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子育て中に腰痛持ちになってしまわないよう注意するべき事

子供

子育て中に腰痛持ちになってしまうことがあります。
出産後の疲労や子育ての大変さ、というだけではなくて、思わず腰痛になりやすいようなことをしてしまっていることも多いのではないでしょうか。

出産後の腰痛は、実はなかなか大変です。ここでは赤ちゃんの抱き上げ方や、出産後のケアなどを通じて、腰痛を発生させないよう、また軽減できるような方法をご紹介いたします。

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出産後の腰痛とそのケア

子供の足

十月十日と言いますが、その間に大きくなった赤ちゃんを産んだあと、女性の体は大幅に疲労がたまります。疲労だけではなくて、様々な問題を抱えてしまうのです。産後の肥立ち、という言葉がありますが、出産後に適切なケアをしないと、思わぬ障害や健康上のトラブルを抱えてしまうことがあるかもしれません。

骨盤の歪み

その代表的なものが「骨盤の歪み」です。

妊娠中、骨盤は次第に広がりながら出産に備えて大きくなっていきます。そして、出産後も骨盤は広がったままの状態が続き、しばらくして元に戻ります。

この間に起こってしまうのが「骨盤の歪み」です。骨盤が歪むと、腰痛や腹痛を発生させ、歩行に様々な支障が起こります。そのため「骨盤矯正」を試みることが必要なのです。

これが、出産後の腰痛を引き起こす第一の原因といってもよいでしょう。

この出産後の骨盤の歪みについては「腰痛は出産後にやってくる。育児の負担にならない腰痛軽減テクニック」でもご紹介いたしました。あわせてご参照ください。

不自然な姿勢での抱っこ

次に腰痛を起こしやすい理由が、まだ歩けない子供を抱く抱っこの仕方の問題です。
赤ちゃんといっても数キロありますから、不自然な抱き方をシてしまうと腰に大きな負担をかけてしまいます。腰だけではなく、肩や腕、足などのバランスを崩したまま歩くと大変です。

睡眠不足と疲労

子供が夜泣きする間は睡眠不足と疲労に悩まされることも増えるでしょう。特に睡眠は昼間に子供を抱きかかえて歩いたりする分の疲労をとる働きがあるので、疲労をより一層積もらせてしまう事にもなりかねません。

睡眠不足による疲労は骨や筋肉に大きな負担をかけてしまいます。これも腰痛を引き起こす原因なのです。

運動不足と体の冷え

子育てに勤しんでいると、自分自身の運動が不足してしまう事もよくあります。子育て中の運動不足や、冷たいものを飲んでしまうことなどでも起こる体の冷えは血行不良を引き起こす原因になります。腰痛の関節因として運動不足にせよ血行不良にせよ放置してよいものではないのです。

子育て中の腰痛を減らすための方法

それでは、子育ての過程で起こる腰痛を減らすためにはどのようなことをしたらよいのでしょうか。

血行不良や運動不足を解消する

まず簡単にできるのはこれです。運動不足を解消することで筋肉を鍛え、血行不良を改めましょう。

それには、ごく簡単な体操が効果的です。数分でできるものがたくさんあります。猫のポーズをとって前に後ろに動かすキャットエクササイズや、肩の上げ下げを行うエルボーエレベーターといった運動も効果的です。

子供が寝静まった時などに行いましょう。また、出産後は冷たいものを控え、温かいものを飲むように心がけるとよいでしょう。

体に負担のかからない子供との接し方をする

抱っこやおんぶをする時に以下のようなことをしていると腰痛になりやすいと言われています。

  • 膝を伸ばしたまま子供を持ち上げている
  • おむつを替えるときに中腰になってしまう
  • 抱っこひもなどを使った際に、反り返ったような姿勢になってしまう
  • 授乳時に背中を丸めている

子供を持ち上げたり授乳時の姿勢に気をつけるだけでも負担が減ります。特に、出産後半年ほどは骨盤の状態も柔らかくなっていますから、無理な姿勢を続けると痛みをましてしまったり、骨盤の歪みを生み出しやすくなってしまいます。

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まとめ:子育ての方法を考えて腰痛にならないようにしましょう

子育て期間中は、母親の体も普段の状態とは異なっています。子供も決して軽いものではありませんから、不自然な姿勢で接していると体に大きな負担をかけてしまいます。

また、子供と接する時間が長いと自分自身の運動をする時間もなくなってしまいますよね。

子供の寝ている間にもできるような簡単な運動でも十分効果がありますから、運動不足や血行不良、骨盤の歪みに気をつけて生活することを忘れないようにしましょう。

また、最初に行うのであれば骨盤矯正がよいでしょう。

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