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肩こり
肩こり

腰痛と肩こりの原因と対処法

肩こり

腰痛や肩こりに悩まされている人は少なくありません。「仕方ない」と諦めている人もいますが、腰痛も肩こりも、本当は解消したいと思っているのが本音ではないでしょうか。

そのためには、腰痛や肩こりが何が原因で起こっているのかをまず知ることから始めなければなりません。そうでないと、対処法を見つけることもできません。

本記事では、腰痛や肩こりの原因はもちろんのこと、手軽にできる対処法をご紹介させていただいておりますので、腰痛や肩こりを解消させたいと思っている方は、ぜひ参考にしていただければと思います。

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腰痛はなぜ起きるのか

腰痛

腰痛には、次のような原因が考えられます。

  • 筋肉疲労による慢性の腰痛症
  • ぎっくり腰(急性腰痛症)
  • 椎間板ヘルニア

よく見てみるとわかるかと思いますが、大体の原因は上記になりますので、対処法も簡単に考えられるというわけですね。

筋肉疲労による慢性の腰痛の対処法

筋肉疲労による腰痛というのは、姿勢が悪かったり、腰や背中の緊張が原因だったり、運動不足が原因だったりして起こるものですので、この場合の対処法は、姿勢を正したり、運動不足を解消するだけで十分腰痛を解消させることができるでしょう。

ぎっくり腰

急な動作などで起こるぎっくり腰というのは、筋膜の損傷や椎間板に亀裂が入ったりすることで起きるものです。

もしぎっくり腰になってしまった場合は、急な腰の曲げ伸ばしや重たいものを持つような行動を避けることで、再発を防ぐことができますので、注意することです。

椎間板ヘルニア

椎間板ヘルニアは、椎間板にある随核が飛び出して神経を圧迫している状況です。

高齢者の場合は、骨粗鬆などが原因でヘルニアになったりするケースが多くありますが、椎間板ヘルニアが原因で腰痛が起こっている場合は、医師に指示に従って治療を行う必要があります。無理して自分で腰痛を治そうという行動はとらない方が無難でしょう。

湿布の上手な貼り方

腰が痛いと思ったときに、真っ先に助けを求めるのが「湿布」です。

温湿布は痛む部分だけ貼っている人もいますが、痛む周辺を覆うように貼ることで効果が高まります。

また毛穴が開いた状態の方が、湿布の薬の成分が浸透しやすくなるので、入浴後に貼ることをおすすめしますが、湿布の種類の中には、入浴後に貼ってはいけないものもありますので、ここに注意するようにしてください。

腰痛に効果がある成分は?

湿布と同時に薬やサプリメントも併用したいと思っている人もいるかと思いますが、その場合は腰痛に効果がある成分が配合されているものを使うようにしましょう。腰痛に効果がある成分、以下のようなものです。

  • 消炎鎮痛剤
  • 筋弛緩剤
  • 各種ビタミン剤

消炎鎮痛剤は炎症を抑えて痛みを和らげる効果があります。筋弛緩剤は筋肉の緊張を取ることができますので、背中の痛みにも効果が出てきますね。

各種ビタミン剤は、ビタミンB1、B12、Eなどがおすすめとなり、サプリメントを選ぶときはこれらの種類が入っているものを選ぶようにしてください。

病気が原因で起こる肩こりとそうでない肩こり

肩こりには「病気が原因の肩こり」と「病気が原因ではない肩こり」があります。

病気の場合は、変形性頚椎症や頚部椎間板ヘルニアが主に挙げられますが、ほかにも内臓疾患やうつ病などの原因で肩こりが起こる場合があります。病気が原因ではない場合は、姿勢の悪さ、合わない眼鏡、冷え性などが挙げられますが、猫背の人も肩こりになりやすくなります。

肩こりは解消させることができるもの

運動不足の解消や、血行を良くすること、度がきちんとあった眼鏡をかけるなどの対処法で、意外と肩こりは治るものです。

また、首の筋力を鍛えることで肩こりが解消される事例も紹介されています。実際に整形外科で肩こり治療として行われているのが、「首の筋肉を強化する」という体操です。

毎日、前と後ろ10回ずつ首を倒すというだけの非常に簡単な体操ですから、テレビを見ながらでもできますよね。

急性の肩こりには、アイスマッサージをする。慢性の肩こりには肩を温めることで楽になります。これは腰痛のときの対処法と全く一緒です。

首・肩・腰スッキリ!体調改善!簡単ながらストレッチ (らくらく健康シリーズ)
SBクリエイティブ株式会社 (2014-04-25)
売り上げランキング: 35,684

まとめ:痛いときは無理をしないのが鉄則

痛みが出ているのに無理して動いたり運動したりしようとしますが、痛いときはまず安静にして楽な姿勢を取るようにしましょう。

湿布を貼ったって、薬を飲んだって、完治をしていなければすぐに痛み出しますから、無理は禁物です。横向きに少し丸くなって寝ると楽になりますので、枕や布団などを体の前後にはさむように置いて寝ましょう。

体の向きを変えるときは、急に体制を変えないように腰をねじらないように動かします。
急性の痛みの場合は、アイスマッサージを、慢性の痛みの場合は温かい湿布などをはって腰を温めるようにすると、ぐんと楽になります。

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