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医者、男
医者、男

ゴムバンドを使った正しい腰痛予防

医師

腰痛の症状にもさまざまな原因があります。同じく原因となる要素もさまざまなものがあります。内蔵の疾患からくるもの、関節からくるもの、筋肉からくるもの、いずれにしてもそれぞれ正しい対処法を知っておきたいところです。

今回はゴムバンドで治せる腰痛のチェックの仕方と、正しいゴムバンドの使い方について紹介していきましょう。

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骨盤の歪みからくる腰痛にゴムバンドは効果的

うつぶせ猫

ゴムバンドは関節や筋肉の付き方の歪みからくる腰痛に対してとても効果的です。現代人は運動不足になりがちなため、ちょっとした姿勢の悪さや日常生活の癖から骨盤付近の筋肉が弱くなりやすく、それが原因で腰痛になってしまいます。

ゴムバンドは弱ったり歪んだりした筋肉のサポートをする働きがあります。コルセットと違い腰を固定するのではなく体の一部として正しく使うことによって、腰痛の原因である骨盤周りの歪みを改善できるところが特徴といえます。

骨盤周りの歪みをチェックしよう

まずは日常生活の中で見えてくる注意信号を見逃さないためのチェック項目を見ていきましょう。

  • 長く履いている靴の形が左右で違う(かかとの減り方など)
  • 仰向けに寝るとつらい
  • ちょっとした段差につまずきやすい
  • 目を閉じて片足立ちが長くできない
  • 肘掛にもたれる癖がある
  • 足を組んで座ることが多い
  • 長時間しゃがんだり中腰ができない
  • イスから立ち上がるのが大変
  • 立っているとき片足に重心が偏っている

上記のチェック項目が複数思い当たるようならば、おそらく骨盤周りの歪みが原因で腰痛になる注意信号と考えてよいでしょう。

ゴムバンドで得られる4つの効果とは?

腰痛の原因に対して、ゴムバンドで得られる効果は大きく分けて次の4つが挙げられます。

骨盤周りの関節を正常な位置に矯正できる
歪んだ骨盤の関節や筋肉を矯正して、正常な位置に戻してあげることで腰痛の原因を解消できます。

日常動作で血行を促すことができる
歪みがあると当然血行が悪くなり、更なる腰痛の原因へと悪循環してしまいます。血行を促進することで神経を活発化させ、治癒能力を高めることにも繋がります。

筋肉の動きを補助することで腰への負担が軽減される
ゴムバンドは筋肉と同じように伸縮性があります。歪みがあると日常動作でも無理がかかってしまいますが、その動きを補助することで負担を軽くすることができます。

ゴムの伸縮が指圧効果につながる
ゴムの指圧効果で筋肉の緊張をほぐし、柔軟性のある腰回りへと改善することができます。

これらの効果は薬に頼る必要がなく副作用もないため、自然治癒能力を高めることにもつながります。つまり、ゴムバンドを上手に利用すれば自ずと腰痛になりにくくなるということです。

ゴムバンドの正しい使い方をマスターしよう!

ここまで腰痛の注意信号をチェックする知識とゴムバンドによって得られる効果について説明してきました。それではいよいよどのようにゴムバンドを使えばいいのかを説明していきましょう。

ゴムバンドの種類を知っておく
ゴムバンドにも大きく2種類があります。日常生活の動きで骨盤周りの歪みを悪化させないためのワンタッチゴムバンドと主に腰回りの矯正や腰痛解消に重点を置いたフリーゴムバンドとがあります。

ゴムバンドの付け方を知っておく
ウエストを触って腰骨の位置を確認し、腰骨から3㎝下にゴムバンドの上部が来るように巻き始めます。お尻側は前より少し下げる感じに巻くと動いたときにズレにくいでしょう。少し引っ張りながらお尻がしまった感じになるように巻いていきます。
フリーゴムバンドの場合は少しずつ下にずらしながら2・3周バンドすべてを巻いていきます。

運動する時こそゴムバンドをつける
普段ゴムバンドをつけているからと言って運動の時にゴムバンドを外さないようにしましょう。むしろ、運動するときこそゴムバンドの本領を発揮します。運動をする前には必ず腰回りのストレッチをしましょう。

ストレッチの仕方は、足を肩幅に開いて腰に手を当て、数回ゆっくりと円を描くように回します。左右30回程度を3セット、朝昼晩するのが理想ですが無理のない範囲でするように心がけましょう。

ゴムバンドは直接肌には巻かない
肌に直接ゴムバンドを巻いてしまうと皮膚を傷めてしまうことがあります。ゴムバンドを巻くときは例外なく必ず衣服の上から巻くようにしましょう。また、夏の暑い時期はムレやすいので、こまめに外したりしてかぶれないように心がけましょう。

就寝時はゴムバンドを必ず外す
就寝時に痛みを感じるようにまでなってしまっている場合はすでにゴムバンド療法では解消しきれない状態になっています。ゴムバンドは腰痛を予防するのが主な役割です。就寝時は筋肉の緊張をほぐし休ませる大切な時間でもありますから、必ずゴムバンドを外すようにしましょう。

まとめ:ゴムバンドを正しく使って腰痛予防する4つのポイント

  • チェック項目からゴムバンドが適しているかどうかを見極める
  • ゴムバンドは腰骨より下の正しい位置に巻く
  • 運動する時こそゴムバンドを使う
  • 就寝時は必ず外して休む

以上がゴムバンドを使用して腰痛を予防・解消する主なポイントになります。腰痛の悩みから解放されるためにも、正しい使い方でゴムバンドを利用しましょう。

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