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筋トレ,運動

慢性の腰痛の改善するための効果的な筋トレ

筋トレ

腰痛の解消のためには、腹筋や背筋を鍛える筋トレをすることが効果的です。腰痛は、上半身を支えている腹筋や背筋が衰えることで生じてしまうため、筋トレでこれらの筋肉を増強することが腰痛解消のためには効果があるためです。

具体的には、サイドベントやシットアップと呼ばれる筋トレの方法が腰痛予防のためには効果的なものとしておすすめすることができます。本記事では、腰痛の予防・解消のための筋トレのポイントについてまとめています。

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腰痛の予防・解消のためには筋トレが効果的

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腰は二足で歩く私たち人間にとって移動そのものを支えている人体の「枢要部」です。腰には上半身の体重が大きくのしかかります。そのため、腰は常に上半身の重量と戦いながら私たちの体を維持してくれています。このような大切な働きをしてくれている腰ですが、その腰の筋肉が衰えてくれば、当然腰痛の原因となります。

腰痛の原因となる筋肉の衰えは、具体的には、腹筋や背筋などの筋肉の衰えが腰痛につながります。そこで腹筋や背筋を鍛えるための筋トレをすることが腰痛の解消、防止のためには効果的ということになります。

腰痛の予防・解消に効果的な筋トレの仕方

腰痛の予防・解消のためには腹筋や背筋を鍛える筋トレが効果的です。具体的には以下のような筋トレが腰痛の予防・解消のためにはおすすめすることができます。

腹斜筋を鍛える筋トレ(サイドベント)

腹斜筋はわき腹付近の筋肉です。この腹斜筋は意識的に筋トレを行って鍛えないと衰えてしまいやすい筋肉です。腰痛の予防・解消のためには、腹筋を鍛える筋トレの一つとして腹斜筋を鍛えることがおすすめです。

腹斜筋を鍛える筋トレの方法としては、ダンベル(あるいは2リットルのペットボトルに水を入れたもの)を1つ用意します。そのダンベル(またはペットボトル)を片手にもち
もう一方の手は頭の後ろに置きます。このような、片手にダンベル・片手は頭といった体勢を取ったら、その体勢のままダンベルを腰の付近まで引き上げます。これは腹斜筋をトレーニングする筋トレとなり腰痛の予防・解消に有益です。

この筋トレは、10回程度を3セット程度行うことが腰痛のためには効果的です。10回3セットの筋トレを行ったら逆方向でも筋トレを行います。このような腰痛解消・予防のための筋トレは「サイドベント」などと呼ばれます。

サイドベントという筋トレの特徴は意識的に筋トレを行わなければ、自然に衰えてしまい、腰痛の原因となってしまう腹斜筋を効率的に鍛えることができるという点です。
腰痛予防・解消のための筋トレとしてサイドベントはおすすめすることができます。

なお、サイドベントを行う際のダンベルの重さは15キロ程度が良いとされますが、無理をすると、かえって腰痛などの原因となりますので、ご自身の体力あった重さのものを利用されるとよいでしょう。

腹筋を鍛える筋トレ(シットアップ)

次に、腰痛予防・解消のために欠かすことができない筋トレとして、いわゆる腹筋運動があります。腰痛は腹筋の衰えが大きな原因となりますので、腹筋を鍛える筋トレは腰痛予防・解消のためには欠かすことができないものです。

腰痛の予防・解消のためにおすすめすることができる筋トレ方法としては、腹筋と背筋とを同時に鍛えることができる方法がよいということができます。具体的には、胸の前で手を組みます(頭の後ろに手をおくと反動がついてしまいやすくなるので手は前で組むことがおすすめです)。そして腹筋の力だけで起き上がるという筋トレを10回程度を3セット行います。

起き上がることが難しい場合にはおへそを覗くような筋トレでも十分効果があります。
腰痛対策としての筋トレの中でも腹筋運動は、非常に効果的です。腰痛にならないよう(あるいは腰痛を軽減するよう)毎日少しずつでも腹筋を鍛える筋トレを生活に取り入れられてるようにしてください。

筋トレをしてはいけない腰痛のケース

筋トレ、特に腹筋を鍛える筋トレは腰痛の予防・解消のためには効果的ですが、筋トレをすることがかえって良くない場合があります。急性期と呼ばれる、腰痛の痛みが大変激しい場合です。このような場合に筋トレをしてしまうと痛みがさらにひどくなりますので、絶対に筋トレなどで解消されようとはせずに、整形外科や整骨院、整体院などに行かれて治療や施術を受けるようにされてください。

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posted with amazlet at 13.11.28
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まとめ:腰痛予防・解消のためには筋トレを

以上、本文で述べました腰痛の予防・解消のために筋トレに関してポイントをまとめますと以下のようになります。

  • 腰痛は腹筋や背筋などの筋肉の衰えが原因となりますので、日常生活の中で筋トレを導入することは、腰痛の予防・解消のために非常に効果的です。
  • 腰痛の予防・解消のためにおすすめすることができる筋トレとしては、サイドベントやシットアップといった筋トレがあります。これらは腹斜筋や腹筋、背筋などを鍛えるものなので、腰痛の予防、解消のために効果的です
  • 腰痛の解消のために、特に腰痛の症状がひどい時期(急性期)に筋トレをすることはかえって重い腰痛の原因となります。このような場合には整形外科、接骨院などで治療を受けることで急性期の腰痛の痛みを解消することが重要となります

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