみる

腰のタイプ、痛みの原因、使用しているマットレスまで人それぞれです。ご自分にあったものを探してみてください。

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