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起き抜けの腰痛何とかしたい!朝に腰痛が起きる原因と解消法

朝

 

朝、さわやかに目が覚めると一日気分がいいですよね。逆に起きた瞬間から痛みがあると、嫌な気分を引きずったまま一日を過ごすことになってしまいがちです。しかし腰痛持ちだと、大抵朝起き抜けから腰痛があるということが間々あります。さて、この厄介な腰痛。なんとかしたいですよね。

こちらでは朝起きた時に起きる腰痛の原因と解消法をご紹介します。

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朝の腰痛の原因

腰痛の男

朝起き抜けに腰が痛いというのは以下のものが主な原因だと思われます。ご自分がどれに当てはまるか、もしくは全部かもしれません、チェックしてみてください。

マットレスが悪い

腰にたまった疲労は、就寝中に回復していきます。しかし柔らかいマットレスで寝ていると、腰を不安定な状態で支える為大きな負担がかかってしまい、腰痛を招いてしまいます。また硬すぎる場合も腰痛の原因になります。これは、腰椎下部の反りが強くなり、圧迫が起きる為だと考えられます。通常、人の腰椎はなだらかな、前のカーブを持っていて、寝ている時もこのカーブを保つのが肝心です。

また、柔らかくて身体にフィットするマットレスは、圧迫を感じないため、筋肉の緊張緩和や血行促進に欠かせない「寝返り」を妨げてしまいます。逆に固すぎると痛みを感じるため、必要以上に「寝返り」を行い、背骨や腰の筋肉に無理な力がかかってしまい、翌朝疲れが残るということに。そのためには、やや硬めの寝具がお勧めです。

枕が悪い

高すぎる枕
首の後ろが伸ばされ、首から足までの筋肉が緊張します。首から背中の筋肉が伸ばされて筋肉の付着部への負担が強くなり、その部分の痛みを誘発しやすいです。

枕なしやタオル枕
顔が上を向いた状態になるので、頭と首の付け根の筋肉が緊張しやすく、背中の丸みと腰の反りを誘発しやすくなります。これにより頭痛や腰痛が引き起こされるのです。

筋肉がない

寝ている間もインナーマッスルと呼ばれる筋肉は働いています。これが、寝ている間体を支えているのです。インナーマッスルが鍛えられていないと、疲労して朝起きた時、腰が痛くなるのです。

眠る前の準備ができていない

デスクワークで、ほとんど身体を動かしていないと、脳は、脳内だけが疲れていると感じてしまいます。けれど、実際は、身体を動かしていないため、身体の隅々にうまく血液が流れず、さまざまな場所に疲労が溜まっているものです。寝る前の準備をしてそれを脳に知らせないと、疲労が解消されないまま朝を迎えることになります。

寝返りがうてていない

寝返りというのは、本人が行う本能の整体です。寝返りを打つことで血液やリンパ液・関節液などの循環をうながし脊椎や椎間板・筋肉をまんべんなく休める働きがあります。本人の脳が、理解している範囲の悪いところ、疲れているところを改善するために、脳の指令で行っているのが、寝返りなのです。寝返りをうてずに寝ていると、血行障害が起きてしまい、そこを急激に動かすと、痛みの元となるのです。寝過ぎや寝具の不具合が原因と思われます。

朝の腰痛を起こさない為に

さて、前述した原因の中に当てはまるものはありましたか。もし見つかったのなら、それを改善してみましょう。

体に合った寝具を選ぶ

最近は体圧分散タイプの布団やマットレスというものもあるので、 腰に掛かる負担を極力減らせる寝具を選ぶのが良いです。また、枕も同様に硬さや高さが合っていないと体に負担が掛かるので、見直してみましょう。

インナーマッスルを鍛える

寝ている間にフル活動するインナーマッスルが弱っていると起きた時に腰が痛くなりやすくなります。ですから、インナーマッスルを鍛えて腰痛になりにくい体作りをすると良いです。

寝る前の軽い運動

寝る前に、軽い全身運動をしましょう。ヨガなどが呼吸も落ち着くのでオススメです。すると、脳が自分の身体の状態を把握できます。そして寝ている間に体の疲れているところ、問題のある腰などを整えてくれるのです。

寝る姿勢を変えてみる

腰に負担が掛からない寝方は横向き寝です。横向きで寝るためにオススメは、抱き枕を使うことです。 抱き枕が無ければ、使っていない布団などを膝の間に折って挟むといいですよ。

すぐに体を起こさない

目が覚めたら体を起こす前に、仰向けになって、痛くないようにミゾオチを10秒ほど浮かせてみてください。ギクッとした痛みがなくベッドから出られるでしょう。

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まとめ:朝の腰痛の主な原因と解消法

ここでおさらいしておきましょう。

朝の腰痛の主な原因

  • 寝具が悪い
  • 筋肉がない
  • 眠る準備ができていない
  • 寝返りがうてていない

解消法

  • 体に合った寝具を選ぶ
  • インナーマッスルを鍛える
  • 寝る前の軽い運動
  • 寝る姿勢を変えてみる
  • すぐに体を起こさない

さて、ご自分の腰痛の原因は見つかりましたか。この記事を参考に、腰痛のないスッキリした朝を迎えてくださいね。

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