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うつぶせで寝ている男性
うつぶせで寝ている男性

腰痛を悪化させないうつぶせ寝の5つの正しい方法

うつぶせで寝ている男

うつぶせ寝が腰痛に良くないということはよく言われることですよね。なぜうつぶせ寝は腰痛に良くないのでしょうか?

うつぶせ寝はやってみると分かりますが、腰をそらせる姿勢になってしまいます。そのために、腰にかかる負担が増えてしまい、腰痛に良くないと言われるのです。

とはいえ、最近うつぶせ寝が健康療法として注目されているということはご存知ですか?正しいうつぶせ寝はいびきが軽減され、酸素がたくさん吸い込めるので呼吸が楽になり、たん吐きださせやすくなり、背骨の周りの太い血管の圧迫が軽減できる、などの効果があるとされています。

ですから、腰痛にならないように気を付けながらうつぶせ寝をするなら、内臓に負担をかけないようにしながら、安眠できると言われています。

この記事ではうつぶせ寝の正しい方法についてご紹介してみたいと思います。

もちろん何かの治療として行うのであれば、専門家の指導が必要です。専門家の指導を受けながら、日常の動き、体の動き加減、関節の固さ、意識状態のチェックを行ないましょう。腰痛がある方はそれを悪化させないために重要な段階です。それが終わったら、いよいようつぶせ寝です。

寝るときに息苦しい、またうつぶせ寝をしたいけど腰痛が、という方は、是非参考にしてみてください。

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健康に役立つうつぶせ寝

腰痛で悩む男

うつぶせ寝をしながら行う健康改善の方法は、自宅に居ながらにして手軽に行なうことができるのが魅力です。ご自分に合った、正しいうつぶせ寝の方法をマスターして、腰痛になることなくうつぶせ寝ができるようになりましょう。

腰を痛めないうつぶせ寝の方法その1:普通のうつぶせ寝

普通のうつぶせ寝と聞くと「なんだ、何もうつぶせ寝のポイントなんてないではないか」と思われるかもしれませんが、それは違います。まずこの方法は、腰痛などの症状がない人が行うべきうつぶせ寝です。両腕を肩の位置まで上げてひじは90度に曲げましょう。顔は息ができるように横を向けておくことが必要ですが、使うことができるのであれば、真ん中に穴の開いたうつぶせ寝専用枕を使用しましょう。
腰以外にもこの体勢になった時に体が痛い人は、やらない方が良いでしょう。

腰を痛めないうつぶせ寝の方法その2:半うつぶせ寝

うつぶせ寝の状態になると体が痛い、お腹が突っ張る、関節が硬い、麻痺がある、首の筋肉が硬いなどの症状がある人はこれからご紹介する半うつぶせ寝がおすすめです。へそが少しだけ下を向いた状態で横になります。ひざにクッションをはさみ、腕や頭もクッションにのせるようにしてうつぶせ寝をしましょう。このようにして腰痛を避けながらうつぶせ寝をしましょう。
麻痺がある場合は麻痺の側を下にします。

腰を痛めないうつぶせ寝の方法その3:前傾うつぶせ寝

関節が硬くなり過ぎてしまった人はこの前傾うつぶせ寝がおすすめです。腕で体を支えられる人というのがこのうつぶせ寝の条件です。ひざを曲げてクッションを挟み、ひじから先の腕全体で体を支えるようにしましょう。そして枕を顔から胸の下にかけておくようにします。このようにするなら腰痛にならずにうつぶせ寝を行なえるでしょう。

腰を痛めないうつぶせ寝の方法その4:抱え込みうつぶせ寝

たんが詰まりそうな人はこのようなうつぶせ寝がおすすめです。ひざを立てたままクッションをお腹に抱え込みます。そしておでこを前に付けるような姿勢になります。こうすることによって腰痛にならないようにうつぶせで寝ることができます。

腰を痛めないうつぶせ寝の方法その5:座りうつぶせ寝

これはお昼寝の時に行える方法です。椅子に座ったままテーブルに枕を置き、両肘を開いた状態で机に置き、足をしっかりと床に付けます。この方法は車いすに乗っている人が、うつぶせで仮眠を取るのにも役立つことでしょう。座っているので、腰痛の人でも行うことができると思います。

まとめ:自分に合った腰痛を悪化させないうつぶせ寝の姿勢を見つけましょう

この記事では、きちんとした方法でうつぶせ寝をするなら、腰痛を悪化させることなくうつぶせ寝を行なえること、またうつぶせ寝は体にも良い眠りの姿勢だということをご紹介いたしました。いかがでしたでしょうか?
うつぶせ寝は腰痛に良くないというのが一般的な意見です。しかし、正しい方法でうつぶせ寝をするなら、腰痛を悪化させないようにしながら気持ちよく眠ることができます。専門家の意見も参考にされながら、ご自分に合った良いうつぶせ寝の姿勢を見つけてください。

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