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夜明けの朝と海

起床時の腰痛の原因と対処方法

朝の海

起床時の腰痛を防止・解消するためには、起床時にストレッチやツボを刺激することなどが効果的です。起床時の腰痛は筋肉のこわばりや血流が滞っていることなどが原因です。そのため、起床時にストレッチやツボを刺激して筋肉のこわばりを解消することが効果的です。

本稿では起床時の腰痛の原因や解消のためのポイントなどについてまとめてあります。起床時の腰痛にお悩みの方の参考になれば幸いです。

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起床時の腰痛の原因

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「朝起きると腰が痛い」。このように起床時に腰痛を覚える方は数多くいらっしゃいます。起床時に感じる腰痛の原因はどのようなメカニズムなのでしょうか。

起床時には腰の血流が悪くなり、筋肉が硬くなっています。そのため、起床時は特に腰痛が起きることとなります。特に普段からデスクワークなどで運動量が少ない方はより起床時に筋肉がこわばりやすく腰痛を感じやすくなります

起床時の腰痛を解消・防止するためにはどうすれば良いのでしょうか。

起床時の様々な腰痛解消法

起床時の腰痛を解消するためには、ちょっとした起床時の工夫やストレッチを行うことなどが効果的です。具体的には以下のようなことをすることが起床時の腰痛防止・解消には効果的です。

いきなり起き上がらないこと

まず、起床時の腰痛を引き起こさないようにするためには、起床時に突然起き上がらないことがポイントです。先ほど述べましたように起床時は腰の筋肉がこわばっているので、突然起き上がると腰痛が生じます。そのため、起床時は突然起き上がることは避けて後述のストレッチなどをすることが腰痛を引き起こさないポイントです。

起床時の腰痛解消のための様々なストレッチ

起床時に腰痛を起こさないようにするためには、ストレッチをすることがおすすめです。ストレッチは筋肉のこわばりを解消しますので、起床時の腰痛解消には非常に効果的です。

具体的には以下のようなストレッチをすることが効果的です。まず、ベットの中で仰向けになって両手でひざを抱えるというストレッチがおすすめです。

順番としては、(1)両手で片方の足を20秒程度抱えます。他方の足も同じようにして抱えます。(2)次に、両足を両手で抱えて同じように20秒維持します。しばらくすると腰の筋肉がほぐれてきて起床時の腰痛の痛みがおさまってきます。このようにひざを抱えるというストレッチが起床時の腰痛の予防・解消には効果的です。

次に、うつ伏せに姿勢を変えます。うつ伏せになり、手をベットについて背筋をするようなポーズ(ヨガのコブラのポーズ)をとります。20秒程度、コブラのポーズを維持します。これも起床時の腰痛解消に効果的です。

その他様々な起床時の腰痛解消に効果的なストレッチがありますので、整体院などで方法を聞くことがおすすめできます。

起床時の腰痛解消のためのツボ刺激

他にも起床時の腰痛対策に効果的なツボがあります。具体的には風市(ふうし)というツボが起床時の腰痛には効果があります。風市のツボは、腕をピンとまっすぐ下に伸ばし、ふとももの外側に手をつけた際に中指の先端が触れるところが「風市」のツボとなります。

このツボを起床時に20秒程度刺激をします。するとツボ刺激によって起床時の腰痛を解消する効果が期待できます。

その他、起床時の腰痛がひどい場合には、整骨院や整体院、整形外科などでの相談がおすすめできます。起床時の腰痛は、慢性の腰痛をお持ちの方がなりやすくなるので特に慢性の腰痛をお持ちの方は整体院等で対処法を相談されることがおすすめできます。

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posted with amazlet at 13.11.28
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まとめ:起床時の腰痛対策のまとめ

以上、本文で述べました起床時の腰痛対策のポイントをまとめますと以下のようになります。

  • 起床時の腰痛は、起床時に血流が滞ったり筋肉がこわばることなどなどが原因となって生じます。
  • 起床時の腰痛を予防・解消するためには、ストレッチをすることが効果的です。具体的には、ひざを抱えるというストレッチや「コブラのポーズ」と呼ばれるポーズをとることが起床時の腰痛対策には効果的です。またツボ刺激も効き目があります
  • 起床時の腰痛がひどい場合には、整骨院や整体院、整形外科などで相談します。特に慢性の腰痛を持っている方は、整骨院などでの相談がおすすめできます

起床時の腰痛はちょっとしたストレッチなどである程度解消することができます。少しだけ朝早く起床してストレッチをする時間をとることが腰痛を解消するためのコツです。

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