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ストレッチ
ストレッチ

翌朝の寝起きが全然楽でウソみたい!寝る前腰痛ストレッチ

朝のび

立った時、身体をひねった時にくる、あの「イタタタタ、、、。」思わず背中を丸めてしまいますよね。腰痛には運動は厳禁、と思われていましたが、今はむしろ軽い体操や運動をしない場合、腰痛をますます悪化させる原因になると言われています。痛いのにできるか!という声も聞こえそうですが、寝る前に簡単なストレッチはおすすめです。今回は身体に負担の少ない、寝る前に簡単にできるストレッチをご紹介しましょう。

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寝る前腰痛ストレッチ

のび女子

寝る前ストレッチの注意点

①ストレッチを行う前に、その場ウオーキングなどで体をほぐしてから、またお風呂で温まってから弱めに開始し徐々に強度を増していきます。
②静かにゆっくりと、反動をつけずに行い、筋や腱に程よい緊張が感じられたところで動作をとめて10秒から15秒保持します。
③痛いのを我慢して行うと、筋や腱を痛めることもあるので無理をしないようにしましょう。
④他人と競わず自分のペースで、自分の体と対話しながら行いましょう。
⑤リラックスして行います。息を吐くとリラックスしやすいので吐きながら身体の力を抜きましょう。
⑥いつでもどこでも、ちょこちょこストレッチングという習慣をつけ、毎日行いましょう。

翌朝楽々ストレッチ

○腹筋強化運動 ~腹筋を強くする運動(10回ずつ)

[1] まず仰向けになり軽く膝を曲げ、手を太ももの上に置きます。
[2] 肩から床から10cm位離れるところまでゆっくり上体を起こし、この姿勢をそのまま5秒間保ちます。
[3] 5秒間たったらはじめの姿勢に戻ります。

○骨盤傾斜運動 ~腰の反りを減らす運動(10回ずつ)

この運動は床に横になって安静にした際に、背中と床の間に手が入るような方に適しています。

[1] まずはじめに仰向けになって軽く膝を曲げ腕を体の横に置く姿勢をとってください。次に、背中と床の隙間を埋めるイメージで背中を床に押し付けてください。
[2] おしりをギュッとつぼめながら浮かせて5秒間止めます。
[3] 5秒間たったらはじめの姿勢に戻ります。

○下部背筋伸長運動 ~腰の筋肉を伸ばす運動(10回ずつ)

[1] まずはじめに仰向けになって、両手で膝を抱える姿勢をとります。
[2] 次に膝を胸につけ、5秒間たったらはじめの姿勢に戻ります。
[3] 5秒間たったらはじめの姿勢にもどります。

○腰のストレッチング

[1] 仰向けに床に横になり、上体の向きを変えずに、腰から下だけをひねります。
[2] 左右、交互に行ってください。

※長時間立っていたり座っていたりする仕事の方は、一定時間経過したら図のようなストレッチングをしましょう。

[1] 足を肩幅程度に広げ、腰に手をあてて腰を反らせます。
[2] 同じ姿勢で今度は左右に腰を回します。

腰痛の方におすすめの食習慣

*干しえび・カッテージチーズ・魚

腰痛に良い食べ物は、カルシウム、ビタミンD、タンパク質、アミノ酸、ビタミンBなどが多く含まれる食品を摂取すると良いといわれています。
カルシウムの多い食べ物は魚介類です。特に日干しするとカルシウムの量が倍増されるので普通に食べるよりも良いでしょう。

日干し食品で有名な桜えびなんかはお勧めです。それに加えて魚、特に青魚には精神を安定させ疲労を予防するDHAが多く含まれています。カルシウムの吸収には、ビタミンDの摂取が必要不可欠です。魚類、海藻類、乳製品などが挙げられます。

特に乳製品の中ではカッテージチーズがお勧めです。これには、たんぱく質もたくさん含まれており腰痛予防にはとてもいい食品です。

*玄米・大豆といった和食が最適

たんぱく質が多く含まれる食品の中でもカルシウムの吸収や量を増やすのにいい食品は、魚類、大豆製品などが挙げられます。

ビタミンB群では、血行を良くする玄米がお勧めです。白米と比べで噛み応えがありますので、しっかり味わうようにしてください。

このように腰痛予防に良い食品を考えてみると圧倒的に和食しめる割合が高いのが分かります。規則正しくしっかりとしたバランス良い食事を心がけてください。

お酒と腰痛の関係

お酒の飲みすぎも腰痛には良くないといわれています。この場合の腰痛はお酒を飲むことによって起こるすい臓の故障から来ています。すい臓は、体内に入ってきた食べ物の中のたんぱく質・脂肪・炭水化物を分解するすい液を分泌します。

お腹や背中も痛い時は要注意

私達の体は、大量のお酒を飲むことにより膵液を分泌する通り道が炎症を起こしやすくなり膵液がすい臓の中にたまりやすくなります。また、アルコールに含まれている成分によって症状が進みやすくなり、これらが原因で腰痛が起こることがあるのです。すい臓が要因の腰痛は、腰だけでなく背中や腹部と幅広く痛みを感じることが多いようです。症状は膵炎と呼ばれます。

糖尿病の危険

膵炎には、慢性と急性があります。軽度の急性の痛みの場合は治療することで回復も早くなりますが、慢性の場合はゆっくりとすい臓の細胞が壊れていくために痛みも軽いため症状が分かりにくく治りにくくなります。また、この症状が悪化すると糖尿病を併発することもあり注意が必要です。お酒による腰痛を軽減させるためにはやはり酒の量を減らしたり、禁酒をしたりすることをお勧めします。

まとめ

いかがですか。ストレッチは身体が温まってからやるほうが効果的です。入浴後の寝る前に行う事で、筋肉の緊張がほぐれ、寝付きも良くなります。無理のない範囲で行って下さい。また、干しえびなどのカルシウムや玄米、大豆類を使う和食料理は腰痛を改善する効果があります。

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