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腰痛を寝方で和らげる、今日から出来る4つの方法

ベッドに座る男

つらい腰痛にお悩みの方は沢山いると思います。

特にこれからの寒い時期は温かい時期に比べて腰痛が多くなります。これは足元からの冷えが半身全体の筋肉を硬直させてしまうためなのです。

そして人間寝ている時の姿勢が一番体に負担が少ないはずなのですが、朝起きると腰が痛い、そんな症状にお悩みの方も少なくないのではないでしょうか?

なぜなら腰痛の原因は皆さんの寝方とも深く関係しています、本記事ではそんな腰痛の痛みを簡単に和らげる寝方を幾つかご紹介いたします。

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腰痛は人類が抱える持病

腰痛の男性

そもそも何故多くの人が腰痛に悩まされるのでしょうか?

私たち人間はみな骨盤から伸びた細い背骨だけで重たい頭部を支えていますので、骨盤には常に負担がかかります、長年負担を受け続けた骨盤はやがて歪み、周りの筋肉や神経を圧迫しだします。

これが腰痛や肩こりの主な原因になっていると言われています、人間は二足歩行を始めたときからすでに腰痛という持病を抱えてしまったのです。

腰痛を解消する4つの寝方

そんな辛い腰痛を引き起こしてしまう骨盤の歪みですが、整体院やヨガ、日頃の運動で解消できればそれに越した事はないのですが、忙しい毎日の生活でなかなかそんな時間も無いのが現状ではないでしょうか?

毎日多くの時間を割いている睡眠時の寝方で少しでも腰痛を解消出来ればそれに越したことはないですよね。

以下に腰痛に良いとされている4つの寝方を解説させていただきます。

  • 無理に背骨を伸ばさず横向きなど楽な寝方で寝る。
  • 抱き枕など、膝にクッションや枕などを挟んで寝る。
  • 少し硬めの布団やベッド、低反発マットで寝る。
  • 腰の上あたりからお尻にかけてバスタオル等を巻いて寝る。

その1.無理に背骨を伸ばさず横向きなど楽な寝方で寝る。

普段姿勢が悪いのが腰痛の原因だと思い、寝ている時くらいは体を伸ばしておこうと、無理に体を伸ばしてしまっては、かえって腰痛を悪化させてしまいます。

人間は無意識に体にいちばん負担のかからない姿勢をとります、たとえば椅子に座ったときに足を組んでばかりいると体が歪んでしまうと言われていますが、これは体がすでに歪んでいるために無意識で一番楽な姿勢をとった結果足を組むのです。

体の歪みそのものは運動や整体で嬌声していくより他ないので、睡眠時は腰痛を悪化させないよう、腰に負担のかからない寝方で寝ましょう。背骨の緩やかなS字のカーブを意識して体全体や腰に負担の少ない寝方を選ぶとよいでしょう。

その2.抱き枕など、膝にクッションや枕などを挟んで寝る。

抱き枕やクッション等を膝のあいだに挟むのも体に負担をかけない寝方の一つです、抱き枕で上半身と下半身の無理な捻じれを防いで、腰への余計な負担を和らげ腰痛を和らげましょう。

抱き枕をお持ちでないくても、膝の間にクッション等を挟むだけでも腰への負担は軽減されるます、さっそく試してみましょう。

その3.少し硬めの布団やベッド、低反発マットで寝る。

柔らかいベッドなどで寝ていると腰が沈み、7~8時間という長い睡眠時間じゅうずっと上半身と下半身からの負担が腰にかかりますので、寝始めは楽でもこれは腰に良くない寝方です。

硬めの布団や低反発マットなどで体重からの負担を体全体に分散させて腰に負担の少ない寝方で寝ましょう。

<h3>その4.腰の上あたりからお尻にかけてバスタオル等を巻いて寝る。
最後に腰にバスタオル等を巻いて寝という寝方ですが、これは個人差がありますので自分に合った巻き方や厚みなどを見つけて寝るのがお勧めです。腰にバスタオルを巻く事によって寝ている間の腰部の無理な捻じれや曲がりを防ぎ、腰への負担を和らげてあげましょう。寝具店などで売られている腰枕なども自分にあったサイズの物が見つかれば効果的だと思います。

その他知っておきたい腰痛の色々な原因

一般的に腰痛の原因の多くは日頃の腰への負担が招く骨盤の歪みですが、それ以外にも腰痛を引き起こす原因としては様々な物があります。

  • 背骨や内臓の疾患が原因の腰痛
  • 精神的ストレスが原因の腰痛
  • 運動不足による腰回りの筋肉の硬直
  • 椎間板ヘルニアやぎっくり腰

背骨や内臓の疾患が原因の腰痛の特徴としては、腰痛が慢性化してしまい、どんな姿勢かに関わらず常に痛みを感じるなどがあります、このような場合は早めに医師の診断を受ける事をお勧めいたします。

まとめ:あくまで楽な寝方で腰に負担のかからぬように

  • 無理に背中や腰を伸ばそうとせず楽な寝方で。
  • 抱き枕などで体の捻じれを防いで腰への負担を軽減。
  • 柔らかいベッドだと腰が沈んでしまって体重からの負担が腰に集中してしまうので低反発マットや硬めの布団等で寝る
  • バスタオル等を腰に巻いて腰への負担が少ない姿勢で

以上腰痛を改善または軽減するための4つの寝方でしたが、どれも今日から実践できるものなので早速お試しになってみてはいかがでしょうか?

本来は運動や適切な治療法で改善していきたい腰痛ですが、なかなかそんな時間が無いという方も多いかと思います。また多くの人が一日8時間近く、人生の約三分の一を睡眠に費やしていると思いますので、姿勢や腰への負担に無意識になりがちな睡眠時の姿勢や寝方を意識していく事によって、辛い腰痛を少しでも改善してみてはいかがでしょうか。

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