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楽な寝方で腰痛をやわらげる方法

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思うように体を動かすことができなかったり、ひどいと歩くことさえ困難な腰痛。10人に1人が腰痛持ちと言われていますが、実際は2人に1人は腰痛持ちだと言う人もいます。それだけ少なくはないということですね。腰痛は運動する時だけではありません。夜眠る時でも痛みに悩まされぐっすり眠れないことも。楽な寝方を見つけて腰痛をやわらげられたら、よく眠れて疲れも取れそうですよね。

本記事では腰痛で悩んでいる方に楽な寝方をご紹介します。腰痛の原因や普段気を付けることなどもあわせ、楽な寝方を身に着けることで腰痛を解消していただけたらと思います。「自分は腰痛持ちだから」と諦めないでください。無理せず自分に合う方法で腰痛とうまく付き合い、そして最終的には腰痛のない生活を送っていただけたらと思います。

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どうして腰痛になってしまうのか

考える

40~60代の60%近くが腰痛と言われていますが、若い人たちでも腰痛に悩まされている人はたくさんいます。腰痛の原因はさまざまで、内臓疾患によるものもありますが、筋肉がかたまってしまったり血行が悪くなることで疲労が溜まり腰痛となって症状があらわれる場合もあります。また、病院へ行きレントゲンで調べたのにも関わらず異常が見られない場合は、ストレスが原因で腰痛が起こっている可能性もあります。 

立ち仕事は一日中体を支えているので腰も痛くなります。しかし、長時間の車の運転やパソコンを使うなどのデスクワークも腰にかなりの負担が掛かっています。一見座っているから楽に思えますが、坐骨神経を圧迫し腰には良くありません。

意外なのは、ストレスを抱えることが腰痛の原因にもなるということです。体でなく心の原因から腰が痛くなるのは不思議な感じもしますが、簡単に説明するとストレスを感じると血液の流れが悪くなり、普段の生活の中で体を支える腰に負担がかかっても自然治癒力が鈍り腰痛になってしまうというわけです。

腰痛にオススメな楽な寝方について

疲れが取れないと腰の痛みも取れません。だからと言って、腰痛の方はご存じだと思いますが、腰が痛い時は寝たくても腰の痛みが邪魔をしてうまく眠れないことがあるのです。そこで、腰痛をやわらげる楽な寝方をご紹介します。

  • 仰向け、うつ伏せにはならず、エビのような形をした横向きで寝る
  • 枕の高さと布団のかたさは程良いものを選ぶ
  • バスタオルを活用。足で挟んだり腰に巻いたりして使う

仰向け、うつ伏せにはならず、エビのような形をした横向きで寝る

腰が痛い時の仰向けはキツイですよね。床に対し腰がカーブを描いたような姿勢になり、腰に負担が掛かるだけでなく、気になったり痛みを感じて眠れる状態ではありません。また、その反対のうつ伏せもオススメできません。腰を反らせている状態になるので、寝ている間に腰を圧迫し、翌朝起きたら痛くて動けなくなってしまうかもしれません。その前に腰痛の人はうつ伏せになること自体難しいかもしれませんが。

そこで、横向きになって寝ることをオススメします。これが腰痛の方にとっては楽な寝方です。しかも、足を軽く曲げてエビのような少し丸まった姿勢になると腰への負担が軽減されます。ただし、いつも左側を向いていると骨盤のゆがみの原因となるので、右側を向いて寝るなど向きを変えましょう。そして、腰痛がやわらいできたら少しずつ仰向けで寝ると良いです。

枕の高さと布団のかたさは程良いものを選ぶ

毎日使う寝具ですが、これが実は重要なのです。寝具によっては腰に負担が掛かってしまうものもあります。

まず枕の高さについてですが、寝返りが打てて、寝心地が良いものを選びましょう。タオルなどを頭の下に入れたり頭の下に手を入れて寝るようですと低いので、首に違和感のない枕が合っています。

布団のかたさもポイントです。柔らかい布団は気持ちが良いですが、布団が沈み過ぎて腰に負担が掛かりますし、負担が掛かることによって深い眠りの妨げとなってしまいます。かた過ぎるのも圧迫され血液の循環が悪くなり、これも腰痛には良くありません。見た目や安さにとらわれず、実際に触るなど手に取って見るのが良いでしょう。

バスタオルを活用。足で挟んだり腰に巻いたりして使う

横向きになる寝方は腰痛の方にとって楽な姿勢。しかし、体は思っている以上に重く、たとえば左側を向いてねると右膝の重みが左側に乗ってきて、ゆがみや違和感の原因となります。そこでこれらをやわらげるために登場するのがバスタオル。クッションでも良いのですが、足の間に挟んで横になると楽に感じられます。また、コルセットのようにバスタオルを巻くのも腰痛がやわらぎます。ただし、いつまでもバスタオルやコルセットに頼っていると腰のまわりに筋肉がつかずいつまでも腰痛が治らないので、楽な寝方でないと腰痛で眠れないという時にだけ試すようにしましょう。

楽な寝方の他に腰痛をやわらげる方法を伝授

体が動かせないほど腰が痛い時は安静にしていたほうが良いですが、少し楽になってきたら寝方以外の方法で腰痛をやわらげていきましょう。

  • 腰を伸ばす
  • ウォーキングやヨガなどの軽い運動

腰を伸ばす

立ち仕事も座りっぱなしのデスクワークも、腰で体を支えているので圧迫されて腰痛になってしまうということがあります。1時間に一度くらい、背伸びをしたり軽いストレッチをして血流の滞りを緩和させましょう。また、夜寝る前や朝起きた時、仰向けになって片膝ずつ抱えて数十秒維持するだけでも腰が伸びて気持ちが良いですし、リラックスして良い眠りができたり、軽く動きながら少しずつ体を目覚めさせる点でもオススメです。もし腰痛で仰向けになるのがつらい場合は、膝を開いた状態で正座になり、両手を前へ滑らせるように床につくと腰が伸びていきます。 

ウォーキングやヨガなどの軽い運動

腰痛だから運動はしない方が良いということはありません。体が動かせるのでしたら、ウォーキングやヨガなど軽い運動をしましょう。腰の周りに筋肉がつくことで腰痛の緩和につながります。また、腰痛の原因がストレスとなっていることも多いのですが、体を動かすことにより気分転換となってストレスが解消できることも考えられます。

まとめ:楽な寝方をすると腰痛が緩和できる。寝具と軽い運動で効果アップ

本記事では、腰痛になる原因と楽な寝方、そしてさらに腰痛を自分で治していく方法についてご案内してきました。重い物を持った時や加齢が腰痛の原因ではありません。また、普段は仰向けが良い寝方と言われてきても、腰痛の場合は寝方を変えた方が腰に負担が掛からず楽なことが分かりました。もう一度、腰痛の原因と楽な寝方、日頃できることについておさらいしましょう。

  • 腰痛は立ち仕事やデスクワークの他に、ストレスが原因となることがある
  • 腰痛の方は楽な寝方で。横向きで寝具の固さや高さも考慮し、バスタオルを使うのも効果的
  • 体が動かせるようになったら軽い運動を始める

整体や鍼に行っても、その時は良くてもまた痛みが出てきて通い続けるということがあります。まずは自分の生活を振り返り、腰痛の原因となることをしていないか考えてみましょう。そして、腰痛の間は楽な寝方でしっかり休息をとることが大切。疲れが取れないとストレスや血流の滞りで腰痛も慢性化してしまいます。それでも腰痛が治らない場合は我慢したり整体に通い続けたりするのではなく、不安を拭うためにも病院で一度診てもらうこともひとつの方法です。食事と適度な運動、睡眠のバランスをとり、腰痛のない日々を過ごしましょう。

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