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ヘルニアによる腰痛とさようなら!! 誰でもできるトレーニング&ストレッチ

ばいばい

「ヘルニア」と皆さんが一般的に呼んでいる疾患は、腰椎椎間板ヘルニアのことです。しかし、よく耳にはしても「ヘルニア」の正体はご存じでしょうか?「ヘルニア」というのは、体内の臓器や組織などが、本来あるべき位置から飛び出した状態のことを言います。

「腰椎椎間板ヘルニア」は腰椎、つまり腰の背骨と背骨の間にある椎間板の一部が正常な場所から突出した状態のことです。椎間板は中央にゼラチン状の髄核と豊富なコラーゲンを含む線維輪から出来ています。この髄核や線維輪の一部が飛び出し、神経根を圧迫して起こるのが、腰痛や下肢の痛み、しびれです。

本記事では、このヘルニアによる腰痛や下肢の痛みを和らげるトレーニングやストレッチの方法をご紹介していきます。筋力をつけ、ストレッチで体を伸ばしていくことが、改善への近道です。

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ヘルニア改善のための筋力トレーニング

筋トレ

ヘルニア改善のための筋力トレーニングは、ヘルニアによる腰痛や坐骨神経痛などを考慮するため、動きの大きなトレーニングはしません。中心となる運動は、静止しながら行う腹筋や背筋などの体幹部のトレーニングです。筋力をつけて腰痛から守りましょう。

腹筋と背筋の強化をしましょう

静止して体幹部のトレーニングを行いましょう
この筋トレは体幹部を固めたまま行えるので、ヘルニアへの影響も少なく、腹筋と背筋がバランスよく強化できるトレーニングです。最初は無理をせずに、行いましょう。
症状が落ち着いて痛みが和らいで来たら、動きのあるトレーニングに変えていきましょう。

脚を上げて腹筋

腹式呼吸が大切です
仰向けに寝て足をまっすぐ延ばします。膝を曲げないように注意しながら10センチほど床から浮かせて腹筋に力を入れてキープします。足を上げるときに鼻から息を吸って、足をキープしているときに、ゆっくりと口から息を吐きましょう。慣れてきたら、キープする秒数を増やしていきましょう。

背筋をつけましょう

反動をつけないようにゆっくりと行いましょう
うつぶせの状態でクッションや柔らかいボールを、おへそのあたりに当てます。それをつぶすような感じで背筋をしめるように力を入れます。この時に背中を無理に反り上げないに注意しましょう。

ヘルニア改善のためのストレッチ

ヘルニアによる腰痛を和らげるストレッチは、動きの大きなストレッチや反動のあるストレッチは行いません。呼吸を意識して、ゆっくりと気持ち良くストレッチをしていきましょう。臀部、腰部、股関節を中心にストレッチを行います。

臀部のストレッチ

あぐらをかくように床に座ります。片足を両手で抱え込んで、臀部をストレッチします。このときに、できるだけ前かがみにならないように背筋を伸ばしてストレッチを行うのがポイントです。

腰回りのストレッチ

あおむけになり両手を広げます。右足の膝を曲げて左足をクロスするように倒します。そして左手で膝が床に着くようにストレッチします。この時に方や腰が床から離れないように注意することがポイントです。

股関節のストレッチ

床に座って足の裏を合わせます。膝を床に近づけるように股関節をストレッチしていきましょう。手伝ってくれる人がいれば、膝を押してもらうと良いですね。この時に無理をしないように、深呼吸をしながらゆっくりとストレッチするのがポイントです。

まとめ:ヘルニアによる腰痛改善は、無理をしないことがポイントです

本記事では、腰痛による痛みを和らげたり予防するためのトレーニングとストレッチをご紹介してきました。ゆっくりと無理のない動きで、腹式呼吸をしながら行うのがポイントです。もう一度、おさらいをしておきますね。

  • 腹筋と背筋の強化をしましょう
  • 脚を上げて腹筋
  • 背筋をつけましょう
  • 臀部のストレッチ
  • 腰回りのストレッチ
  • 股関節のストレッチ

ストレッチは意識して行うことがポイントです。腰痛を改善するためには、どんな筋肉を伸ばしたら良いか知っておくことが大切です。ヘルニアによる腰痛に対するトレーニングやストレッチの効果は、筋肉の柔軟性を向上させるだけではありません。ストレッチによる心身のリラックスも得られるのです。ゆっくりと気持ち良く体を伸ばしてください。

そして決して無理をしないことが大切です。腰痛を考慮しての動きの小さなトレーニングやストレッチのメニューですが、少しでも痛みが出たら、すぐに中止してください。無理のない範囲で続けていくことを目標にしましょう。続けていくうちに筋肉が腰をガードして腰痛から解放してくれます。痛い時や忙しい時は腹式呼吸だけでも良いので、毎日続けてみてください。継続は力です

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