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朝起きたら首が痛いのは枕が原因かも!自分に合った枕で首痛対策

寝起き

朝起きたら首が痛いなんてことありませんか。そんなことが続くのは枕が合っていない証拠です。早く枕を何とかしないと、自律神経にも影響したりなど、大変なことになってしまいます。

こちらでは、枕での首痛を対策する方法をご紹介します。

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問題の解消方法・実践方法など

枕の働き

寝る人

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。

頸椎への圧迫や筋肉の緊張と血流悪化は、肩こりや頭痛、腰痛、いびき、頸椎ヘルニア、無呼吸症候群、骨粗鬆症、などを引き起こします。圧迫によって交感神経が刺激されるため、不眠やうつ病まで引き起こす可能性があるといいます。

寝返りの大事さ

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です。一晩に20~30回もするといわれる寝返りがしやすいかどうかは、枕の重要な要素です。睡眠中に寝返りが妨げられると首や肩に負担がかかります。そして首痛や肩こりなどの原因になってしまいます。また、血液とリンパ液の流れが妨げられるなど、身体に大きな負担がかかり熟睡できなくなります。

首が痛くなる枕

枕が合わないと首が痛くなります。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
固さが自分に合っているかどうかは、枕をしていてもよくわからないものです。枕が頭や首にピッタリ合っているように見えても、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るのです。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。

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痛予防

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
ケットで高さを微調整できるというもの。

  • 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ます
  • 5. 微調整は小さいタオルで

まとめ:枕で首痛対策

朝起きたら首が痛いというのは枕に原因があります。合わない枕をしていると首こり肩こりだけでなく、腰痛や不眠、うつまで引き起こしてしまいます。おさらいしておきましょう。

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

朝から首が痛いと一日頑張れません。この記事を参考に、いい枕でさわやかな朝をお迎えくださいね。

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