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笑顔の女性達
笑顔の女性達

妊娠中の腰痛の5つの改善方法

女性

妊娠初期、キツイつわりを乗り越えると妊婦さんはホッと一安心…。しかし、その後ほとんどの妊婦さんは腰痛に悩まされることになります。お腹が大きくなるにつれて腰痛は強くなっていくので、女性は出産を終えるまで我慢しなければなりません。

誰もが経験することとはいえ、妊娠中は赤ちゃんのためにもできるだけストレスのない生活を送りたいものですね。とはいえ、腰痛そのものを予防するのはなかなか難しいので、おのずと腰痛を和らげる対処療法を行っていくことになります。

本記事では、妊娠中の腰痛の原因をご説明するとともに、その痛みを改善する5つの方法をご紹介しています。つらい腰痛にお悩みの妊婦の方、そしてご家族が妊娠中の腰痛にお悩みの方は、ぜひ本記事を参考にしてみてくださいね。

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妊娠中に腰痛が起こる原因

はてな

妊娠中に腰痛が引き起こされるのには、いくつかの原因があります。まずは、それらの原因を見ていきましょう。

骨盤輪不安定症

妊娠すると、骨盤輪(いわゆる骨盤)が緩んだ状態になってきます。これは、妊娠6週頃から分泌されるリラキシンというホルモンによって骨盤の靭帯が緩むためだとされています。この緩みが激しく、骨盤輪がガタガタした状態を骨盤輪不安定症といい、腰痛の症状も強く現れてきます。

姿勢の変化

お腹が大きく重くなってくるに従い、重いお腹を支えるために腰椎が反り気味になってくるのです。このとき、過度に腰が曲がることによって腰椎や仙骨に負担がかかり痛みが発生します。

子宮の成長

子宮が赤ちゃんとともに大きくなっていく過程で、身体にも影響が出てきます。子宮が大きくなっていくとともに骨盤周りの筋肉(インナーマッスル)が引き伸ばされ、腹筋が弱まっていくことで腰の筋肉に負担がかかり腰痛が発生するというメカニズムです。

妊娠中の腰痛改善方法

これらの腰痛を改善するためには、色々な対処法を試したり日常生活での心がけを行うことが大切です。

1. 適度な運動を行う

じっとしていると、腰や背中の筋肉、腹筋などが衰えて腰痛がひどくなってしまう原因となります。医師から安静の指示が出ていたり、お腹が張っているような場合でなければ運動をするようにしましょう。妊娠中は、次のような運動がオススメです。

  • ウォーキング
  • 水泳(マタニティスイミング)
  • エアロビクス(マタニティビクス)
  • ヨガ(マタニティヨガ)

運動を始める際は、かかりつけの医師に相談の上無理のない範囲で行うようにしましょう。

2. 骨盤ベルトを使う

腰椎や仙骨などにかかる負担を軽減したり、緩みすぎた骨盤を締めるには骨盤ベルトがオススメです。腹帯でもいいのですが、巻き方が簡単で産後まで使える骨盤ベルトを使う人が増えています。中には、特定の骨盤ベルトを購入できる産科や助産院もあるようです。特に人気なのが、トコちゃんベルトII。妊娠中の腰痛軽減から産後の骨盤矯正まで、長く使えると評判です。

3. 日常の姿勢改善

日常生活のなかのなにげない姿勢が、妊娠中の腰痛を助長してしまうことがあります。次のようなことを心がけて過ごすようにしましょう。

  • 物を拾うときは腰を落とす:腰を高く保ったまま曲げたりしない
  • 長時間立ちっぱなしの姿勢は避ける:腰に負担がかかる
  • ヒールが高い靴は履かない:前に体重がかかり、腰に負担がかかる
  • 前傾姿勢を取らないように意識する:アイロンがけ、掃除機をかける際など

4. 腰の血行改善

腰の血行改善を主眼にした対策を行うと、腰痛が改善する場合があります。以下のような方法を試してみるのがオススメです。

  • お風呂では湯船につかる
  • 遠赤外線を当てる:遠赤外線が気になる方は医師に相談を
  • 体が温まる食材を取り入れる:生姜、根菜など

5. ストレッチ、エクササイズ

激しい運動はできない、出かけられないという妊婦さんにはストレッチがオススメです。腰や背中の筋肉を伸ばし、固くなった筋肉をほぐしましょう。

○腰・骨盤の筋肉を伸ばす

  1. 仰向けになり、両脚の膝を揃えて立てる
  2. 膝を揃えたまま左右どちらかにゆっくり倒し、腰の筋肉を伸ばす
  3. 5~10秒キープし、反対側でも同様に:無理のない範囲で、3~5セットを目安に

○腰・背中の筋肉をリラックスさせる

  1. 肘を伸ばした状態で四つん這いになる。手は肩幅に広げ、肩の真下くらいの位置に置く。
  2. 息を吸いながら、お腹を床に近づけていく感じで背中を反らし5秒キープ:顔はまっすぐ前を見る
  3. 息を吐きながら下を向き、背中を丸めて突き上げるようにし5秒キープする:
安産力を高める骨盤ケア
上野順子
家の光協会
売り上げランキング: 7,062

まとめ

本記事では、妊娠中の腰痛の原因やその改善方法5つをご紹介してきました。ここでもう一度、それらの改善方法をおさらいしてみましょう。

  1. 適度な運動を行う
  2. 骨盤ベルトを使う
  3. 日常の姿勢改善
  4. 腰の血行改善
  5. ストレッチ、エクササイズ

人によっては、産後も腰痛に苦しむ方もいるようです。腰痛がひどくて育児ができない…といったことにならないように、妊娠中に腰痛改善の方法は一通り試しておくことをオススメします。快適なマタニティライフを送り、出産に備えてくださいね。

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Check Also

笑顔の美女

妊娠中の痛い腰痛を和らげる、骨盤ベルトのオススメ3つ

妊娠が発覚し、頭痛や吐き気が辛 …

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