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妊婦さん必読!大きなおなかの腰痛はクッションで改善できます

妊婦

大きなおなかで命を育んでいる妊婦さん。5ヶ月を過ぎた頃から徐々におなかがせり出し、日常生活が思うようにいかないという妊婦さんが多いようです。この頃のお悩みといえば「腰痛」ではないでしょうか? 

ただでさえ妊娠による体調の変化に戸惑うことが多いのに、腰痛にまで悩まされては出産や育児への不安が募りますよね。そこで本記事では、妊婦さんの腰痛を改善する方法をご紹介します。

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妊娠中の腰痛、その原因は?

おなか

妊婦さんが腰痛になる主な原因はふたつ。ひとつはおなかが大きくなることで重心が変化し、関節への負荷が強まることによるもの。ふたつめは妊娠に伴うホルモン分泌の影響が考えられます。

おなかが大きくなってくると、自然と上半身を反らせたような姿勢になります。これは重心のバランスを保つためであり、妊婦さんにとってはいちばん楽な姿勢だからです。しかし、同時に骨盤の位置にも変化が生じ、腰を支える筋肉の負担が増加します。妊娠中は運動ができないので筋力も低下することも要因のひとつとしてあげられます。

次に考えられるのが女性ホルモンのひとつ「リラキシン」の影響です。生理の前や妊娠3ヶ月を過ぎると分泌されるリラキシンには、関節やじん帯を緩める働きがあります。これは、赤ちゃんが骨盤の中を通りやすくなるようにするためのものです。骨盤がゆるんでいては、その上に並ぶ背骨や首、頭を支える筋肉や間接に負荷がかかることになり、腰痛になるとされています。

腰痛改善3つのポイント

妊娠は病気ではないとはいえ、日常生活ではなるべく腰への負担は減らすように心がけましょう。今までは平気だった動作や姿勢が、腰痛の引き金となることもあります。腰痛をやわらげる3つのポイントは次の通りです。

  1. 温める
  2. 運動
  3. 腹帯

続いて詳しくご説明しましょう。

冷えは万病のもと! 妊娠中はとくにご注意を

腰痛だけでなく、体の冷えはさまざまな体調不良を引き起こします。特に妊娠中は、おなか、腰は冷やさないよう注意しましょう。毛糸のパンツをはいたり、やわらかい素材の腹巻きを使ったり、使い捨てカイロもオススメです。また、ぬるめのお湯にゆっくりつかり、からだを芯から温めるのも効果的です。

おなかに負担にない、軽いエクササイズを日課に

妊娠中、激しい運動は厳禁ですが、適度な運動は筋肉の緊張がとれ、腰痛の改善が期待できます。ウォーキングや妊婦さん向けの腰痛体操などからはじめてみてはいかがでしょう。慣れてきたらマタニティスイミング、マタニティヨガ、マタニティビクスなどのプログラムに参加されるのもオススメです。このとき大切なのは、常に体調と相談をするという点です。調子が悪い時は無理をせず、自宅でゆったり過ごしましょう。

腹帯でゆるんだ骨盤を支える

おなかが大きくなるとほとんどの妊婦さんがおなかに巻く「腹帯」。膜ことで骨盤を締めることができ、腰痛が改善されます。昔からあるのはさらしで巻く方法ですが、ひとりではなかなか難しいもの。マジックテープで簡単に取り外しができ、しっかり固定してくれるタイプもあるので、自分に合ったものを選びましょう。また、腹帯はおなかの保護や、冷え防止にも一役買ってくれますよ。

クッションでもっと簡単に腰痛改善!

ご紹介した3つの方法を心がけていても、ソファでくつろいでいるとき、眠っているときなどにも襲ってくる腰痛。そんなときは「クッション」を使って痛みを和らげてみましょう。寝るときも痛くて大変…という場合は、腰痛を和らげる姿勢で横になると楽になりますよ。

腰に負担がかからず楽に眠れる姿勢として、横向きや足を高くして眠る方法があります。腰に負担がかかない姿勢は、「横向き」、「足を高くして眠る」というものが一般的です。そこで登場するのがクッションです。太ももの間に挟んで横向きに寝たり、あお向け寝の場合は、膝の下にクッション置いて足を高くしたりしてみましょう。個人差はありますが、痛みがだいぶ和らぐはずですよ。

それでも辛い方は、マタニティ専用のクッション を!

妊娠中は好きな体勢で眠ることができないため、それだけでストレスになってしまいます。中には妊娠時に上向きで寝ると、赤ちゃんの重みで血液循環が悪くなり、なかなか眠れないという方も。

クッションでは思うように改善されないという方は、マタニティ専用のクッションを試してはいかがでしょう。腰の下に敷くタイプのもので、前後についたクッションに挟まれて眠ります。ふたつのクッションが寝返りや姿勢の変化に対応。おなかの重みを分散し背中の負担を軽減してくれますよ。

天使とマタニティクッション(オーガニック2重ガーゼ)
竹元産興
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まとめ:がまんせず。上手に腰痛と付き合って来る出産に備えましょう

妊娠中の腰痛はとても辛いものですが、ほとんどの場合、産後1ヶ月までには自然に治ります。とはいえ、赤ちゃんが生まれるまでのがまん…と、お母さんが無理をしてはストレスとなり、おなかの中の赤ちゃんにも悪影響となりかねません。ご紹介した方法やクッションで腰痛を和らげながら、来る出産に備えてくださいね。

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