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ベッド
ベッド

就寝時の腰痛を改善するための効果的なベッド対策3のポイント

ベッド

朝起きたら腰が痛い、寝ていると腰が痛くてあまり熟睡できず寝不足になってしまったなど腰痛と睡眠は密接な関係があります。

快適な睡眠が得られないと、身体のバランスが崩れ様々な不快な症状を引き起こします。腰痛を患っていらっしゃる方が快適な睡眠を得るためには、ベッド対策が欠かせません。

なぜなら、寝ている時の腰痛は体に合わないベッドによって引き起こされており、ベッド対策をすることによって腰痛を防ぎ、快適な睡眠を得ることが出来るからです。

本記事では腰痛と効果的なベッド対策について学んでいきます。これまで様々な方法を試してこられた方もぜひもう一度腰痛とベッド対策について整理し、快適な睡眠が得られるように取り組んでいきましょう。

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睡眠時に引き起こされる腰痛

寝ている時に腰痛を感じる方は実は大勢いらっしゃいます。

その原因として考えられることには次のようなものがあります。

  • ベッドの硬さ
  • 就寝時の姿勢
  • 寝返り

ベッドの硬さ

腰

一般的にも就寝時の腰痛でよく話題に上るのはベッドの硬さについての問題です。柔らかすぎる場合リラックスできて気持ちよさそうに思えますが、肩や背中、腰部、お尻が沈み込みすぎて自然な背骨のカーブを保つことが出来ません。

腰痛に硬いベッドは確かに背骨が均一に支えられるので改善できる場合も多いのですが、残念なことに腰痛以外の背中の痛みが発生してしまう事が多いのです。硬いベッドは体のおうとつがベッドに合わず、肩や腰に重さが集中してしまう事によって背中が圧迫され、うっ血して痛みが発生します。

ベッドの硬さは腰痛を引き起こしやすくなる大きな原因です。

就寝時の姿勢

就寝時の姿勢は腰痛と大きく関係します。よく姿勢を良くするために仰向けで寝るようにという人もいますが、腰の状態により仰向けが負担になる事もあります。就寝時、姿勢によって腰痛が発症するのは、自然な背骨のカーブを保つことが難しいからです。

就寝時の腰痛の場合、仰向け姿勢にだけこだわらず、体が楽な姿勢を探しましょう。腰痛がひどく寝がえりが打ちにくい時は、初めから横向きの姿勢になるようにゆっくり横になるなど工夫してみましょう。

寝返り

寝返りを打つことも実は腰痛と大きな関係があります。腰が痛くて寝返りが打てないという方も多いと思います。寝返りとは体が痛い姿勢から痛くない姿勢に体の向きを変える自然な行動なのです。寝返りが打ちやすいベッド選びも大切になってきます。

寝返りは通常一晩に30回程度するのですが、寝返りを打つのは無意識に日中に生じた体のゆがみや背骨のずれを正常に戻す為です。  

また寝返りを打つことによって体温調整もしています。寝返りを打つことによって血流がよくなり痛みの緩和につながります。逆に寝返りを余り打てないと、血流が悪くなり痛みが生じます。

就寝時の腰痛を改善するための効果的なベッド対策3のポイント

それでは、就寝時の腰痛改善のための効果的なベッド対策についてご紹介していきます。

①ベッドは硬さよりもお尻が沈み込みすぎないものを選ぶ

まず大切なのは、ベッドの硬さを選ぶのは、背骨が自然なカーブを保つためであるということです。つまり、硬すぎる、柔らかすぎるという基準ではなく、自分自身にあっているかどうかが重要になります。

一人一人体格や、体重、筋力など違いますので必ず誰にでもあう寝具があるわけではないことを覚えておきましょう。まずはお尻が沈み込み過ぎないというポイントを押さえてベッド対策を進めていきます。

②就寝時の姿勢を変えてみる

就寝時に同じ姿勢でいることは血流を悪くなります。腰痛に負担にならない姿勢がずっと保てるような寝具を選ぶとかえって同じ姿勢になりやすいという問題点があります。

就寝時の腰痛では、腰部の安定を保つために筋肉が過度に緊張し、背骨のカーブや骨盤の角度が変化してしまうことによって痛みが出ます。そのような場合には腰の上の方からお尻の下までの間にタオルなどを折って敷いてみると腰痛が緩和されるポイントがありますので自分に合うように調整してみましょう。

③寝返りを打てる環境を整える

実は寝返りを打ちやすくするためにはいくつかのポイントがあります。寝具によっては自由に寝返りが打ちにくいものがあります。硬すぎず柔らかすぎない寝返りの打ちやすい寝具をえらびましょう。また、寝る前に軽いストレッチや柔軟体操、適度な運動をすると寝返りを打ちやすくなります。枕選びも寝返りを打ちやすくするために大切です。首の湾曲にあった枕を選びましょう。

まとめ:就寝時の腰痛を改善するための効果的なベッド対策3のポイント

ここまで、腰痛とベッド対策について学んできました。最後にもう一度、就寝中の腰痛を改善するためのポイントを確認しましょう。

  1. ベッドは硬さよりもお尻が沈み込みすぎないものを選ぶ
  2. 就寝時の姿勢を変えてみる
  3. 寝返りを打てる環境を整える

就寝時の腰痛には、ベッド対策が欠かせません。寝具選びだけでなく、本記事でご紹介したポイントと共にベッド対策をしていきましょう。快適な睡眠が得られるようになれば、腰痛を引き起こす原因のストレス改善にもつながります。腰痛を悪化させてしまわないようにじっくりとベッド対策に取り組みましょう。

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