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寝る
寝る

寝方の工夫で腰痛を改善!睡眠時間を浪費にしないためにできること

寝る

体調が悪い、腰が辛い、ひどく疲れた。そんな時、真っ先にとる行動、すすめられる行動は、「寝ること」。寝すぎることが不調の原因以外、不調を訴えて寝ることを咎められることはまずありません。体に不調がなくても、質のいい睡眠は生活に大きな影響を及ぼします。

推奨される睡眠時間は8時間。1日の3分の1は寝て過ごすことになります。考えてみると馬鹿にできない時間です。貴重な時間を浪費にするか、生活向上のための必要投資時間とするかは、あなた次第です。

睡眠の重要性は目的に合わせた情報量の多さが物語っています。その中でも本記事では腰痛改善に焦点をあてて、解決の糸口を探っていきたいと思います。

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理想の睡眠とは

背伸び

理想の睡眠とはどんなものでしょうか?うつぶせ寝健康法や、仰向け寝のメリットデメリットなどたくさんの情報がありますが、一番重要なのは速やかに眠りに落ちて、起きた時にすっきり爽快であることが何よりも大切なことだと思います。

一般的に腰痛には横寝が最適と言われていますが、普段横向きで眠る人が、仰向けに寝ることを強制された時、寝やすいと感じることはできるのでしょうか?深い睡眠状態に落ちた時、果たして理想とされる寝方を維持することは可能なのでしょうか?

寝方を気にするあまり、それがストレスになって快適な睡眠を邪魔するのであれば、それは本末転倒です。自分の普段の寝方と、理想の寝方を比較して変えるのではなく近づける工夫をすることが、理想の睡眠を得る第一歩です。

腰痛改善のための一工夫

まずは、普段眠るとき自分が一番楽だと思える姿勢を試してください。その寝方から腰痛を緩和するための条件と照らし合わせていきましょう。

体圧は均等か

かかる圧力が均等に分散されていることが腰痛改善の重要なポイントです。一番圧力がかかっている場所から分散させるため、クッションやタオルを体圧力が一か所に集中しないよう、様々に配置してみてください。

仰向けの方は脚部、または腰。うつ伏せの方は、腹部。横向きの方は足の間にクッションなどを抱え込むように配置するとバランスがとりやすいと思います。

背骨の状態を確認

背骨は緩やかなS字を描いていることが理想です。まっすぐ伸びている状態は腰痛を引き起こす原因となります。

うつぶせ、仰向けの方は立っている状態に近いS字加減になるよう調整してください。
横向きの方はS字ではなく、少し体を丸める状態にすることで負担が少なくなります。

熟睡中の寝相

体圧を分散させ、背骨が自然な状態になるよう調整しても、熟睡中の寝相は調整のしようがありません。ならばどうするべきか、答えは筋力を鍛える、です。おなか周りの筋力を鍛え、柔軟性を持たせることにより、寝ていても起きていても腰へのダメージを軽減させることができます。

寝方で何とかしたい!今腰が痛くて寝ることも辛い!そんな人にはタオルを少しだけきつめに巻いて寝ることをお勧めします。腰を固定することによって、熟睡中の余計な動きを多少制限することが可能です。

ですがこれは一時的な対処法です。夏場は暑いでしょうし、睡眠中の血行を抑制することは快適な睡眠を妨害します。腰の固定を目的としたコルセットにしないのはこのためです。コルセットも一時的な補助がその目的です。終始コルセットに頼ることで筋力が衰え、結局は腰痛の悪化につながります。

寝相の把握

家族など寝相をチェックしてもらえる環境があるならば、自分の寝相を把握することで、腰痛の兆候を知ることができます。例えば仰向けで寝ている方のが、片足を横に倒している。それは腰への負担を無意識に軽減しようとしている場合があります。

寝方でその人の性格や心理状態を探る研究などもあるようです。寝相を把握することで、腰痛軽減への工夫の糸口が見えてくるかもしれません。

根本原因の解決が必須

腰痛の原因が寝方にある場合、症状は改善するでしょう。ですが、腰回りの筋力の問題であったり、ヘルニアなどの疾患である場合は、症状の緩和を手助けする効果にとどまります。根本的原因の解決こそが最も重要になります。自分の腰痛の原因を把握し、それにふさわしい対処、寝方を実践するのが最も有効な解決策とつながっていくのです。

ご紹介した寝方の改善は、腰痛だけでなく快適な睡眠にもつながっていきます。自分の寝方の問題点を見つけ出し、睡眠時間を浪費ではなく投資へと変えていく知識になりえたのなら幸いです。

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