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腹筋の筋トレマシン
腹筋の筋トレマシン

賛否両論!腰痛予防のためには腹筋は効果があるのか

腹筋の筋トレ

腰痛解消のためには従来は腹筋をすることが効果的と言われていました。

しかし最近では腹筋は、腰痛予防・解消のためにはあまり効果的ではないという考え方もあります。様々な考え方の中でご自身の体に最も適合する腰痛解消法を模索されることが重要です。

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腰痛には腹筋が良い!?

筋トレ

腰痛の予防・解消のためには、一般的には腹筋をすることが効果的であると言われます。腰は上半身を支えるものであり、その腰の力を維持するためには腹筋を鍛えることが重要と言われます。例えば、腰痛の予防・解消のために効果があるとされる腹筋運動としてシットアップと呼ばれる腹筋運動が進められることがあります。

これは一般的にイメージされる腹筋運動の一種であり、手を胸の前で組んで腹筋の力で上半身を起き上がらせるという動作をする腹筋運動です。腹筋運動が腰痛解消のために効果的という考え方によれば、このような腹筋運動を継続することで腰痛の予防・解消につながるという理解から腹筋をすることを勧められます。腰痛の予防のために腹筋を勧める方はどちらかといえば整形外科の先生などが多いようです。

腰痛の予防に腹筋は実は逆効果!?

しかし、一方で腹筋をすることは腰痛を予防したり解消するためには役立つものではなく、かえって悪影響を及ぼすと考える考え方もあります。具体的には以下のように考えて、腰痛にとって腹筋をすることは効果がないと考えます。

腹筋運動をする際には、仰向けになって手を胸やお腹、あるいは頭において上半身を持ち上げるという運動を行います。この腹筋運動を行った場合、上半身を持ち上げる際に使う筋肉は実は腹筋ではなく大腰筋と大腿直筋という足の筋肉であると分析します。腹筋運動をしてながら、実は利用しているのは腹筋よりも足の筋肉であるという分析です。

そして、大腰筋や大腿直筋を利用した場合、その後にストレッチをしないとこれらの筋肉が硬くなります。この筋肉の固まり・こわばりがかえって腰痛を助長してしまうという考え方です。このようにして腹筋運動をすることでかえって腰痛を助長、促進してしまうという理解をする考え方もあります。これは主として整形外科医よりも、整体師やカイロプラクティックの方などが主張されている考え方です。

このようにして腰痛予防には腹筋が効果的ではないという考え方もあります。

腹筋運動に代わる腰痛予防の方法

では、腰痛防止・解消のために腹筋が効果的ではないという考え方の方は、どのようにして腰痛を予防・解消することが効果的と考えているのでしょうか。

それは、腹筋をするよりも、体の歪みやバランスを整えることの方が腰痛の予防・解消にはつながるという考え方をとっています。具体的には、軽い運動やウォーキング、ジョギングをすることなどが腰痛の予防や解消には効果的と考えます。

さらに具体的には、腹筋ではなく以下のような方法を腰痛予防・解消のために提唱します。
(腰痛予防・解消の方法)

  • デスクワークの際に可能な限り前かがみにならないこと。また、1時間起きごとに立ち上がったり背伸びをすること
  • お風呂でよく腰を温めること
  • ベットでうつ伏せになり、両手・両足を伸ばしてその両手両足をばたつかれるような動作をすること

これらの方法が腹筋よりも腰痛の予防・解消のためには効果的であるという理解を示します。

セカンドオピニオンの重要性

このように腰痛の予防・解消のために腹筋をすることが効果的かという点については現在、大きな争いがあると言っても過言ではありません。もともと腰痛の8割程度は原因がはっきりとは判明しないものであるので、このように腰痛の解消方法について従来言われていた腹筋以外の方法の方が効果的であるという考え方が出てきてもおかしくはないとも言えます。つまり、腹筋だけでは腰痛解消の実績を出すことができていなかったとも言えます。

このような背景から、私たちが腰痛解消のために専門家へ相談した場合、腹筋を勧められたりそれ以外の方法(整体の方法)を勧められるなどは専門家によって異なることとなります。そのため、腰痛解消の方法として腹筋かそれ以外の方法のいずれが効果的かは、結局はご自身の「カラダに聞く」しかなく、指導された方法で効果が現れない場合には他の専門家からセカンドオピニオンを受けることなどが重要となると言えるでしょう。

腰痛解消のための専門家は1人だけというわけではないのです。

XYSTUS(ジスタス) スリムトレーナーTR H-7218
TOEI LIGHT(トーエイライト)
売り上げランキング: 1

まとめ:腰痛解消はご自身に合った方法を

以上、本文で述べました腰痛と腹筋運動の関係についてのポイントをまとめますと以下のようになります。

  • 腰痛解消のためには、従来は腹筋をして腰を支える筋肉を強くすることが効果的と言われていました
  • しかし、最近では、腹筋が必ずしも腰痛の防止・解消にとって有益ではないという考え方もあります。このような考え方は腹筋ではなく、軽い運動などを通して腰痛を予防・解消することを推奨します
  • 腹筋なども含め、どのような方法が腰痛の予防、解消に効果的かは最終的にはご自身の体に効果が出るものかどうかを考えることが重要と言えます。そのため、腰痛解消のためには、場合によってはセカンドオピニオンを求めることも役立ちます

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