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肩こりのおじさん
肩こりのおじさん

腰痛と肩こりの悩みを同時に解消するための5つのポイント

肩こりおじさん

腰痛に肩こりといえば、現代日本人の慢性疾患の一つかもしれません。腰痛も肩こりも、どちらもそれぞれに原因があります。しかし、腰痛と肩こりが同時にあり、どちらもなかなか改善しないのであれば、共通する何らかの原因があるということです。

もしくは、どちらかが悪化させる要因になっているのかもしれません。腰痛と肩こりに関係する原因を探りながら、どちらも同時に解消するためのポイントをご紹介しましょう。

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腰痛と肩こりに共通する原因とは

肩車

腰痛と肩こりといえば、年齢を重ねるにつれて誰もが一度は感じる症状ではないでしょうか。腰痛も肩こりも、改善が長引くのは血流の悪さや筋肉の過緊張から起こることが多いようです。腰痛が原因で肩こりが起こる場合もあります。姿勢の悪い状態を続けると、筋肉のバランスが崩れ、左右前後にわたりゆがみがでてきます。

背骨が歪んでしまうと、背骨の横に流れる太い血管や神経の流れが圧迫されてしまいます。そのため、血流が悪くなり身体に必要な酸素や栄養分が届かなくなったり、神経の圧迫による痛みとして腰痛を感じることになります。傾いた状態での過緊張が続くと肩こりが悪化します。こうして腰痛、肩こりのどちらにも共通する原因になってしまいます。

腰痛と肩こりをおこす内臓疾患にも注意

腰痛を起こす疾患は多くあり、椎間板ヘルニアやすべり症などの背骨の問題から、結石などを含め腎臓や膵臓の疾患によって背中痛となって出る腰痛まで様々です。肩こりも心臓疾患や胆のうからの影響などで起こる場合もあり注意が必要です。

いくつかの病気が重なって腰痛と肩こりが同時に強く出る場合もあります。その場合は、自宅での解消は難しく、自己流の治療で悪化する可能性もあります。つらい腰痛と肩こりが続く場合は、一度病院での受診を行い、原因を確認しましょう。

腰痛と肩こり解消のために自分でできる5つのポイント

腰痛と肩こりには共通する要因があります。姿勢の悪さなどから血管が圧迫され血流が悪い状態にあり、背骨のゆがみから筋肉は過緊張を起こしています。これらの原因にアプローチしながら、腰痛と肩こり解消に取り組んでみましょう。

腰痛肩こりの解消ポイントその1:何といっても血流改善

腰痛も肩こりも、一時的なものであればそれほど悩むこともありません。辛い痛みを解消したいと悩むのは、悪化したり、長期化した時です。腰痛と肩こりを悪化させ長引かせる大きな原因は「血流の悪さ」です。血液というのは全身に酸素と栄養分を運び、細胞の代謝を支えています。常に、新しい細胞に生まれ変わることで、痛みを起こさない状態に修復しようとしています。

しかし、血流が悪くなり、患部に血液が届かないと、修復することができません。腰痛も肩こりも血流改善こそが、早期解消のカギとなります。血流を改善させるためには、まず身体を冷やさないことが大切なポイントです。同時に、身体を温めることで、血流を改善させましょう。

一年を問わず冷たい食べ物や飲み物は避け、ショウガなどの身体を温める食材を利用しましょう。

腰痛肩こりの解消ポイントその2:筋肉を緩める

腰痛がある場所も肩こりがある場所も、大抵パンパンに張りがあるのではないでしょうか。これは筋肉の緊張が起こっている状態です。強くもみほぐすと気持ちがいいのは、揉むことで張りの部分の細胞がつぶれ、一時的に筋肉に余力ができるからです。筋肉を緩めるには、揉むよりもストレッチやリンパケアを行いましょう。優しくなでながら深呼吸をするだけで、緊張をほぐれ、腰痛や肩こりの痛みが楽になります。

腰痛肩こりの解消ポイントその3:適度な運動を行う

腰痛が起こりやすくなるのは、腰回りの筋肉のバランスの悪さや、筋肉量の低下によって起こりやすくなると言われています。肩こりについても、同じ姿勢を取り続けることが悪化の原因になります。筋肉を使わないことによって、血流がますます悪くなり、腰痛にも肩こりにも良くありません。

適度な運動を行うことによって、全身に刺激を与え筋肉のバランスを整えましょう。一番取り組みやすい運動はウォーキングです。散歩気分で歩く量を増やしてみてはいかがでしょうか。他にも、加圧トレーニングやスロトレのような体幹を鍛える運動もお勧めです。短時間でも良いので毎日継続するようにしましょう。

腰痛肩こりの解消ポイントその4:睡眠をしっかり取る

朝起きたら腰痛が悪化していた、横向きに寝ていたら肩こりが起きた…という人も少なくありません。睡眠不足や睡眠の質の低下によっても、腰痛や肩こりは起こりやすくなります。睡眠は、本来身体の修復を行う時間です。

普段から睡眠不足を続けていると、身体の修復がきちんと行われず、疲れを翌日に持ち越してしまいます。身体の疲れが取れないと、ますます姿勢が悪くなり、バランスが崩れます。こうして日に日に悪化してしまうのです。十分な睡眠時間を取り、質の良い睡眠を目指しましょう。

腰痛肩こりの解消ポイントその5:カフェインやタバコをやめてみる

腰痛と肩こりを悪化させる原因に血流の悪さがありますが、実はカフェインやタバコは血流を悪くするような効能があります。カフェインもタバコも、刺激を起こして血管を縮める働きがあるため、その分血流が悪くなります。タバコが身体に悪影響を及ぼすことは周知のことですが、カフェインについてはあまり理解されていないようです。

コーヒーや紅茶などのお茶類だけでなく、栄養ドリンク、エナジードリンクやコーラなどの清涼飲料水などでカフェインを摂りすぎることがあります。また点鼻薬のような薬に含まれるカフェインもあるため、知らず知らずのうちに大量に摂取していることもあるのです。まずは一週間、カフェインやタバコを止めてみましょう。それだけで腰痛や肩こりが楽になることがあるのです。

KONAMI 腰椎保護ベルト パワフルギア ワイドタイプL
コナミスポーツ&ライフ
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まとめ

腰痛も肩こりも、大抵の場合は、生活習慣を見直すことで改善することが多いようです。もちろん、内臓疾患の影響なども考えられますので、気になる人は放置せず、必ず病院に行きましょう。腰痛や肩こりをよくある症状と放置してしまうと、悪化してますます治療に時間がかかります。生活習慣を変えて改善させるのにもある程度の時間が必要になりますので、早めの対処を始めることをお勧めします。

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