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腰痛
腰痛

今日からくしゃみも怖くない!くしゃみが原因の腰痛を予防する方法

腰痛

 

くしゃみは普段意識することのない生理現象です。しかし腰痛、特にぎっくり腰を持病に持っていると、これに恐怖を感じる人も少なくないでしょう。あっと思った瞬間、腰に衝撃が走る、これは想像しただけで怖いことです。

あくびと違って飲み込めないくしゃみは、風邪や花粉の季節には避けることができないものです。特にどちらも寒い時期のものということで、くしゃみと腰痛には実は切っても切れない関係があります。

こちらでは、くしゃみが腰痛を引き起こす原因、くしゃみをする時の注意点、対策法について、ご紹介していきましょう。

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くしゃみと腰痛の関係

そもそもくしゃみとは

くしゃみする女性

そもそも、くしゃみとはなんでしょうか。これは身体の機能上、鼻や口の穴から入ってきた異物(花粉やホコリなど)を体外に思いっきり吐き出す機能で、これをするのには実は思っている以上にすごい力が必要になってくるのです。

実際、くしゃみはどれだけのちからを秘めているのでしょうか。普段の呼吸を時速に換算すると10~20キロにもなるといいます。これは自転車と同じ位です。しかし、咳は時速200キロ、くしゃみは、なんと時速300キロに達するといいます。口からそんな勢いで息が飛びだせば、かなりの負荷が腰に加わりぎっくり腰になるのも分かる気がします。

くしゃみが腰痛を引き起こす理由

基本、人間の身体において力とは筋肉、筋力です。くしゃみクラスのものすごいエネルギーを生み出す場合、おのずと一番強い人間の筋肉の中でもトップクラスの筋力を持っているサイズも最大な“太ももの筋肉”の出番となるわけです。しかし、あくまで筋肉がフラットな状態(あまり緊張しておらず硬くなっていない状態)から瞬間的に収縮することで生み出されるのですが、その時に全然筋肉を動かしておらず固まった状態からスタートしてしまうと結果的に筋肉同士が引っ張り合う状態になってしまうのです。

ざっくり言えば、筋肉が硬い状態でのくしゃみの瞬間、下半身の筋肉(太ももの筋肉)と、上半身(胸の筋肉 大胸筋)のものすごい引っ張りが起きているのです。その綱引きの勝ち負けを決める部分が 腰近辺になるわけです。このように筋肉が固まっている時に、急激な動きが腰に加わると、腰の筋肉がところどころ傷ついてしまい、痛みが出るのです。

そして、腰の筋肉が固まる理由としては、以下のものが挙げられます。思い当たる方が多いのではないでしょうか。

  • 冷え
  • 同じ姿勢を続けた
  • 筋肉痛をそのままにしていた
  • しばらく運動していない

くしゃみをしても腰痛にならないためには

腰への負担が軽減されるくしゃみの方法

1.腰に手を当てる
腰椎の屈曲は腰に痛みのダメージを与えてしまいますので、できる限り腰を伸ばしておく事です。くしゃみをする時に、腰の後ろから片手で押さえておいて屈曲を避ける事で、くしゃみによるぎっくり腰を少しでも予防する事ができるようになってきます。横に向いて腰を押さえると、より効果的になります。

2.何かに手をつく
くしゃみをする時は立っている姿勢が多いので、何かに手をついてくしゃみをする事で、手をつく行為が体重を分散させて腰への負担を軽減させる効果を生みます。何かに手をつく時も、腰に力を入れておく事がポイントといえるでしょう。

反動をつけて上半身を揺らしくしゃみをする人もいますが、なるべくそれは避けましょう。また連続するくしゃみの場合は、しゃがんだ姿勢で片ひざを床につき、片手を床についたひざの上にのせるか、床に着いて、姿勢を安定させると良いでしょう。

ぎっくり腰の人がくしゃみをする時の対処方法

ぎっくり腰は腰を急激に丸めた時に引き起こして発病してしまう事がほとんどです。そもそもくしゃみをする事で腰を突然丸めてしまう事が腰に痛みが走る原因というのならば、くしゃみをする時は逆に腰を反ってしまえばいいのです。くしゃみが出そうな時に意識して腰を反ってしまい、できるだけ小さく静かにくしゃみをするとよいでしょう。

腰の筋肉を固くしない

生活習慣を見直すことも大切です。立っている時だけでなく、座っている時の姿勢に注意する。適度な運動とバランスの良い食生活も大切になります。

冷えにも注意です。1日の疲れを入浴で洗い流し、その日使った腰を労わってあげましょう。温まるだけでもかなりの腰痛対策となります。ただし、痛みがかなり強い時や痛みを起こしたばかりの時は、温めると逆効果になることもあります。長時間の入浴は控えるようにしましょう。

まとめ:くしゃみをしても腰痛を引き起こさない方法

現代人は大多数が運動不足です。それに加え、冷えや姿勢の悪さなどで筋肉は固くなります。筋肉が固い状態でのくしゃみの瞬間、下半身の筋肉と上半身の筋肉の引っ張りが起きて急激な動きが腰に加わり、腰の筋肉が傷ついて痛みが出ます。腰への負担が軽減されるくしゃみの方法をおさらいしましょう。

  • 腰に手を当てる
  • 何かに手をつく
  • 腰を反ってしまう(ぎっくり腰持ちの方)

また、腰の筋肉を固くしない為に、普段から気を付けることが大事です。冷やさない、運動不足にならないように心がけましょう。

日常生活の中で、くしゃみをする時にほんの少しだけ意識して気を付けていけば腰痛は防げます。腰痛に悩む方、是非この記事を実践してみましょう。

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