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猫

首猫背は枕で治す!自分に合った枕で首猫背対策

猫

 

首猫背って知っていますか。最近はストレートネックという言葉で知られています。スマートフォンの普及により若者の間で広がっているようです。これを放っておくと首こり、片頭痛、耳鳴りなど不調の原因にもなります。

こちらでは、自分に合った枕で首猫背を対策する方法をご紹介します。

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枕と首猫背

首猫背とは

思う

首猫背とは首が前に出ることで作られる猫背のことです。ストレートネックとも言います。首猫背になる要因はいくつかありますが、最近の傾向としてはパソコン作業が長時間になっていることが挙げられます。パソコンのモニターを見ていると、知らず知らずのうちに顔がモニターに近づく傾向があります。この姿勢が、「首猫背を作る大きな要因」なのです。首の位置がよくないと、重い頭を支えることで首の筋肉が疲労してしまいます。そこから首こり、肩こり、頭痛などに繋がります。首猫背も、長期化すると「頸椎(首の骨)や、背骨のズレ」など、からだの歪みに繋がる可能性も高くなります。

枕の働き

胸には肋骨、腰には骨盤がありますが、首には何も支えがなく不安定です。加えて頭の重さは、成人では約5~6kgもあります。このため枕をした時に、硬さが少し合わないだけでも首が簡単に圧迫されてしまいます。すると神経が圧迫されたり血行が悪くなります。また、枕の重要な要素として寝返りがしやすいかがあります。睡眠中の身体の回復にとって、寝返りはとても大事なもの。妨げられると首痛や肩こりなどの原因になり、熟睡できなくなります。

合わない枕

枕が合わないと首に負担がかかります。高さや固さ、大きさなどが主に原因になるようです。寝ている途中で枕を外してしまうのは、合っていない証拠といえます。そして枕がない状態だと首がくの字に曲がり浮いて緊張しているので、頚椎に負担がかかります。

高すぎる枕
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。寝たときに「首すじが伸びて気持ちいい」と感じても、一晩たつと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、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。

柔らかい枕
枕の硬さが合っていないと体圧がうまく分散できず大きな負担がかかります。もし頭部を不安定にさせる、柔らかい枕で眠れば、首や肩周辺の筋肉は力を入れた収縮状態になります。そして寝返りを頻繁に打つようになり、眠りが浅くなり疲労してしまいます。

頭が沈む枕
羽枕や質の悪い形状記憶枕など頭が沈みすぎる枕は、両サイドとの高さのギャップのため寝返りが妨げられてしまいます。特に睡眠中に高さが変ってしまって、低くなってしまう枕は要注意です。

頭が固定される枕
形状はできるだけフラットなもので、かつ、頭と首にフィットしてしっかり支えるのが理想です。中央部の窪みが深いものや、初めから頭や首の形に合うような形をした枕は、頭が自由に動かしにくい為、かえって寝返りが妨げられてしまいます。首の盛り上がりが強い形状の低反発枕も、後頭部が平らぎみ人は、首が押し上げられ圧迫されてしまいます。

自分に合った枕で首猫背対策

合う枕とは

合う枕とは、「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。横から見たとき頭の位置が低くてノドとアゴの間が開いていると低すぎです。逆に寝たときにアゴを引いたようになっていると、枕が高い可能性があります。そして、寝返りを妨げないというのも大事です。

オススメの枕

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。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、家で洗える枕です。

試してみたいタオル枕

家にあるバスタオルを使って作れます。寝返りがしっかり打てるように、横幅50cm以上のサイズを用意してください。

  • 1.バスタオルを横半分に折ります
  • 2.もう1度半分に折ります
  • 3.端から固くクルクルと巻きます
  • 4.目安は指4本分の高さです
  • 5.両端をひもで固く結びます
  • 6.頭ではなく首の下に入れて寝ます
  • 7.この状態で顔を左右にゆっくり大きく10~20回振ります

首が反りすぎて痛みを感じるときは高すぎです。一回り小さいバスタオルで作ってみて下さい。逆に隙間があるときは、低すぎなのできつく巻き直してみましょう。足りない場合はフェイスタオルを重ねて巻く良いです。

枕ひとつで、ねこ背は治る!
福辻 鋭記
PHP研究所
売り上げランキング: 138,694

まとめ:枕で首猫背対策

首猫背とは首が前に出ることで作られる猫背のことです。PCや携帯の見過ぎで増えているこの首猫背は合わない枕をしていると悪化します。おさらいしておきましょう。

首猫背にNGの枕

  • 高すぎる枕
  • 柔らかい枕
  • 頭が沈む枕
  • 頭が固定される枕

首の不調は自律神経にまで影響してしまいます。記事を参考に、合った枕で対策してくださいね。

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