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ジョギングをして腰痛解消を目指す!ジョギングの効果と注意点

ジョギングする男

腰痛解消のためのひとつの生活習慣として、ジョギングをされることがおすすめできます。ジョギングは、腰の筋肉のこわばりを解きほぐして、血流を良くし、腰痛の予防・解消に効果があります。ただ、腰痛のタイプによっては、ジョギングが向いていない場合があります。また、ジョギングは走り方や姿勢などではかえって腰痛を悪化させてしまうこともありえますので注意が必要です。

本稿では、腰痛の予防・解消の方法としてジョギングの効能や注意点についてまとめています。

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腰痛解消の方法としてジョギングのすすめ

朝日

腰痛を解消するためには、整骨院やカイロプラクティックなどで施術を受けるという方法以外に、日常、ご自身ですることができる腰痛解消・予防方法を取られることも重要です。腰痛は、一過性のものを除いては、いわゆる慢性の腰痛として「長い付き合い」となることが多いため、ご自身で腰痛対策を立てられることが、長く、上手に腰痛と付き合っていくためのコツということができます。

腰痛を予防・解消するための方法の一つとしてジョギングをするということがおすすめできます。そもそも慢性の腰痛は腰の筋肉がこわばり、血流が悪くなってしまうことなどが原因で生じます。(その他、いわゆる「体のゆがみ」が腰痛の原因となることもあります)

そのため、筋肉をほぐし、血流を良いものとすることが腰痛解消のためには効果的であり、ジョギングは体を動かすことで筋肉をほぐし、血流をよくするため腰痛解消の方法としておすすめすることができます。

腰痛解消のためにジョギングはあまり強度の強いものである必要はありません。十分に準備体操をしてから、体が温まってから、さらに20分から30分程度を行うことがおすすめです。ジョギングをすることでダイエットの効果も期待することができます。ダイエットによって、腰にかかる負担が減少しますので、さらに、腰痛を予防・解消する効果が期待できます。

このようにして腰痛対策としてジョギングは非常に有効な方法ということができます。
なお、ジョギングがきつい場合には、早めのウォーキングなどでも腰痛の予防・解消効果は十分に期待することができます。

ジョギングをしない方が良い腰痛

一般的には腰痛の対策・解消のためには、ジョギングが効果的です。しかし、以下のような腰痛の場合にはジョギングをすることでかえって腰痛がひどくなってしまうことがあり得るので注意が必要となります。

まず、急性の腰痛の場合には、ジョギングをすることは全くおすすめすることができません。例えば、重いものを持ったために生じた腰痛の場合には、ジョギングなどをすることはかえって腰痛を悪化させてしまいます。

急性の腰痛の場合には、患部が炎症していますので、冷やしつつ患部を下にして休むことが腰痛解消には効果的です。急性の腰痛は3日から1週間程度で痛みはおさまりますが、その後にジョギングをされるというようなことは腰痛を再度引き起こしてしまいかねません。急性の腰痛の場合には、ジョギングによる解消は避けてください。

また、ジョギングでかえって腰痛が生じる方もおられますので、そのような方も腰痛は控えられるべきということができます。ジョギングをされることでかえって腰痛が生じてしまわれる場合には、走りすぎであったり、ジョギングの姿勢が腰に良くない体勢であるため(腰をそらして走られる方など)にジョギングによってかえって腰痛を生じてしまうことがあります。

このような場合にも、ジョギングが腰痛解消には向いていないということができるため、ジョギング以外の方法で腰痛解消を目指されるほうが良いでしょう(ただ、ジョギングの姿勢を正される方法を検討されるなどにより、ジョギングで腰痛解消の効果を発揮することを期待するという方向性も考えられます。ジョギングがお好きな方の場合には、走り方を見直されることもよいでしょう)

ジョギング以外でおすすめできる腰痛解消スポーツ

このようにジョギングは腰痛解消の効果が期待できるものの、走り方などから、人によってはジョギングが向かない方もおられます。そこで、ジョギング以外に腰痛解消が強く期待できるスポーツとして、水泳を挙げることができます。

水泳は水で腰の負担を減らしつつ、腰の筋肉をほぐすので高い腰痛解消効果が期待できます。ジョギングとともに水泳も腰痛解消の方法として検討されることもおすすめです。

まとめ:ジョギングによる腰痛解消のポイントのまとめ

以上、本文で述べましたジョギングと腰痛解消のポイントをまとめますと以下のようになります。

  • ジョギングには筋肉のこわばりを解消して血流をよくする効果が期待できるので、慢性の腰痛解消のために、ジョギングはおすすめすることができます
  • ジョギングは急性の腰痛に対してはかえって痛みを強めてしまう結果となります。急性の腰痛を感じられる場合には、決してジョギングなどはされずにゆっくりと休まれることが何より大切です
  • ジョギングは走る量や走り方によってはかえって腰痛を悪化させてしまう場合もあります。そのため、ジョギングが向いていない場合には他のスポーツとして水泳などがおすすめできます

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