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妊婦
妊婦

湿布はNG!?妊娠中の腰痛対策オススメ3選

妊婦

妊娠中に腰痛がひどくて夜眠れない…なんて方はいらっしゃいませんか?

妊娠中に腰痛を経験したという人は約4割もいるそうです。

しかし、妊娠中だからこそしてはいけない腰痛対策もあるんです。

ここでは、妊娠中の腰痛のメカニズムとオススメの対策について説明していきます。

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腰痛の原因は骨盤だった!

妊婦

妊娠中、特に後期に腰が痛くなるのは、骨盤が出産に向けての準備をしているからということです。

骨盤が出産準備?

分娩時、赤ちゃんが出るために骨盤は最大限に開きます。しかし、骨盤はいきなり開くわけではありません。実は、妊娠中から骨盤は開きやすいように徐々にゆるんでいくのです。これは妊娠中のみに分泌されるホルモンの影響で、骨盤がしっかり分娩時に開くことのできるよう、徐々にゆるくなっていくのです。

ということは、「帝王切開の予定だから骨盤ケアなんて関係ない」なんて思っている人は間違いだということです。

腰痛を軽減させるためには?

骨盤がゆるんでいくにつれ、腰痛が引き起こされやすいということがわかっています。そのため、腰痛を軽減させるためのポイントは「筋肉」と「骨盤の固定」です。

骨盤周りの筋肉量が少ないと、どうしても骨盤を支えることがなかなかできず、そのために筋肉に負担がかかり腰痛となってしまいます。妊娠中は安定期に入ったら少しずつ運動をするようにしましょう。体を動かすことで股関節周りの筋肉が柔らかくなり、安産に繋がるという効果もありますよ。

そして骨盤を固定することで、産後も骨盤がゆがみにくくなる効果もあります。骨盤がゆるんでしまっているのはしょうがないことですので、骨盤ケアを行うことで腰痛を軽減させることができます。

オススメの腰痛対策

では妊娠中の腰痛に対してどのような対策をするといいのでしょうか。

湿布はNG!

腰痛となると湿布を貼ってしまいがちですが、妊娠中には独断で湿布は貼らないでください。というのも、妊娠中は使える湿布と使えない湿布があります。

湿布には「消炎鎮痛剤」というものが含まれており、これは血管を収縮させる働きがあります。妊婦さんがこの消炎鎮痛剤を含む湿布を貼ってしまうと、皮膚から吸収され胎児の大切な静脈などを収縮させてしまう恐れがあります。最悪の場合は胎児の生命にも関わってきますので、必ずかかりつけの産婦人科から処方された湿布以外は使用しないでください。

骨盤ベルトをする

骨盤がゆるんでいる状態ですが、骨盤ベルトを使って固定させてあげることで腰痛を軽減させることができます。ここで注意してもらいたいのが、「妊婦用の骨盤ベルトを使う」ことです。

骨盤ベルトというと、基本的に「産後の骨盤ケア」商品として販売されているものがほとんどです。産後用の骨盤ベルトは、骨盤を締めることを目的としていますので、決して使わないでください。ぎゅっと締めるのではなく、骨盤を支えるためのマタニティ用品を使いましょう。ソフトガードルでも効果があります。

ストレッチをする

妊娠中の腰痛にはストレッチが効果的です。体を柔らかくすることで、安産に繋がる体作りにもなります。最近ではマタニティヨガが流行していますが、もちろん効果的です。他にもスイミングやエアロビクスなど、妊婦向けのスポーツをすることで腰痛や肩こりを解消することができます。

産前産後骨盤ベルト パワフルギアF
コナミスポーツ&ライフ (2012-01-28)
売り上げランキング: 3,059

腰痛は出産の準備

以上、妊娠中の腰痛のメカニズムとオススメの対策について説明させていただきました。腰痛を軽減させるためのオススメの対策は以下の3つです。

  • 骨盤ベルトなどで骨盤を支える
  • ストレッチで柔らかい体を作る
  • スポーツで筋肉量を増やす

大切なのは、ゆるんでいる骨盤を支えることです。そのためには、骨盤ベルトやマタニティガードルなどを使って外から支えてあげたり、筋肉量を増やして中から支えてあげたりとすることが大切なのです。

何度も言いますが、骨盤がゆるむのは出産に向けた準備をしているということなので、決して悪いことではありません。痛みに差があるものの、誰しもが通る道と思って構いません。なので、「骨盤がゆるんでいるなら締めよう」とはせず、しっかりと支えてあげることで腰痛を軽減させましょう。

ヨガやビクスなどのマタニティスポーツをすることは、筋肉量を増やすことができるうえに出産・産後に必要な体力をつけることもできます。また、体を動かすことで体を柔らかくする効果もあるので、安産に繋がるとも考えられます。

腰が痛いとつい湿布を貼ってしまいがちですが、かかりつけの産婦人科で処方されたもの以外は絶対に使わないでくださいね。胎児に影響が出てしまってからは取り返しがつきません。どうしても痛いという場合は、医師に相談して妊娠中でも使えるものを処方してもらってください。

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