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赤ちゃん
赤ちゃん

妊婦の方が妊娠中に腰痛に悩まされる2つの原因と対処方法

赤ちゃん

妊婦の方の多くが妊娠中に腰痛に悩まされています。

なぜなら、妊娠するとホルモンバランスが変わったり、お腹が大きくなることで重心が変わるなど、腰痛の原因となる要素が出てくるからです。

そのため、妊娠中の妊婦さんが腰痛に悩まされないためには、妊娠中の腰痛の原因を理解し、腰痛の解消・予防をしていくことが大切になります。

そこで、本記事では妊婦の方が妊娠中に腰痛に悩まされる2つの原因と対処方法についてご紹介していきます。妊娠中の妊婦さんの方で腰痛に悩まされているという方は、是非本記事と一緒に、妊娠中の腰痛の解消・予防方法について学んでいきましょう。

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妊娠中に腰痛が生じる2つの主な原因

朝焼け

妊娠中の妊婦さんの腰痛を引き起こす主な原因には、「ホルモンバランスの変化」と「お腹が大きくなることによる重心の変化」があると考えられます。

まず、妊娠が成立すると、妊娠初期の段階から「リラキシン」というホルモンの分泌が盛んになっていきます。このリラキシンは「出産の際に赤ちゃんが骨盤の間を通過できるようにする」ことが目的で分泌され、骨盤にある靭帯を緩くする効果があります。

骨盤にある靭帯が緩まると、骨盤周辺の関節が不安定になっていき、結果として骨盤や腰周りの筋肉に通常よりも大きな負荷がかかっていきます。筋肉の過度の緊張はコリを引き起こし、血流の悪化を招きます。血流の悪化によって疲労物質がその部位に溜まっていくため、より腰痛を引き起こしやすくなっていくのです。

このリラキシンに関しては、お腹が大きくなる前の妊娠初期の段階から分泌量が増加するため、妊娠初期の段階での腰痛が生じたら、リラキシンによる腰痛が原因であるかもしれないと検討してみることが大切です。

次に、お腹が大きくなっている妊娠後期には、体重の重心が変化することによって腰痛が引き起こされる場合があります。お腹が大きくなると、重心が前にかかり、結果としてバランスをとろうと腰が反った状態になってしまいます。

腰が反った姿勢で生活をしていくと、腰の周辺の靭帯や関節、筋肉などに過度の負荷がかかっていき、腰痛を引き起こしてしまう原因となってしまうのです。

妊娠中の妊婦さんが腰痛の解消・予防を行うためには、この2つの原因によって引き起こされる「血流の悪化」や「不安定な姿勢」に対して対策していくことが必要になります。次の項で、妊娠中の腰痛の対処方法について見ていきましょう。

妊娠中の腰痛の対処方法

妊娠中の妊婦さんが腰痛を解消・予防していくためには、「腰にかかる負担を軽減し、血流を促進する工夫をすること」が大切になります。

なぜなら、妊娠中はホルモン分泌や重心の変化によって、腰周辺の筋肉や関節に過度に負荷がかかりやすく、血流が悪化し、腰痛が引き起こされやすい状態なってしまうからです。

そのため、妊娠中に生じる腰への過度の負担を軽減していき、かつ血行が良くなるように軽い運動などを取り入れていくことで、妊娠中の腰痛を解消・予防していくことができるようになるでしょう。

妊娠中に腰痛の負担を軽減するためには、次のことが効果的です。

  • 重いものを持ったり、長時間同じ姿勢でいるなど、腰に負担のかかる運動を避ける
  • 定期的に腰がリラックスしている状態での休息をとる
  • 妊婦さん用の腰痛ベルトや帯を利用する
  • 良い姿勢を意識して生活する
  • 立ち上がる時など負荷がかかる時は足を閉じて動作する
  • 妊娠前に腹筋や背筋等体幹を鍛えておく

これらの点を考慮して、腰に負担のかからないように気をつけて生活をしていくことで、妊娠中の腰への負担を軽減し、腰痛を予防していくことができるでしょう。また、腰への過度の緊張は筋肉のコリを引き起こし、血流の悪化を招きます。

血流の悪化は腰痛の原因となりますので、妊娠中も次のような軽い運動を行い、血流を促進するように心がけましょう。

  • マタニティヨガ
  • ストレッチ
  • ウォーキング
  • 水中ウォーキング

妊娠中にずっと家にいて運動をしないでいると、体幹の筋力が低下していき腰痛が悪化してしまう場合があります。そのため、医師と相談しながら、妊娠中にも適度な運動を心がけ、健康を維持できるようにしていくことが大切です。

マタニティヨガ~お母さんとすこやかな赤ちゃんのために [DVD]
クリエイティヴ・コア (2006-10-25)
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まとめ:妊娠中は腰痛になりやすいことを覚えておく

ここまでで、妊婦の方が妊娠中に腰痛に悩まされる2つの原因と対処方法についてご紹介してきました。

妊娠中の妊婦さんは、「ホルモン分泌の変化」や「重心の変化」によって腰痛が引き起こされやすいとされています。そのため、妊娠中の妊婦さんは、特に腰痛を解消・予防していくために腰への負担を軽減し、血流を促進するように軽い運動を心がけていくことが大切になります。

また、運動をする際には産婦人科の医師と相談し、あなたの状態に合った適切な運動をしていくことが大切です。

妊娠中の腰痛で悩まされている方は、是非本記事を参考にして頂き、妊娠中の辛い腰痛を解消・予防できるように行動していって下さい。

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