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寝起き男性
寝起き男性

寝起きの腰痛が生じる主な4つの原因と対処方法

寝起き男性

寝起きに腰痛が生じている原因を理解することで、あなたに必要な対処方法を理解することができます。

寝起きの腰痛には主に4つの原因があり、あなたの腰痛の原因を理解することで、効果的な対処方法を知ることができます。

また、1つの原因だけでなく、複数の原因が重なって寝起きの症状を引きおこしている場合もあるため、4つの原因を全てチェックし、当てはまるものに対して対策をとっていくことが大切になります。

そこで、本記事では寝起きに腰痛が生じる主な4つの原因と対処方法についてご紹介していきます。寝起きの腰痛に悩まされている方は、是非本記事と一緒に、寝起きの腰痛を改善する方法について学んでいきましょう。

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寝起きに腰痛が生じる理由

寝起きに腰痛が生じる場合、「何らかの原因によって、日常生活のいずれかで腰に強い負荷がかかっていること」が原因として考えられます。

寝起きに腰痛が生じる原因には、主に次の4つのものがあります。

  • 寝ている時の姿勢
  • 身体の歪み
  • 筋肉の緊張
  • 枕やベッドなどの寝具

それぞれの原因についてチェックし、あなたに該当するものがあれば改善していくようにしましょう。

寝ている時の姿勢

寝ている時に「うつぶせ」で寝ている場合、腰に負担がかかるため、寝起きの腰痛を引き起こす場合があります。

腰は反っていると柔軟性をなくし、一部に強い負荷がかかりやすくなってしまいます。そのため、うつぶせで一晩中寝ていると、腰の反っている部分に長時間負荷がかかるため、神経を圧迫したり、血流が悪くなることで、寝起きの腰痛を引き起こしてしまうのです。

腰痛に悩まされている方は、寝ている時は可能な限り仰向け、もしくは横向きに丸まって寝るようにしましょう。

身体の歪み

脊椎や腰の周辺の関節に問題があり、身体に歪みが生じている場合「身体の深部の筋肉や関節の一部に強い負荷がかかり、炎症が生じる」ことがあります。

これは主にぎっくり腰などの急性の腰痛の原因になりますが、寝ている間に無理な負荷がかかり、寝起きの腰痛となって現れる場合があります。

身体の歪みによる腰痛が生じた場合には、まず安静にして患部を冷やし、炎症を抑えることが大切です。動けるようになった後は、慎重に動きながら整形外科にかかり、相談をしなはら身体の歪みをなくすリハビリを行ったり、ヨガやストレッチ等、筋肉に柔軟性と強さを与えていくことが大切になります。

筋肉の緊張

ウォーキング

腰や股関節の筋肉が緊張してこった状態でいると、「血流が悪くなることで疲労物質が蓄積」し、寝起きの腰痛を引き起こすことになります。

多くの慢性的な腰痛の原因は、これらの筋肉の緊張にあります。長時間のデスクワークや立ち作業をしていると、どうしても同じ姿勢が続き、筋肉を緊張させてしまいがちです。思い当たる節がある方は、まずは正しい負荷の低い姿勢で作業をすることを意識し、その上で定期的にストレッチをすることが大切です。

また、筋肉の緊張をほぐし、血流を促進するためには次のような方法も効果的です。

  • ランニング
  • ヨガ
  • 針治療

腰の筋肉が固まっていたり、股関節の柔軟性が失われているなと感じる方は、是非上記の方法を実践してみて下さい。

枕やベッドなどの寝具

あなたに合わない枕やベッドなどの寝具を利用していると、「寝ている時の姿勢を悪くし、腰痛を引き起こす」場合があります。

枕は高すぎても低すぎても悪影響があります。枕が高すぎる場合、肩や首の筋肉に負担がかかり、肩こりや首のハリ、またイビキの原因にもなります。枕が低すぎる場合、顔のむくみや寝づらさの原因になることもあります。

枕の選び方については、こちらの記事で詳しく紹介しておりますおで、是非参考にして下さい。

また、ベッドや布団が柔らかすぎる場合には、体重の思い腰の部分だけが沈みこんでしまい、負荷のかかる状態で寝ることになり、腰痛の原因になってしまいます。

腰痛にならないためのベッドの選び方については、こちらの記事で詳しく紹介しております。

これらのように、合わない寝具を利用していることでも腰痛の原因となる場合があるため、寝具を選ぶ場合にも、快適な姿勢を保つことのできる寝具を選ぶようにしましょう。

ALINCO(アルインコ) エクササイズフロアマット EXP150
ALINCO(アルインコ) (2012-04-05)
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まとめ:腰痛の原因となる要素をつくらない

ここまでで、寝起きの腰痛が生じる主な4つの原因と対処方法についてご紹介してきました。最後にもう一度、寝起きの腰痛の主な4つの原因について確認していきましょう。

  • 寝ている時の姿勢
  • 身体の歪み
  • 筋肉の緊張
  • 枕やベッドなどの寝具

あなたがこれらの原因に当てはまる場合には、まずその原因を解消することが大切です。一つの原因だけでなく、複数の原因によって寝起きの腰痛が生じている場合もありますので、全ての原因を検討し、あなたに該当する全てのものを改善していくことが大切です。

寝起きの腰痛に悩まされている方は、是非本記事を参考にして頂き、腰痛のない快適な朝の時間を迎えることができるようにしていって下さい。

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