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椅子

腰痛改善のためのイス選びのコツと正しいイスの座り方3つのポイント

椅子

長時間のデスクワークの後、腰に違和感を覚え、痛みが出てしまったという方も多いと思います。腰痛と言うと、激しいスポーツをした後や、重たいものを持つ仕事の方に多い病気と思われる方もあるかもしれませんが、デスクワークなどの仕事が中心の方にも、腰痛を患っておられる方が増えています。

長時間イスに座ると腰痛が引き起こされる恐れがあるいう事を知り、そのメカニズムを学ぶことによって、デスクワーク中心の方でも腰痛を引き起こさず、快適に仕事ができるようになります。

なぜなら、長時間イスに座って引き起こされる腰痛には原因があり、それを改善することによって長時間イスに座っていても腰痛になりにくくする事が出来るからです。

本記事では、腰痛とイスに座ることにどの様な関係があり、イスに長時間座ることによって引き起こされる腰痛の原因、メカニズムを学んでいきます。今腰痛がひどくデスクワークが辛い方には必見です。

毎日のデスクワークが快適に出来るようにじっくりと取り組んでいきましょう。

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腰痛とイスに座ることにはどのような関係があるのか

腰痛に悩む男

腰痛が引き起こされる原因は色々あります。腰椎そのものに変形がある、腰椎を通る神経が何等かの原因で圧迫され痛みがでる等原因がはっきりとしたものから、特に骨や神経に問題はないが、腰痛があるとう方も大勢いらっしゃいます。

腰痛の原因が特定できない方にみられる特徴として、筋肉がこわばっている、筋力が衰えて疲れがたまりやすくなっている、血流が悪い、ストレスが多い等みられます。

毎日のデスクワークは、長時間イスに座りっぱなしの事も多く、特にパソコンを使用するお仕事では下を向いて背中が丸まった、腰痛を引き起こしてしまうような悪い姿勢をとり続けてしまう事につながることが多いのです。

また、会社等では自分にあったイスを選ぶことが出来ない場合が多く、与えられているイスをより上手に利用して腰痛が引き起こされにくい姿勢をとることが大切です。

長時間イスに座ることによって起きてしまう腰痛のメカニズム

イスに座ったデスクワーク、一見楽な姿勢のようにも思えますが、実は背筋を伸ばしている時に比べて2倍の負荷がかかっています。当然腰への負担が大きいですので、筋肉も疲れやすく、疲れが溜まって取れにくい状態です。

さらに、姿勢が悪いと血流が悪くなり腰痛がひどくなります。よく座ると足を組む癖がある方が多いのですが、足を組むというのは悪くなった血流を無意識に良くしようとして起こる行為なのです。

筋肉の疲労と血流の悪さが重なると、腰痛として体に現れます。腰痛を改善するためには、いかに筋肉をほぐし、血流を良くするかが大切になってきます。

腰痛を引き起こしにくいイス選びのコツ

やはりまずはどんなイスに座ると腰痛が起きにくいかを知る必要があります。
腰痛が起きやすいイスの特徴は次のようなものがあります。

  1. 高すぎるイス、低すぎるイス
  2. 柔らかすぎるイス

高すぎるイス、低すぎるイス

正しい姿勢を保つのにまず大切なのはイスの高さです。高すぎるイスは足がぶらぶらしてバランスが取りにくく、腰付近でバランスを取るようになり、腰に負担が大きいです。低すぎるイスは、足の位置が身体に近づくため、正しい姿勢を取るために腰に負担が生じます。

イスに腰掛けた時に、5cmから8cmくらい膝の間が開き、足首が90度にまがった状態で床につくものを選んだり、高さの調節をしましょう。

柔らかすぎるイス

イスの硬さも姿勢に影響を及ぼします。柔らかすぎるイスは、体が沈みやすくなり猫背の姿勢になりがちです。柔らかいイスで姿勢を正そうとすると、腰に負担がかかり筋肉の疲労が増します。柔らかいソファなどに座っていて体が痛くなる事があるのはこのためです。

イスを選ぶ際は硬さも適度なものを選び、硬すぎて坐骨が痛い場合は、クッションなどで調節してください。

腰痛改善のための正しいイスの座り方3つのポイント

腰痛がつらい時のデスクワークは本当に大変ですね。そんな方々のために、正しいイスの座り方についてご紹介していきます。

①イスに座る際は浅く腰掛けない

イスに座るとき大事なことは、座面のどの部分に座るかです。イスに浅く腰掛けてしまい、テーブルなどが離れていると無意識に前かがみになってしまいます。逆にテーブルが近いとふんぞり返ってキーボードを打ったり、無意識のうちに背中が丸まり猫背になってしまう事もあります。

イスに座るときは、座面の奥までしっかりと腰かけます。座って使用するものは出来るだけ自分の近くに置き、背筋を伸ばすようにします。

②イスに座った時の骨盤の位置に気を付ける

腰痛を防ぐためには正しい座り方が大切です。座る位置の決め方は座った時の骨盤の位置に気を付ければわかりやすいです。イスの座る位置として良い場所は、骨盤と背骨が直角になる場所です。

イスの背もたれの部分が、尾てい骨のやや上部が当たる位置に腰を下ろすと自然に直角になり、骨盤を安定させることが出来ます。

③イスに座った時、かかとを完全に床つけ、リラックスして座る

イス選びのコツでも紹介しましたが、イスに座った際にかかとが完全に床につくことは大切です。背もたれと、足でしっかりと体を支えることが出来るからです。

しっかり正しい姿勢を身につけたら、筋肉の緊張も軽減されますので腰痛が改善されます。しかし、ここで忘れてはならないのは、座る姿勢そのものが腰に負担があるという事です。たまには、イスから立ち上がり背伸びしたり、首を回すなど体をほぐす努力をしましょう。

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まとめ:正しいイスの座り方を実践すれば腰痛が改善される

ここまで、イスに座って長時間仕事をするときに役に立つポイントを学んできました。もう一度、正しいイスの座り方3つのポイントを確認しておきましょう。

  1. イスに座る際は浅く腰掛けない
  2. イスに座った時の骨盤の位置に気を付ける
  3. イスに座った時、かかとを完全に床つけ、リラックスして座る

イスに長時間座って起きる腰痛は、仕事に支障をきたします。集中できなかったり、仕事がはかどらないことでストレスが溜まることも。

そんな悪循環にならないために、まずは、今日学んだ3つのステップを覚えていただき実践してみてください。毎日のデスクワークがきっと快適に出来るようになっていきます。

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