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腕を組む男性

原因は枕かも?!肩こり解消にオススメの枕選びのポイント

腕組み

 
肩こりは国民病と言ってもいいくらい、悩まされている人が多いもの。さらにPCやスマートフォンの普及で若者にも肩こりが増えているようです。悪い姿勢を続けることが肩こりの主な原因ですが、じつは枕にもその原因があるかもしれません。

こちらでは、肩こり解消にオススメの枕選びのポイントをご紹介します。

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枕と肩こり

肩こりとは

肩こり

首と肩の周辺には、さまざまな筋肉があります。これらは重い頭や腕を支えて立っているだけで、緊張し続けています。緊張が続くと筋肉が疲れ、乳酸などの疲労物質が溜まり、硬くなります。それが血管を圧迫して血液の循環を悪くしたり、末梢神経を傷つけたりして、こりや傷みを起こします。また、血行不良になると、筋肉に十分な酸素や栄養が供給されず、筋肉に溜まった疲労物質を排出しにくくなって、ますます筋肉が硬くなってしまいます。これが肩こりです。

肩こりの主な原因

肩こりの原因は様々です。

  • 筋肉の疲れ
  • 目の疲れ
  • 悪い姿勢・一定の姿勢
  • 精神的なストレス

デスクワーク、パソコン作業など前かがみの姿勢は頭の重さを最も受け易く、同じ姿勢をとりながら指を動かす作業は、肩周辺の筋肉を常に緊張させ続けます。特に長時間PC画面を見続けることは目の疲れにもつながり、肩こりを引き起こします。

肩こりと枕の関係

しかし慢性の肩こりで、朝起きたときから、肩こり、頭痛がひどいなんて場合は、枕に原因があるかもしれません。身体に合わない枕のせいで、首や肩の筋肉が緊張したまま眠っていたり、首が圧迫されたりして体に負担がかかり、頑固な肩こりや首こりなどの原因になることがよくあるのです。

枕の高さ
枕が高すぎると肩が浮いた状態になり、首が引けてしまいます。そうなると首や肩に負担がかかり、朝目覚めた時に首こりや肩こりを感じたりします。また、仰向けの姿勢がつらくなるので、横向きの姿勢が多くなります。横向きに適した高さがないと、首にさらに負担をかけることになります。

逆に、枕が低すぎると頭が下がってしまいます。すると頭や顔の血液の循環が悪くなり、朝の顔のむくみや、肩こり、頭痛の原因にもなります。かといって、枕を使わない場合も首に負担がかかることに。眠りが浅かったり、首こり、肩こり、顔のむくみの原因になります。

枕の固さ
枕に大切なのは、首を支える部分があるということです。人は睡眠中であっても、大切な頭部を守るという機能は働き続けます。もし頭部を不安定にさせる、柔らかい枕で眠れば、頭部を安定させようと、首や肩周辺の筋肉は力を入れた収縮状態になります。そして筋肉がもたず寝返りを頻繁に打つようになり、結果的には常に眠りが浅くなり、疲労もとれず肩こりを引き起こすのです。

低反発枕はNG

低反発枕がストレートネックを生み出すとも言われています。頭にフィットしすぎるため寝返りを打ちにくくなり、首の骨がまっすぐになりがちなのがその理由です。ストレートネックは首が前のめりになっていることから引きおこりますが、それをさらに加速させてしまうのです。横向き寝で苦しくなってしまう低反発枕は寝返りを妨げ、首に負担をかけやすいのです。寝返りを妨げる低品質のものは使用すると体に良くありません。

枕で肩こりを解消しよう

肩に負担のかからない枕とはどういうものでしょう。「仰向け」で寝た場合は「首の角度が約15度」。「横向き」に寝た場合は「おでこ・鼻・あごが一直線に、床と平行になることがポイントだそう。そして、寝返りを妨げないというのも大事です。

手作り枕

家庭にあるものを使って自分に合ったものを作ってみましょう。テレビでも紹介された山田医師考案の方法です。玄関マットが土台の役目を果たし、タオル
ケットは寝ている間にめくるなどで高さを微調整できるそう。

  • 1.玄関マットとタオルケットを用意します
  • 2.玄関マットとタオルケットをそれぞれ3つ折りにします
  • 3. タオルケットを玄関マットの上に乗せます
  • 4. タオルケットの折り方を替えてマットにサイズを合わせる
  • 5. 微調整は小さいタオルでする

肩こり解消に人気の枕

六角脳枕 肩こり 安眠 低反発マイクロウェーブ 快眠枕
寝返りがしやすい構造で肩や首のコリ対策と同時に呼吸のしやすさも実現。低反発マイクロウェーブ素材で寝返りを妨げず、冬場でも固くなりません。寝つきの良さにも注目した、話題の商品。

枕を肩幅に合わせることで頸椎に負担をかけず、頭部を全体で支えるので肩こり、首こりを軽減します。特殊な立体形状で圧力のバランスを良くして首にやさしくフィット。肩口の冷えを防止し、寝返りもスムーズ。高さ調節もでき、補充用のパック付です。中身のパイプは消臭加工を施した衛生パイプで、家で洗える枕です。

抱き枕ではなく、『抱かれ枕』のアーチピローは、寝具と肩との間にできる隙間を埋め、腕の重さを受けう肩の負担を軽減してくれる枕です。また、寝返
りを打って横向きになった時にかかる下側の腕への負担を『クビレ』のついたアーム部分の下にまわすことにより、腕や肩への圧迫感をなくし、安心感のある寝心地が得られます。

まとめ:肩こりは枕で解消しよう

肩こりの原因は様々です。肩こり解消には、昼間に疲れた肩を睡眠中にしっかり休ませてあげるために枕選びが重要です。おさらいしておきましょう。

枕を選ぶポイント

  • 枕の高さ:高すぎも低すぎもNG
  • 枕の固さ:頭が沈み込む柔らかさはNG
  • 寝返りを妨げない構造

この記事を参考に、自分に合った枕で肩こりをスッキリ解消してくださいね。

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