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うつぶせで寝ている男性
うつぶせで寝ている男性

腰痛持ちの人が少しでも楽に寝る姿勢とは

うつぶせ寝の男

腰痛を発症していると、たとえ寝るときでもなかなか気が休まらないものですよね。ずっと同じ姿勢でいると辛くなってくるので、ついつい寝返りをしますがそれだけでも痛みを伴って十分な睡眠がとれないことも多いです。

少しでも楽に寝る姿勢があるとすれば知っておきたいところです。ここでは寝る姿勢についてお話していきたいと思います。

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腰痛時の基本的な寝る姿勢とは?

医師

本来は仰向けで寝ることがいいとされていますが、腰痛時に仰向けの姿勢で寝ることは大変難しい場合が多いのが事実です。そこで、腰に負担をかけないためにはとにかく楽な姿勢を探すのが大切です。

なぜ仰向けに寝ると辛くなるのか?

人の体は背骨で体重を支え、バランスをコントロールしています。腰痛が出ているとき、臓器などの疾患からくる痛み以外の原因として、関節や筋肉などのバランスが崩れていることが考えられます。

しかし仰向けに寝ると背中から腰にかけてまでの面が平らな状態になるので、腰に負担がかかってしまいます。そのため、腰痛時に仰向けに寝ることが困難になってしまうのです。

楽に寝る姿勢はどのようにして探せばいいの?

楽に寝る姿勢を探すにはちょっとした工夫をしてみるといいでしょう。たとえば横向きになってみたり、腰やお知りにバスタオルを巻いてみたり、膝の間にクッションを入れてみたりすると痛みが和らぐ姿勢が見つかるはずです。

腰痛を悪化させる寝る姿勢はあるの?

腰痛時にはまず厳しい姿勢ですが、うつぶせに寝る姿勢は腰にとても大きな負担をかけることになり、腰痛がない人でもしばしばうつぶせが原因で腰痛になることがあるほどです。

ついリラックスしてうつぶせのまま本を読んだりテレビを見たりしていると、起き上がるときに腰や背中が痛いことがよくあります。これは背骨のS字カーブを強制的に違う形のままいることで関節のバランスが崩れたり筋肉を緊張させてしまっているためです。つまり、うつぶせで寝る姿勢は腰痛にはよくないということがわかります。

なぜ背骨が腰痛に関係しているの?

背骨が体重を支えたりバランスを保っていることは先ほども記しましたが、その背骨は腰骨から立ち上がっています。体の中でもたくさんの骨と関節を持っていてそれを筋肉で支えてバランスを取っている関節は背骨以外にはありません。腰骨から腰椎・脊椎・延髄へと支えているわけですから、当然背骨への負担は腰への負担に直結するわけです。

構造上、もともと背骨に障害が出る前に腰痛という形で注意信号を発するような体の仕組みになっているのです。

腰痛時におすすめの寝る姿勢とは?

先述でも少しお話していますが、楽に寝る姿勢としてこうすると楽になるという実践方法を紹介していきましょう。

横向きに寝てみる

横向きに寝ると、仰向けやうつぶせのように背骨や腰への前後方向からの負担がかなり軽減されます。軽度の腰痛である場合、これだけで腰痛が解消してしまうケースもあります。横向きに寝る姿勢を取ることで普段の姿勢の悪さや仙骨や尾てい骨のバランスの悪さから腰痛が発症している場合にはとても効果的な方法です。

色々なアイテムを使ってみる

ただ横向きになるよりさらに楽に寝る姿勢を取る方法として、アイテムを使ってみるという方法があります。腰痛の原因が腰の左右バランスの崩れからきている場合にはとても効果的な方法です。

具体例としてはバスタオルをやさしく腰に巻いてみたり、クッションを膝の間に挟んでみるというものですが、腰痛があるとそれをかばって股関節や膝関節にも負担がかかっていますから、その負担を和らげることで腰への負担を軽減させるという目的で使用します。

また横向きで膝同士がくっつく姿勢だと腰関節に負担がかかりますので大変意味があります。更に、抱き枕を抱いて寝てみると楽になる場合があります。というのも、横向きで寝る姿勢というのは力が抜けた状態になると腰をひねった状態になるからです。抱き枕を抱えて寝ることで体重を支えると背中の面が腰からまっすぐになり、脱力しやすくなります。

枕の高さを低くする

仰向けで寝れる程度の腰痛の場合、枕の高さを低くすることでかなり楽な姿勢になる場合があります。腰の関節より背骨や背筋が原因で腰痛になっている場合にはいい方法です。枕を低くすることで背骨の状態を体のバランスを取りやすい状態に持っていくことで腰への負担を軽くしてあげられます。

楽になる姿勢がどうしても見つからないときは?

上記の方法をいろいろ試してみても効果がなかなか現れない場合があります。そのような場合は必ず早めに整形外科などで診察してもらって下さい。

なぜなら腰関節のバランスの歪みからくる腰痛ではない可能性があるからです。関連痛と言われていますが、臓器の疾患からくる痛みが同じ神経回路を通って脳に届くことで、その痛みが腰からきていると脳が勘違いしてしまうことがあります。他にも、夜中になると痛みが増す場合や、冷や汗が出るような場合には当然なるべく早く診察をしてもらいましょう。

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まとめ:腰痛でも楽に寝る姿勢を見つけよう!

  • どんな寝る姿勢が楽かを確かめる
  • 横向きになってみる
  • アイテムをいろいろ試してみる
  • 枕を低くしてみる
  • うつぶせ寝はしない

以上のポイントを押さえて、ぜひ少しでも快適な睡眠をとれるように試してみていただきたいと思います。

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