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ストレッチしている女性
ストレッチしている女性

妊娠期別にお勧めの3つの腰痛改善ストレッチ

ストレッチ所絵師

腰痛は、妊娠中に起こりやすい症状の一つです。ストレッチを行うことで、腰痛が改善しやすくなります。妊娠によって起こる腰痛にもいくつかタイプがあり、姿勢によるものやホルモンの影響など色々あります。

妊娠は下腹部にある子宮で子供を育てる期間であり、どうしても腰に負担がかかりやすくなります。腰痛が起こりやすくなる原因について説明し、妊娠初期だけでなく後期になってもできる腰痛対策となるストレッチをご紹介しましょう。。

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腰痛はなぜ起こる?妊娠による身体の変化について

ストレッチ女性

腰痛は妊娠初期からでも起こります。妊娠が発覚する前であれば、月経痛と間違う人もいらっしゃるかもしれません。月経も妊娠も、女性ホルモンが大きく影響しています。妊娠から出産に向けての準備のために、ホルモンの作用で骨盤が動き始めます。骨盤が動くことで、そこにつながる筋肉がひっぱられ、腰に不調が起こります。また、だんだんと大きくなるお腹を支えるために、反り腰の姿勢になりやすく、ますます腰痛が起こりやすい状態を作ってしまうのです。

腰痛がある妊娠中の方にストレッチを勧める理由

妊娠中は腰痛が起こりやすくなりますが、一番お勧めするのがストレッチです。

ストレッチというのは、単に筋や筋肉を伸ばすだけではなく、しっかり行うことで筋トレにもなります。腰痛改善のためにストレッチを行うことは、出産のために必要な筋肉を鍛えることでもあります。妊娠すると、それだけで身体の変化は大きく、無理な運動を行うこともできません。ゆっくり自宅でできるストレッチだからこそ、妊娠中でも安心して行える体操としておすすめなのです。

妊娠中でもできる3つの腰痛対策ストレッチ

妊娠中に起こる腰痛は出産のために必要な身体の変化として起こるものです。そのため、腰痛を起こさないようにするのは難しいことです。また、お腹に赤ちゃんがいる以上、鎮痛剤を使用したりすることもできないため、辛い腰痛でも我慢する必要があります。同様に、整体やリフレクソロジーといった手法も、妊娠中は断られることも多いようです。出来るだけ、自分で簡単にできるようなストレッチなどを行い、腰痛改善に取り組みましょう。

妊娠初期にできる腰痛対策ストレッチ

妊娠初期に腰痛が起こってしまうのは、急激なホルモンの変化によるものです。お腹はまだ大きくなくても、骨盤は少しずつ変化しています。妊娠初期は変化が大きいため、体調が安定するまではお腹を伸ばしすぎるストレッチはお勧めできません。基本的に、呼吸などを基本としてリラックスしたり、ゆっくり伸ばすようなストレッチを行いましょう。

冷えない場所に横向きに寝ます。膝を少し曲げて、両手を横に伸ばします。上になった腕をゆっくりと回します。腰やひざは動かさず、また腰が反らないように注意しながら、腕から肩にかけてゆっくりストレッチしていきましょう。肩や胸をゆるめることで、腰への負担が少なくなります。

妊娠中期からはじめる本格的な腰痛対策ストレッチ

妊娠中期になると、体調も安定し、行えるストレッチの幅も広がってきます。同時に、妊娠初期と比べ、腰痛の種類も少し変わります。骨盤が開き始めることで、腰痛というよりお尻の方まで痛みが出る人もいます。また、お腹が出てくることで、前のめりにかばいがちになる方もいらっしゃいます。こうした中期のストレッチは、お腹を圧迫しないように気を付けながら背中を意識することが大切です。

妊娠中期から後期にかけておススメのストレッチは、ヨガで言えば、猫のポーズです。四つん這いになり、呼吸と共に背中を丸めたり、そらしたりします。

息を吐きながら頭を上げて背中をそらします。そのまま少し呼吸を行いましょう。続けて、息を吸いながら頭を下げ、背中を丸めていきます。このストレッチを無理のない範囲で数回行います。お腹が張ったり、息苦しさを感じるようであれば、すぐにやめてください。

妊娠後期にプラスしたい腰痛対策ストレッチ

妊娠後期になるとお腹が大きくなり、反り腰の姿勢になりやすくなります。前のめりになるとお腹が圧迫されてしまうため、かなりつらいのではないでしょうか。この場合でも、妊娠中期からお勧めする猫のポーズはお勧めですが、それに加えて、後期の腰痛におススメのストレッチは、膝を曲げた状態での開脚です。

出産するときと同じように、膝を曲げた状態で開脚することで、出産時に必要な筋肉を鍛えつつ、開いた骨盤を支えるストレッチにもなります。正座用のイスのような小さなイスか、高さのある台の上にお尻をつけて座ります。足の裏を床にしっかりつけたまま、両足を開きます。息を吐きながら大きく開き、息を吸いながら元に戻します。この時、お腹を圧迫しないように、後ろに手を付けて行えるとよいでしょう。開脚のストレッチだけでなく、立った状態でスクワットを行うのもお勧めです。行う時は必ずお腹の張りなど体調を見ながら行ってください。

ALINCO(アルインコ)  エクササイズ フロアマット 厚さ 9mm EXP150
ALINCO(アルインコ) (2012-04-05)
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まとめ:

腰痛は妊娠中に起こりやすい症状の一つです。ストレッチを行っても、確実に改善するものではありません。しかし、できるだけ続けることで、腰の筋肉への負担が減り、痛みが楽になってくるはずです。体調と相談しながら、身体を動かし、出産に向けての準備を行ってください。妊娠中のストレッチが、産後の骨盤ケアにもつながりますので、早めに意識を持って取り組むことをお勧めします。

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