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腰痛で苦しんでいる方に良い3つの寝方

突然の腰痛で夜も眠れない!そんなときに、あれやこれやと寝相を工夫しても、腰の痛みが悪化するだけだったなどという経験はありませんか。または、慢性的な腰痛で毎晩ベッドに入るのが怖いという方もいらっしゃるかもしれません。

本記事では、腰痛で苦しんでいる方が少しでも楽に眠ることができるように、腰痛を和らげる3つの寝方をご案内します。1日の1/3を過ごす布団やベッドの上で腰痛に苦しむのはつらいものですよね。本記事を参考に、腰痛時にも安眠できる腰痛に良い寝方を身につけ、読者の皆さんが突然の腰痛にも対応できるようになることを願っています。

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就寝時でも腰が痛いのは背中が緊張しているから

背中

人間は寝ているときに体がもっともリラックスします。つまり、体のコリや緊張が原因の腰痛であれば、本来なら就寝時には起こりにくくなる筈です。

しかし、就寝時にも背中の緊張がとけない場合は問題です。背中には、人間の腰をたった1本で支える背骨がありますが、この背骨は背中が緊張すると体の前の方に出る傾向が強くなり、背骨本来の形であるS字に湾曲した形が崩れてしまうため、腰に負担がかかり、腰痛が起こってしまうのです。

この背中の緊張をといてやるためには、寝具と就寝時の寝方が重要になってきます。

まず寝具ですが、最近流行りの低反発の素材の寝具は、売り場などで試してみると、体全体がつつみこまれて全身がリラックス出来ているように感じるのですが、実際には腰部分が寝具に沈み込むことで背骨の形を崩し、背中に緊張を与えています。腰痛に悩まされている方は、比較的高反発の素材で出来た寝具を選ぶようにしましょう。

腰痛がつらいときに良い寝方とは

では、腰痛に悩まされている人に良い就寝時の寝方とは、一体どんなものでしょう。

それは、横向きで寝る場合であれ、仰向けで寝る場合であれ、背中の緊張を和らげ、背骨が前に出て後ろにへこんでいる状態を緩和することで背骨への負担を減らす寝方で眠ることです。また、腰をなるべく反らさないで、安静にすることも重要です。

次に、これを踏まえて、腰痛の方でも安眠できる3つの良い寝方についてご案内します。

今、この瞬間に腰痛に苦しんでいる方にオススメの寝方とは

腰痛に苦しんでいる方がその痛みを緩和できる3つの良い寝方とは、次の通りです。

  • 横向きになって、ひざと股関節を曲げる
  • 仰向けになって、足を高くし、ひざと股関節を曲げる
  • 痛みが強い場合には、お尻の下にタオルを敷く

では次に、上記の3つの寝方について詳しくご案内します。

横向きになって、ひざと股関節を曲げる

まずは横向きになって寝てみましょう。その際、ひざと股関節を曲げ、背中を少し丸くして寝ます。ウエストの下にタオルなどを敷くのもよいでしょう。

仰向けになって、足元に重ねた布団の上に足を乗せ、ひざと股関節を曲げる

次に、仰向けで寝たいという方のために、仰向けで寝るときの方法をご紹介します。腰痛がひどい方が仰向けで寝る場合は、足元に布団などを重ねて足の位置を高くし、横向きのときと同様にひざと股関節を曲げて寝ます。これにより背骨が前に出ている状態を緩和させ、骨盤を後ろに傾けることで、背骨と腰に負担のかからない姿勢になるのです。

痛みが強い場合には、お尻の下にタオルを敷く

上記の方法で仰向けになってもまだ痛みが強くて眠れないという方は、お尻の下にタオルなどを敷きましょう。骨盤がさらに後ろに傾き、腰が不自然に反った形になるのを防ぎます。

まとめ:急性の腰痛には以上の寝方で。それでも痛みが続くのなら病院へ

本記事では、背中の緊張と腰痛の関係性、そして腰痛に悩まされている方にオススメできる3つの良い寝方についてご案内してきました。もう一度その3つの寝方をおさらいしましょう。

  • 横向きになって、ひざと股関節を曲げる
  • 仰向けになって、足元を高くし、ひざと股関節を曲げる
  • 痛みが強い場合には、お尻の下にタオルを敷く

慢性的な腰痛に悩まされている方はたくさんいらっしゃることと思います。また、過去に突発的な腰痛で一晩中眠れなかったという経験をした方もいらっしゃることでしょう。腰痛の原因は様々ですが、本記事でご紹介したように、背中の緊張を和らげ、腰をなるべく反らさないで安静にする寝方をすることで、就寝時に腰の痛みに悩まされず、翌朝すっきりと目覚めることが出来る場合があります。

良い睡眠は体の健康の基本。腰痛に悩まされている方が腰の痛みを和らげるのに良い寝方を身につけて、心地よい眠りにつけるようになることを祈っています。

もちろん、ただの腰の痛みだからといって油断は禁物。痛みが続くようであれば、病院に行って、きちんと治療を受けてくださいね。

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