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ランニングする男

腰痛の痛みを改善するストレッチ運動と注意点

ランニングする男

つらい腰の痛み。一体原因はなんだろう。

長時間のデスクワークに、姿勢を変えられない椅子、疲労や精神的な消耗なども腰痛の原因と考えられています。

しかし、一番の原因は「運動不足」だと言われています。腰痛を感じる8割の人は運動不足に陥っており、筋力の低下や疲労などによって、腰痛を悪化させてしまうことがあるのです。

この記事では、腰痛を改善するための運動方法、効果的なストレッチ方法とその注意点にについてご紹介いたします。

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効果的なストレッチ

ストレッチする男

ストレッチは多くの症状に有効な運動方法です。ストレッチは体の筋肉を伸ばし、血行を促進させ、筋力を付け、痛みを減らすことができます。

足や顔のむくみ、肩や足の疲労回復にも効果があります。

もちろん腰痛にも効果がありますが、適切なストレッチを行わないと腰を捻挫させてしまったり、余計に疲労を蓄積させてしまったりします。

そのため、まずは以下のことに注意しましょう。

ストレッチの場所と服装

ストレッチをするために安定した平らな場所で、リラックスした服装、姿勢で行いましょう。布団やベットの上は危険です。

体をほぐしておこう

ストレッチ前に、少し体を動かして体をほぐしておくとよいでしょう。また、温浴などえ体を温めておくことも効果的です。

無理に行わない

ストレッチを行うときには、「自分の体の硬さ」にあわせて行いましょう。たくさんのストレッチ動画やストレッチイラストがありますが、そのとおりにできなくても構わないのです。

無理なストレッチは腰の関節や筋肉に大きな負担をかけてしまい、かえって痛みが悪化してしまうことがあります。

ゆっくりやろう

ストレッチは急いでやらずに、一つ一つの運動をゆっくりした動きで行いましょう。自分で「ゆっくりだなぁ」と思うよりももう少しゆっくり目に行うのがよいと思います。

呼吸と動作をあわせる

呼吸を整えて、ゆっくりと息を吐きながら行いましょう。一番体が伸びる上体で息を吐ききるように、細く長く呼吸をするのがpointです。筋肉が少しずつ伸びていくのを感じるとよいでしょう。

体の感覚を研ぎ澄ます

体が伸びていく感覚をしっかりと受け止めながらやると効果的です。最初に体が突っ張っているものの、段々と筋肉がゆるんでいくのを実感していくように行うとよいのです。

腰痛に効くストレッチ

ここでは腰痛に効果があるストレッチを紹介していきます。

ヨガの赤ちゃんのポーズ

体育座りのまま背中を床に。ヨガで「赤ちゃんのポーズ」と呼ばれているこのストレッチは尻をあげて、腰の筋肉を伸ばすことができます。お腹の脂肪燃焼や大腸の動きを活発化することおもできます。

大殿筋、梨状筋のストレッチ

片膝を立てて横になり、たてた膝にもう一方の脚のアキレス腱辺りをひっかけます。そうしたら、両手を組んで、建てた脚膝を自分の胸に近づけるように引いていきましょう。

筋肉が固まっていると、アキレス腱の辺りをひっかけた時に、すでにお尻が伸びているような感覚があると思います。じわじわと体が伸びているのを感じることができるでしょう。

少し左右にうごいたりして、伸びている場所をよくわかるようにしましょう。

大きく息を吸いながら、膝をひきつけます。息を吐き切ってから、ゆっくりと元の姿勢にもどしていくとよいでしょう。片足ずつ、5回程度行いましょう。

赤ちゃんハイハイストレッチ

腰の筋肉を伸ばすために効果的なのが「赤ちゃんのハイハイストレッチ」です。赤ちゃんがはいはいするようなポーズに、うつ伏せになってから、腕を伸ばしましょう。腰は床についていて、上半身が浮くようなポーズです。

それを十回程度行いましょう。呼吸を整えて行いましょう.

座って骨盤ストレッチ

座った上体で、骨盤を後ろに倒すように心がけるストレッチです。

ごく簡単に出来ますし、腰の凝りを解消することができます。この骨盤ストレッチをサポートする座椅子などがありますから、そうしたグッズを使うのもよいかもしれませんね。

オフィスでも家でも椅子に座ったまま簡単にできます。

ALINCO(アルインコ) エクササイズフロアマット EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 32

まとめ:ストレッチで腰痛改善

ストレッチをすることで腰痛を改善することができます。ストレッチは事前にしっかり準備をしてから行いましょう。

とくに腰痛に効果があると言われているのが「赤ちゃんハイハイ」のストレッチです。上体を反らすことで腰の筋肉を伸ばすことができます。

ストレッチは運動不足の解消にもなりますし、腰痛にとっていいことばかりです。

ストレッチを効果的に使って腰痛を改善しましょう。

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