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妊娠中の腰痛でお悩みの妊婦さんへ。原因と対策

女性

妊娠中の女性の体は、赤ちゃんを守るために、色々な変化が起こってきます。妊婦が実感出来る症状としては、熱っぽい、常に眠い、体がだるい、乳房が張る、食欲が減る、など人によって様々です。

その中でも、特に妊婦がお悩みの症状としてあげるのが腰痛です。なんと、妊婦の7~8割が妊娠中に腰痛を体験していると言われているのです。しかし、腰痛が辛くてマッサージなどの対策をとろうとしても、妊婦さんお断りのお店がほとんど。ならば自分で解決するしかありません。

今回本記事では、妊娠中の妊婦に起こる辛い腰痛の原因を明らかにし、腰痛の対策や改善法についてご紹介していきます。

スポンサーリンク

なぜ妊娠中に腰痛が起こるのか?

妊婦

妊娠中の腰痛は、胎児が大きくなってお腹に重みが掛かる、妊娠後期に起きるものと考えられがちですが、実は、妊娠の初期から腰痛に悩む妊婦も多くいらっしゃいます。妊娠初期は「リラキシン」というホルモンが多く分泌され、このホルモンの影響で妊娠中に腰痛が起きてしまうのです。

「リラキシン」は骨盤の関節を緩めるホルモンのことで、妊娠中はずっと分泌されますが、特に妊娠初期に多く分泌します。このホルモンは、骨盤の関節や筋肉を緩め、出産時に骨盤を開いて、赤ちゃんが産道をスムーズに通れるようにしてくれる作用があります。

この作用によって、骨盤周辺の腰部や関節部が不安定になり、妊娠中の腰痛を引き起こすと考えられています。

また、もう一つの妊娠中の腰痛の原因として、赤ちゃんが大きくなるにつれて、体の重心が前に傾き、自然と腰を反る姿勢になってしまい、腰を支える筋肉や腰椎の負担を増してしまうということもあります。

妊娠中の腰痛対策・その1日常生活で腰痛対策

妊娠中は今までの体とは全く異なります。ご自身が感じる以上に腰への負担が掛かっているのですから、日常生活にも注意をしなければなりません。

・料理を作るときや、掃除機やアイロンを掛ける時は、前傾姿勢にならないように注意し、腰や背中をまっすぐ伸ばす姿勢を心掛けましょう。料理の下準備の際は椅子に座るなど、腰の負担を少しでも減らしましょう。

・長時間立たなければならないような状況であれば、時々足首を回す、足を曲げ伸ばしをするなどして、筋肉の緊張をほぐしましょう。

・妊娠中の冷えは大敵です。出来るだけお腹や腰を冷やさないように、腹巻などを利用しましょう。また、入浴の際は出来るだけ湯船につかって体を温めるようにしましょう。

・寝るときは体への負担が少ない横向きで休みましょう。仰向けやうつ伏せ寝は腰に負担が掛かるだけでなく、寝付きも悪くなり、ゆっくり休めない場合もあります。

妊娠中の腰痛対策・その2

運動で腰痛対策
ウォーキング
適度な運動も腰痛対策には大変効果的です。妊娠中の運動としてお勧めなのがウォーキングです。気軽に始めやすい有酸素運動で、お腹や腰への負担も少なく、毎日続けやすい運動の一つです。

過ごしやすい時間帯を選んで毎日20分~30分程度歩く習慣をつけるといいですね。急激な体重増加を防ぎ、臨月時期には出産の促進効果もあります。

ストレッチ
血行を良くし、体をほぐすことで柔軟性を高め、妊娠中の腰痛対策になります。また、筋トレにもなり、出産のために必要な筋肉を鍛えることが出来ます。自宅でマイペースに行うことが出来、妊娠中にお勧めの運動の一つです。

腰のストレッチ

仰向けに寝て、両ひざを立て、ひざはつけたま右へゆっくりと倒します。倒したまま5秒数え、ゆっくりと元の姿勢に戻します。反対側も同様にひざを倒し3セット行います。

腰と背中のストレッチ

床に四つん這いになります。両手両足は肩幅くらいに開き、手は肩の真下につきます。そのままの姿勢でゆっくりと息を吸いながら背中を反らし、お腹を床に近づけます。視線は天井です。ゆっくり息を吐きながら元の姿勢に戻し、今度はまた息を吐きながら、背中を天井からつられていくようなイメージで背中を丸めていきます。

視線はお腹です。息を吸ってゆっくり元の姿勢に戻します。何度か繰り返しましょう。

妊娠中の腰痛対策・その3骨盤ベルトで腰痛対策

骨盤の緩みや歪みを防ぎ、骨盤の矯正対策、便秘予防をしてくれるのが骨盤ベルト。装着するときは、ひざを立てて仰向けに寝転び、腰をぐっと上に持ち上げて内臓を引き上げます。腰を上げている状態で、「恥骨」と太ももにある出ぱった腰骨「大転子」のラインで巻きます。

こうすることでお腹を締めつけずに巻くことが出来ます。強く締め付けるのではなく、気持ちいいと感じる強さでベルトを付けるようにしてくださいね。

まとめ

妊娠中の腰痛は、ホルモンや体の変化に伴って起きます。適度な運動を心掛け、日常生活での動作にも注意を払うことで簡単な腰痛対策になります。

どうしても辛い時や、腰をサポートしたいときは骨盤ベルトを有効活用し、健やかなマタニティライフを過ごしましょう。

スポンサーリンク

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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