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背中の男
背中の男

腰痛予防に効果的な背筋の鍛え方

男の背中

腰痛を治すためには背筋力が必要だと言われています。それはなぜでしょうか?腰痛の原因のひとつに挙げられるのが、腰椎の湾曲です。腰椎というのは背骨の下にある部分で背骨がS字にカーブしている所の部分です。

この腰椎を支えている筋肉のひとつが背筋なのです。ですから背筋が弱くなれば当然、腰椎を支えることができなくなってしまいます。そのために、腰痛になってしまうのです。

この記事では腰痛防止のためにどのように背筋を鍛えることができるのかという点についてご紹介してみたいと思います。是非参考にしてみてください。

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腰痛改善に役立つ背筋トレーニング

背筋トレーニング

腹筋トレーニングは意識される方が多いと思いますが、背筋をしっかり意識してトレーニングしている方は少ないように見受けられます。しかし先程も述べたように、腹筋と同じく背筋もしっかり鍛えられていなければ、腰痛の原因となってしまうのです。無理のない範囲内でしっかり背筋を鍛えましょう。
では背筋のトレーニング方法を幾つかご紹介してみたいと思います。

腰痛防止に効果的な背筋トレーニングその1:上半身をそらす運動

この運動方法は、背筋トレーニングと聞いて一番初めに思い浮かべるトレーニング方法ではないでしょうか?うつぶせになり、上半身をそらす背筋トレーニングです。
この方法はやり過ぎると逆に腰を痛めることがあるので注意する必要があります。

腰痛防止に効果的な背筋トレーニングその2:メディシンボールを使う

メディシンボールとは、重りが中に入ったボールのことです。このボールを両手で持って前かがみの姿勢を取り、体を起こしながら前に投げたり、後ろへ投げたり、体を右や左へひねる動きを行なうと、背筋が鍛えられます。ボールの重さは1から5キロくらいが良いでしょう。
この運動もあまりに激しく行なうと、逆に腰痛を起こしてしまう危険がありますので注意が必要です。

腰痛防止に効果的な背筋トレーニングその3:ひざをついて行なう背筋運動

こちらは割と簡単にできる床で行なう背筋運動です。まずは両ひざを付き、ハイハイのような姿勢になります。そのあと、右手と左足をゆっくり伸ばします。水平になったところで数秒止め、またゆっくり戻します。これを数回繰り返しましょう。

腰痛防止に効果的な背筋トレーニングその4:背筋、太もも、尻をバランスよく鍛える運動

この運動はかなりハードな運動です。おそらく初めて行う人は、数回が限界でしょう。
まず、うつぶせになり、両腕を左右に広げ、両足も少し大きく広げます。そして、そのまま体全体をそらせるようにして動かします。慣れてきたらなるべく早く動かしましょう。50回くらいできるようになれば、背筋やその他の筋肉がかなりついたことになるでしょう。

腰痛防止に効果的な背筋トレーニングその5:ゴムバンドを使った背筋トレーニング

壁に取り付けたゴムバンドを引っ張ることで、背筋を鍛えることができます。

まずバンドを壁に固定します。そのあとバンドを持ったまま少し抵抗があるくらいまで後ろに下がります。そしてわきを締め、両手が胸の前に来るようにします。その状態から後ろにひじをつきだすような形でゆっくりとバンドを引きます。ひじを引ききったらゆっくりバンドを戻します。これを10回1セットで3セット行なうと背筋や上腕二頭筋の引き締めに効果的だと言われています。

腰痛防止に効果的な背筋トレーニングその6:懸垂

このトレーニングもかなりハードなものです。方法は簡単です。鉄棒やスポーツジムに置いてある専用のマシンで懸垂するだけです。懸垂するときは、鉄棒を前からつかむようにしましょう。肩幅より少し広めに腕を開いて行ないます。背筋を感じながらゆっくり体を引き上げてあごの位置まで来たらゆっくりおろします。

この運動を定期的に行なうなら、背筋を確実に鍛えることができ、腰痛予防にも効果的でしょう。

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まとめ:効果的に背筋を鍛えて腰痛を予防しましょう

この記事では、腰痛を予防するために背筋をある程度鍛える必要があること、また背筋の色々な鍛え方についてご紹介いたしました。いかがでしたでしょうか?

背筋は色々な方法で鍛えることができます。毎日少しずつ背筋を鍛えて腰痛を予防しましょう。また、無理のない程度に背筋を鍛えるようにし、背筋トレーニングが理由で腰痛になってしまうことの無いようにしましょう。

この記事が皆さんの背筋トレーニングと腰痛予防に役立つことを願っています。

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