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育児中のママのツライ腰痛を解消するカンタンな方法

子供

 

妊娠中に腰痛に悩まされる方は多いでしょう。出産したら治ればいいのですが、そういうわけにはいかないようです。ママのカラダは赤ちゃんの抱っこや片寄った授乳姿勢などで腰痛が出やすい状態でもあります。妊娠中から続く悪い姿勢や運動不足などで、腰椎の間にある椎間板が圧迫され、腰に痛みが出ることが多くあります。

さらに子どもは成長していくにつれ重くなり、そのうち抱っこひもが使えなくなります。おまけに夜泣きや不規則な睡眠から、疲労が蓄積され、家事や育児の何気ない動きの積み重ねが身体への大きな負担になってしまいます。腰痛を早めに解消しておかないと、ぎっくり腰になりかねません。

こちらでは、育児中に腰痛になる原因と、ママにも簡単にできる腰痛解消法をご紹介していきます。

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育児中に腰痛になる主な原因

海と子供

出産後に腰痛が多く発生する主な原因は、2つあります。骨盤の関節が、出産で緩くなることが原因の腰痛です。もう1つは、赤ちゃんを抱く機会が多いことで腰に負荷がかかり起こる腰痛です。育児中のママに要注意な姿勢を知っておきましょう。

危険な中腰

育児は、子供の目線や体型に合わせて行うことが大半なので、中腰などの低い姿勢を取ることが多くなります。この中腰の姿勢は、頭や上半身の重さを腰の筋肉が支える状態になるので、ぎっくり腰の代表的な姿勢にもなります。

中腰の姿勢は、上半身を曲げずに膝を曲げることで腰の負担を減らします。上半身は床と垂直の姿勢を保ち、膝だけを曲げ伸ばしすることで体の高さを調整します。

子供の抱っこが腰痛を招く

また、腕から腰につながる腰痛を起こしやすい筋肉(ぎっくりの代表的な筋肉)があるのですが、不用意に手だけの力で子供を抱っこすると、グキッと腰を痛めてしまう事があります。

子供を抱っこする場合も中腰と同じですが、さらに言うと、抱っこする子供を体に密着させた状態で、そこから抱っこするようにします。抱っこする子供が自分の体から離れた位置にいればいるほど、腕を使った抱っこの仕方になってしまうので、腰痛を引き起こしやすくなります。

育児中でもできる!カンタン腰痛予防法

腰痛防止体操をする

妊娠する前から腰痛持ちの人は、妊娠と出産をきっかけにして腰痛が悪化してしまわないように、育児中でも腰痛防止の体操を心がけるようにしたいものです。 「育児で忙しいのに、体操なんてしている気力も時間もない」 という人も多いと思います。しかし、エクササイズと意識することなく生活の中に自然に取り入れることができる体操をご紹介します。

猫のポーズ
四つん這いになり、息を吸いながら背中を上にあげていき、視線はおへその方へ向けます。息を吐きながらもとの状態にゆっくり戻します。これを3回行います。まるで猫が背中を丸めたり伸ばしたりするように見えますよね。

腰ねじり体操
仰向けになって両膝を立て、ゆっくり左右に膝を倒すのを3回繰り返します。赤ちゃんを抱っこしてお腹の上に乗せてやっても、赤ちゃんも大喜びするでしょうから良いでしょう。

腰痛ベルトを巻く

骨盤が緩むことでゆがみが生じ、それが腰痛の原因になっている場合には、腰痛ベルトが有効です。妊娠中から愛用されている方も多いでしょう。代表的なものではトコちゃんベルトがあります。ただし、装着方法が正しくなくては意味がないので、きちんと説明を読んで正しく装着しましょう。

授乳時の姿勢に気を付ける

授乳時に背中を丸めると、腰に大きな負担がかかります。新生児は2時間おきなんてこともあり、ママも寝不足でそのままうとうと、なんてこともあるでしょう。首を曲げないで、背筋を伸ばした姿勢を心がけましょう。授乳クッションを使うこともおススメです。傾斜を持たせて赤ちゃんを床に対して水平に抱くことができ 、お母さんが猫背になりにくく、背中や肩・腕への負担を和らげます。

寝方を工夫しよう!

ふかふかの柔らかい布団って、気持ち良くてぐっすり眠れそうですよね。ところが、実は腰痛のためにはあまり体が沈みこまない硬めのマットレスがおすすめなんです。しかし布団を買い替えるのも実際なかなか難しいところです。

そこで寝方を工夫すると、腰痛の痛みがずいぶん軽減されます。横向きの姿勢で、膝にクッションを挟んで寝ると、腰への負担が軽減します。抱き枕を利用するとより効果的でしょう。横向きで痛む方もいるかもしれません。自分なりの楽な姿勢を探してみましょう。

KONAMI 腰椎保護ベルト パワフルギア ワイドタイプL
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まとめ:育児ママの腰痛を解消する方法

妊娠中から引き続いて腰痛を訴えるママは多いです。体を休ませる暇もなく、どんどん悪化させてぎっくり腰なんてことになると、本当に大変ですね。そこで、育児中のママにも簡単にできる腰痛解消対策をまとめてみました。

普段の姿勢で気を付けること

  • 中腰を避けるために膝を曲げて体の高さを調節する
  • 子供と密着した状態で抱っこをする

カンタン腰痛予防法

  • 腰痛防止体操をする
  • 腰痛ベルトを巻く
  • 寝方を工夫する

腰が痛いと日常生活、育児まで辛くなってしまいます。気分転換も取り入れながら、こちらを参考に腰痛を解消して乗り切ってくださいね。

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