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半月、空

寝過ぎは腰痛のもと?朝起きた時の腰痛を予防する5つの方法

半月

 

朝起きた時に腰に感じる嫌な痛み、ツラいですよね。寝過ぎたら腰痛になる気がしますが、休みの日くらいはゆっくり寝ていたいという人は多いでしょう。寝るのって体を休めているはずなのにどうして?と疑問に思いませんか。

じゃあ、そもそも何が原因なのか、考えてみましょう。

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寝過ぎで腰痛が起きる原因

寝る前の準備ができていない

昼寝する男

デスクワークで、ほとんど身体を動かしていないと、脳は、脳内だけが疲れていると感じてしまいます。けれど、実際は、身体を動かしていないため、身体の隅々にうまく血液が流れず、さまざまな場所に疲労が溜まっているものです。それを脳に知らせる意味で、寝る前の準備が必要なのです。

睡眠時に寝返りをうっていない

通常、人間は睡眠時に無意識に寝返りを打つことで、寝心地の悪化を防いでいます。しかし、アルコールを飲んだ後など、熟睡してしまうと寝返りをしないこともあり、これが原因で寝起きに腰痛を感じることもあるようです。
寝返りというのは、本人が行う本能の整体です。寝返りを打つことで血液やリンパ液・関節液などの循環をうながし脊椎や椎間板・筋肉をまんべんなく休める働きがあります。本人の脳が、理解している範囲の悪いところ、疲れているところを改善するために、脳の指令で行っているのが、寝返りなんです。寝返りをうてずに寝ていると、血行障害が起きてしまい、そこを急激に動かすと、痛みの元となるのです。

自分の体が悪い

頭から足にかけての連動した筋肉の緊張具合や首から腰の連動した背骨の動き、個々の筋肉自体のトーンに問題があると、寝過ぎによる腰痛が起きます。普段の生活でストレスが多く、姿勢が悪いとこれらに悪影響が現れます。

また、寝ている間もインナーマッスル(不随意筋)と呼ばれる筋肉は働いています。これが、寝ている間も働いてくれているので体を支えられるワケです。ですから、寝ている時間が長いとインナーマッスルが働く時間が長くなり、疲労して腰が痛くなるのです。

寝具が良くない

一般的に、柔らかすぎる寝具は、腰を不安定な状態で支える為、腰痛の原因になります。また、ヘルニアの人は椎間板の内圧が高まる可能性があります。また硬すぎる場合も腰痛の原因になります。これは、腰椎下部(背骨)の反りが強くなり、圧迫が起きる為だと考えられます。通常、人の腰椎はなだらかな、前のカーブ(反り)を持っています。寝ている時もこのカーブを保つのが肝心です。そのためには、やや硬めの寝具がお勧めです。

枕が悪い

高すぎる枕
首の後ろが伸ばされ、首から足までの筋肉が緊張します。首から背中の筋肉は伸ばされているので、筋肉の付着部への負担が強くなり、その部分の痛みを誘発し「寝違い」を起こすことが多々あります。

枕なしやタオル枕
顔が上を向いた状態になるので、頭と首の付け根の筋肉が緊張しやすく、背中の丸みと腰の反りを誘発しやすくなります。これにより頭痛や腰痛を起こすことが多々あります。

最近では首のシワが出来ないようにと、枕なしやタオル枕が推奨されることがあります。これは首の状態を無視したものですので、首に問題がある方、不安に思われる方はやめてください。

寝過ぎで腰痛を起こさない為には

寝る前の軽い運動

寝る前に、軽い全身運動をしましょう。ラジオ体操などを深呼吸しながら、ゆっくりペースで行うのです。すると、脳がどんどん自分の身体の状態を理解してくれます。結果、寝返りが打てる準備ができたということになるわけです。

体に合った寝具を選ぶ

最近は体圧分散タイプの布団やマットレスというものもあるので、 腰に掛かる負担を極力減らせる寝具を選ぶのが良いです。また、布団やマットレスだけでなく”枕”の硬さや高さも合っていないと体に負担が掛かるので、気を使って選ぶ方がいいでしょう。

寝る姿勢を変えてみる

腰に負担が掛からない寝方は”横向き寝”なんですが、だからといって今まで仰向けやうつ伏せで寝ていた人が急に変えるのは難しいと思います。横向きで寝るためにオススメは、抱き枕を使うことです。 抱き枕が無ければ、使っていない布団などを代用するといいですよ。

インナーマッスルを鍛える

寝ている間にフル活動するインナーマッスルが弱っていると起きた時に腰が痛くなりやすくなります。ですから、インナーマッスルを鍛えて腰痛になりにくい体作りをすると良いです。

応急処置

仰向けに寝て、痛くないようにミゾオチを10秒ほど浮かせるとかなり楽になりますよ。

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posted with amazlet at 14.01.08
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まとめ:寝過ぎで腰痛になるのを防ぐには

寝過ぎが原因の腰痛を防ぐ方法をおさらいしておきましょう。

  • 寝る前のストレッチ
  • 体に合った寝具を選ぶ
  • 寝る姿勢を変えてみる
  • インナーマッスルを鍛える
  • 応急処置として、ミゾオチを10秒ほど浮かせる

あくまで寝過ぎにはご注意を!

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