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考える女性
考える女性

腰痛に悩む妊娠中にマッサージはOK?自宅でできる2つの腰痛対策

考える女性

腰痛に悩む妊娠中の方の中には、マッサージを断られたという経験がある方もいらっしゃるのではないでしょうか。妊娠中は様々な影響から腰痛が起こりやすくなりますが、腰痛改善のためのマッサージについては賛否両論があります。妊娠は病気ではありませんが、女性にとっては大きな変化が起こっている状態です。

腰は特に変化の大きい場所であり、マッサージの刺激は悪影響を与えかねません。妊娠中でも腰痛対策としてマッサージを受けるかどうかについての考察とともに、できるだけ安全にできるマッサージ以外の腰痛対策をご紹介しましょう。

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腰痛対策として妊娠中のマッサージはあり?なし?

ハート女性

腰痛をはじめ様々な症状が起こりやすい妊娠中は、できるだけ快適に過ごしたいものです。ホルモンの影響で色んな変化があり、腰痛をはじめ体が重く疲れやすくなります。そんな時にマッサージを受けてスッキリしたら気持ちいいだろうなと考える妊娠中の女性は多いかもしれません。しかし、一番改善したい腰を強く押すということは、その裏側である腹部にも刺激を与えてしまうということを忘れてはいけません。

マッサージとは、東洋医学の考え方を利用してツボなどを押すような方法と、筋肉を押して緩めるような方法があります。例えば、ツボ押しの場合、薬と違って、一つのツボにいくつもの効果がある場合があります。腰痛に効くツボを押したら、お腹が張ってきたということもあり得るのです。筋肉を押して緩める場合でも、見えないだけで腰とお腹の筋肉は内側でつながっています。腰痛のポイントとなる腰の筋肉を緩めていたら、今度はお腹側の筋肉が張ってきてしまったということもあります。

妊娠中でもできるという専門的な知識を持っているマッサージ師の方にお願いしても、妊娠期やその日の体調によっては、悪影響を起こすこともあるのです。

妊娠中にマッサージを受ける場合の注意点

腰痛や足のむくみなど、妊娠中の悩みを解消するマッサージを専門に行っているところや、全く問題がないとして受け入れる治療院もあります。マッサージだけでお腹の赤ちゃんや母体の状態が、確実に悪くなるといったデータはありません。悪影響を起こす可能性がある、という考え方があるだけです。どうしても腰痛改善のためにマッサージを受けるというのであれば、自己責任で受けていることを自覚しておきましょう。マッサージによって、腰痛だけでなく妊娠中の不快な症状が改善する可能性ももちろんあります。ただし、体調が悪くなった場合のケアなども行える環境を整えておくことも忘れてはいけません。妊娠中は自分だけの身体ではなく、腰痛も出産に必要な身体の変化のために起こっていることを覚えておきましょう。

腰痛改善にお勧めしたい妊娠中でもできる2つの方法

腰痛対策として妊娠中にマッサージを受けることよりも、できるだけ自分で行えるケアを取り入れるようにしましょう。毎日のケアこそが、妊娠中の体調を整え、腰痛改善対策となるのです。

軽く温めて血流を良くすることで腰痛改善に

腰痛が続くのは、妊娠中の女性ホルモンの影響があります。ホルモンによって骨盤が広がってくることで、腰痛だけでなく尾てい骨が痛む人もいらっしゃるようです。こうした痛みにはじわっと温めるのが有効です。血流を良くすることで、骨盤の広がりとともに引っ張られる筋肉が緩み、痛みが緩和されます。

温める場所は、骨盤の後ろにある仙骨や、横にある腸骨などがお勧めです。カイロなどを使うと一部ばかりが温まり過ぎて、胎児が不快になり、母体まで気持ち悪くなることがあります。全体的に温められるような腹巻を利用することをお勧めします。また、内側から血流を良くするために、生姜を食事に多く利用したり、温かい飲み物を選ぶというのも良いでしょう。

適度なストレッチで腰痛を予防しよう

妊娠中に行う指圧などのマッサージは注意が必要ですが、自分自身で適度に行うストレッチは腰痛対策として問題ありません。強く押したり揉んだりするのではなく、ストレッチによって緊張と緩和を作り、腰痛を改善させることができます。お腹が大きくなるにつれて、腰を反った姿勢になりやすくなります。こうした姿勢の変化によって、筋肉が引っ張られて痛みを感じてしまうのです。ストレッチによって筋肉を伸ばし、無理なく腰の負担を減らしましょう。

妊娠中に行える腰痛改善のためのストレッチ方法は、こちらに詳しく紹介されています。

妊娠期別にお勧めの3つの腰痛改善ストレッチ

まとめ

腰痛が辛くても妊娠中のマッサージは慎重に考える必要があります。信頼できる治療者さんのマッサージを、自己責任で受けるようにしましょう。腰痛は妊娠中から出産後まで続くものであり、マッサージを行っても一時的な対処でしかありません。できるだけ、自宅でできる腰痛改善方法を取り入れ、毎日続けることで対策を行いましょう。

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