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実は怖い筋トレ!腰痛を確実に治すために気をつける5つの方法

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腰痛には安静にするよりも、筋力をつける方が効果がある事が分かっています。しかし、筋力をつけたい場合、いきなり筋トレのようなトレーニングは大変危険です。筋トレはやり方を間違えると筋力がつかないばかりか、腰痛を悪化させる原因になります。今回は正しい筋トレのやり方と腰痛を改善させる方法についてご紹介しましょう。

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腰痛を改善させる方法

笑顔

1:筋トレをする前に 「背骨のゆがみを治す」

腰痛の為に腹筋や背筋を鍛える事は、とても重要です。確かに腰痛を改善する効果はあります。しかしその前に、大切なポイントがあります。それは

「背骨のゆがみ」

です。どんなに筋肉がついても、身体の中心である背骨がゆがんでいる場合、筋肉の付き方もゆがんでしまって、返って身体のバランスが悪くなり、ますます腰痛を悪化させる事になります。筋トレをする前に、背骨がゆがんでいないかチェックしましょう。身体のバランス、正しい姿勢を身につけるには、筋トレの前に軽いストレッチから入って、身体を調整し、徐々にハードな筋トレを行う事が大切です。

2:筋トレの注意点 「やりすぎは逆効果」

ウォーキングやマラソン、筋肉トレーニングと体の鍛え方は数多く存在します。最近では、スポーツジムも人気で通う方も多い時代です。ところが、これが返って体を悪化させる場合もあります。

例えば筋トレで、筋肉を過剰に使った場合細い血管が切れて内出血をおこしてしまいます。体質にもよりますが血管が再生するときに過剰に血管が増えてしまい、腫瘍ができやすくなります。悪性になったとても大変ですし、筋肉が動きにくくなってしまうこともあるのです。筋トレの間違いを防ぐポイントは、

・回数を制限する。
・少ない回数を繰り返す。
・捻じらないで行う。

筋トレはやりすぎに注意して下さい。

3:筋トレの回数 「1日やったら、2日休む」

頑張って筋トレに励んだら、翌日筋肉痛になった、、。なんてよくありますよね。頑張って毎日筋トレする!と決めて、筋肉痛を我慢して筋トレをしても、効果は出ないのはご存知ですか?トレーニングに一生懸命励めば、当然筋肉は疲労します。すると万全の体調であれば簡単にできる動作が、筋疲労によって満足にできなくなります。パフォーマンス力が落ちるものです。

ですので、筋肉痛になったと感じたらゆっくり休養を取るべきですし、筋肉痛にならなくても、筋力が低下していると感じるだけのトレーニングができればそれで十分です。しっかり休んで筋力を回復させてください。筋トレは毎日しなくても充分筋力がつきます。

4:筋トレの効果 「プロテインは必要ない」

筋力トレーニングを始めると、誰でもほぼ例外なく興味を持つのがプロテインパウダーです。手軽に使える低脂肪なたんぱく源としては抜群に便利ですが、誤解があったりうまく使えていない人も多いようです。

プロテインと言うとすぐに飲む時間帯の話が出てきますが、1日全体で自分に合ったカロリーとたんぱく質の量が摂れていなければ、時間帯を工夫しても結果はついてきません。

自分に合った食事量は、いまの体形(体重・体脂肪)と目標の体形によって決まります。まずは現状を知り、目標を立てて、何をどれだけ食べれば良いか考えましょう。

5:筋トレと食事 「筋トレ後、45分以内にごはんを食べた方がいい」

筋肉はたんぱく質でできています。いくら運動してもたんぱく質が足りなければ、筋肉は大きくなりません。筋肉が大きくなり始める、トレーニングから45分以内にごはんを食べるようにするとより効果的です。

それでは、効果的な筋トレをご紹介します。まずは、毎日出来るストレッチをやってみましょう。

☆背筋を正常に戻すストレッチ

① 肩幅に足を開き、つま先をやや外側に向けてしゃがみます。

② かかとはなるべく浮かないようにし、少し前かがみになります。

③ お尻をやや後ろに引くようにして、できるだけゆっくり立ち上がります。(このとき上半身は胸を先行させるイメージでゆっくり持ち上げる。しゃがむとかかとが浮く人は、倒れるギリギリまで真後ろにお尻を引く、この姿勢から始めて下さい。)

④ 胸が上がるにつれ、きれいにヒップアップしてきます。腰のアーチもかなり強調されます。(速く立ち上がると深部に効きにくいです。10秒間かけて、できるだけゆっくり、なめらかに動きましょう。)

⑤ 腰に集まった力が抜けないようにしつつ、背中とお尻を近づけるイメージで連動させ、ゆっくり立ち上がります。(うまくできたら、ラクに呼吸でき、肩がリラックスし、腰にアーチができるなどが感じられます。)

⑥ 終了後、下腹部に大きく息が入ればOKです。

以上です、朝晩1回ずつでOKなので、ぜひお試し下さい。このストレッチで、身体のゆがみを治した後、自分の腰痛にあわせた筋トレを行って下さい。

寝ころんで筋トレ―腰痛、膝痛を治すマニュアル
奥本 志朗
文芸社
売り上げランキング: 135,679

まとめ

いかがですか。筋トレは確かに筋肉アップには効果がありますが、やり方を間違えると逆効果になります。是非本記事を参考にして、筋トレを行って下さい。

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