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仰向けで寝ている時に腰痛が起きる原因と4つの対処方法

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仰向けで寝ている時に生じる腰痛は、腰の反りを緩和することで改善することができます。

なぜなら、仰向けで寝ている時に腰痛が生じている人の多くは、背骨が反っている状態になっており、腰に極端に負荷がかかっている状態で睡眠をとっているからです。

そのため、仰向けで寝ている時に腰痛が生じている方は、背骨の反りを改善し、根本的な腰痛の原因を解消することが大切になります。

そこで、本記事では仰向けで寝ている時に腰痛が起きる原因と4つの対処方法についてご紹介していきます。仰向けで寝ると腰痛が出て寝にくいと悩んでいる方は、是非本記事と一緒に、あなたを悩ます腰痛の原因と対処方法について学んでいきましょう。

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仰向けの時に腰痛が生じる理由

仰向けで寝ている時に腰痛が生じる理由は、「腰が反っていることで腰に負荷が集中すること」です。

腰が反っている状態になっていると、仰向けで寝ている時に腰の部分と布団やベッドなどの寝具の部分が離れており、腰周りの筋肉が緊張した状態になってしまいます。

腰の周辺の筋肉が緊張することで血流が悪くなり、疲労物質が溜まっていくことで腰痛が生じる原因となるのです。

そのため、仰向けの時に腰痛が出てきて困っており、腰と寝具の間に隙間があると確認できる方は、あなたの腰が反っている状態を改善することで、仰向けの時の腰痛を改善できる可能性が高いと考えられます。

次の項で、腰の反りを改善するための方法について、詳しく見ていきましょう。

仰向けで腰痛が出る場合の対処方法

寝そうな猫

仰向けの時に腰痛が生じている場合には、「腰の反りを改善し、腰痛の原因となる腰の周辺の筋肉の緊張をほぐすこと」が大切です。

仰向けで寝ている時の腰の反りを解消することで、腰の周辺の筋肉もリラックスした状態で休息を得ることができ、血流も循環されるため、腰痛を発生させる疲労物質を溜めることもなくなります。

仰向けの時の腰痛を解消するための主な方法には、次のものがあります。

  • 膝の下にクッションをいれる:
  • ストレッチを行う
  • 腹筋と背筋を鍛える
  • 整体にかかる

これらの方法を実践することで、仰向けの時の腰痛を改善し、快適に眠ることができるようになります。次の項で、それぞれについて詳しくみていきましょう。

仰向けの時の腰痛の対処法1:膝下にクッションをおく

膝の下にクッションを置くことで、「仰向けで寝ている時の腰の反りが解消され、腰痛の原因をなくすこと」ができます。

仰向けの時の腰痛の原因は腰の反りであるため、膝下にクッションを置いて反りを改善することで、今日からでも腰痛対策を行うことができます。

しかし、仰向けの時に腰痛が生じているという方は、根本的な原因である「腰の反り」を改善することが大切です。膝の下にクッションを置いた場合でも、寝相で動いたりなどしてズレてしまった場合、結局朝起きた時に腰痛が生じてしまっている場合などがあるからです。

膝下のクッションの利用は、根本的な原因を解消するまでの一時的な対応策として用いるようにしましょう。

仰向けの時の腰痛の対処法2:ストレッチを行う

腰が反っている状態というのは、「身体の裏側にある筋肉が緊張してこっている状態にあり、身体全体を後ろ側に引っ張っている」ということです。

そのため、身体の裏側の筋肉のコリや緊張をほぐしてあげることで、腰の反りを改善していくことができます。

身体の裏側の筋肉をストレッチしていく場合、通常の柔軟体操によってほぐすことも効果的ですが、特に「傾斜版」を使ってストレッチをすることが効果的だと考えられています。

傾斜版を利用することで、手軽にストレッチを行うことができ、習慣化しやすくなります。一日の終わりのお風呂上がりに気持ちよくストレッチし、腰痛の原因となる筋肉のコリを解消していきましょう。

仰向けの時の腰痛の対処法3:腹筋と背筋を鍛える

腹筋と背筋など、身体の姿勢を支える筋肉を鍛えることで、「姿勢を改善すること」ができます。

身体を支える筋肉が弱まると、骨盤が歪み、姿勢が悪くなっていってしまいます。姿勢が偏ると一部の場所に負荷が集中し、結果全体のバランスが崩れ、腰の反りや猫背といった恒常的な姿勢の問題を引きおこしてしまうのです。

現在腹筋や背筋のバランスが悪かったり、腹筋運動ができないなどという方は、是非ご自身の始められるペースから、腹筋や背筋を鍛え、美しい姿勢で毎日を過ごせるようにしましょう。

仰向けの時の腰痛の対処法4:整体にかかる

整体や整形外科にかかることで、あなたの身体のバランスの状態を把握し、適切なバランスになるように処置をしてもらうことができます。

身体の歪みは腰痛をはじめ様々な疾患の原因にもなってしまいますので、是非専門的な病院にて診察を受け、適切な方法で身体のバランスを取り戻せるように努力していきましょう。

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まとめ:根本的な原因を解消しよう

ここまでで、仰向けで寝ている時に腰痛が起きる原因と4つの対処方法についてご紹介してきました。最後にもう一度、4つの対処方法について振り返っていきましょう。

  • 膝の下にクッションをいれる:
  • ストレッチを行う
  • 腹筋と背筋を鍛える
  • 整体にかかる

これらの方法を実践することで、仰向けで寝ている時の腰の反りを改善していくことができ、腰痛を解消することができるようになるでしょう。

仰向けの時の腰痛で悩まされているという方は、是非本記事を参考にして頂き、腰痛に悩まされずに快適に眠ることができる夜を手に入れて下さい。

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