Home / 健康 / 健康全般 / 腰痛 / 腰痛を感じないように重いものを持ち上げる方法
樽

腰痛を感じないように重いものを持ち上げる方法

重いもの

「この荷物、ちょっと重いなあ。でも少し力をいれれば大丈夫かな」

そんな風に思って一気に持ち上げようとしたおり、ギックリと腰に痛みがはしって動けなくなってしまった……。そんな経験がある方もいるのではないでしょうか。

いわゆる「ギックリ腰」と呼ばれる症状ですが、重たいものを持とうとする時、どうしてそんなに強い痛みを感じるのでしょう。

それは、腰のメカニズムと持ち方が関係しています。この記事では重たいものを持ち上げた時の腰痛と、そして重いものを持ち上げるためのテクニックについてご説明いたします。

スポンサーリンク

重いものを持ち上げるとどうして腰が痛むのか

腰痛の男

重いものを持とうとした時に、腰をやってしまった、という話はよく聞きます。ではなぜ重い物を持つと腰が痛むのでしょうか。

それは、腰の機構と関係しています。一言ではこれらは「ギックリ腰」と呼ばれますが、医学的には「突発性腰痛」、あるいは「急性腰痛症」と呼ばれるのです。ギックリ腰は原因によって3つのものがあるとされています。

  • 捻挫……腰が捻挫することで起こる急性腰痛症です。一番多い現象で、腰の筋肉や仙腸関節捻挫いわれる骨盤を形成している仙骨と腸骨をつなぐ関節がすり減り、ずれたりすることで起こるというものです。もうひとつは「腰椎捻挫」と呼ばれる捻挫で、背骨を支える筋肉や靭帯などを痛めることで発生します。重たいものをもつと、これらの箇所に多大な負担がかかり、捻挫が起こるということが非常に多いのです。
  • 椎間板ヘルニア……一般によく知られた「ギックリ腰」の症状ですが、これは椎間板の中の髄核が衝撃で押し出され、それによって腰が痛むという症状を呈します椎間板ヘルニアでは、腰の後ろ側に強い痛みが起こります。腰の痛みだけではなく、しびれや足、ふともものの痛みにも波及することがしばしばあります。かがむと痛むのも特徴です。重たいものを持ちあげようとする時などに、すり減っていた椎間板が潰れてしまい発症することがあります。
  • 一時的な椎間板の変形……中高年以上の人に多く見られる症状ですが、長期にわたって痛みを感じるのではなく、寝返りなどで一時的に痛みを感じる場合があります。これも椎間板の摩耗が原因です。

これらのいずれも「重いものをもった」場合に起こりえます。とくに中高年以上だと骨が弱くなっていることが多くあるため、椎間板ヘルニアなどの発症も少なくありません。

重たい荷物の運び方

そうはいうものの、重い物を持たないで生活できるわけではありませんよね。ここでは重たい荷物の運び方をご紹介し、腰痛予防に役立てます。

体全体で荷物をもつ

ダメな例として、前かがみで荷物を持ち上げようとすることがあります。そうでっはなく、しっかりと全身をおろして、出来る限り荷物の下方に手をさしれ、荷物を体にみっちゃくさせる格好で持ち上げることで、腰への負担が大幅に解消されることになります。

この、前かがみで荷物を持ち上げようとする動きが、ギックリ腰を引き起こすもっとも多い症状だと言われています。

荷物は軽いものを下に

重い荷物だけをもつのではなく、軽い荷物の上に重い荷物を載せてみましょう。重さが分散されて、腕だけではなく全身で支えられるようになります。天地無用などには気をつけてください。

腹にものを乗せる

荷物を重たく感じるときには、上体を少し後ろにそらして自分の腹部に物をのせるようなイメージをもってみてください。物の重さを自分の体に預けるようにして、自分の体の重心を物の重心に寄り添わせるようにするとよいでしょう。

荷物を詰め過ぎない

荷物を詰め過ぎないようにして、軽くしましょう。当たり前のようですが、自分で持ち上げられると思う量は、意外と持ち上げられないことも少なくありません。なるべく軽くしましょう。

腰痛時には休み、かるく運動をする

それでも腰が痛くなってしまってきたら、休んだ上で軽い体操をしてみましょう。腱や筋肉の疲労を取ることが腰痛を慢性化させないポイントです。

体操としては、「年末の大掃除、重い荷物を持った時のツライ腰の痛みを和らげる体操」などがあります。

まとめ:重たいものでも持ち方を工夫して腰痛対策

重いものを持とうとする時に発生する腰痛は「急性腰痛症」や「突発性腰痛」と呼ばれます。これらはギックリ腰と呼ばれたりもしますが、その原因にはいくつかあります。

そのいずれも、腰に過大な負担がかかることで発生するものです。

このような腰痛から身を守るためには、荷物の持ち方を工夫することが必要です。腰痛になりにくい荷物の持ち方や、荷物を軽くする工夫をして腰痛予防に役立てましょう。

スポンサーリンク

Check Also

運動

妊娠中の腰痛でお悩みの妊婦さんへ。原因と対策

妊娠中の女性の体は、赤ちゃんを …

91 comments

  1. Every weekend i used to pay a visit this website, as
    i wish for enjoyment, as this this web page conations actually pleasant funny stuff too.

  2. This post is worth everyone’s attention. When can I find
    out more?

  3. Have you ever thought about creating an e-book or guest authoring
    on other websites? I have a blog centered on the
    same topics you discuss and would really like to have you share some stories/information. I
    know my subscribers would value your work. If you are even remotely interested, feel free
    to shoot me an e-mail.

  4. Heya i am for the first time here. I found this board and I find It truly useful & it helped me out much.
    I hope to give something back and aid others like you
    helped me.

  5. Thanks for finally writing about >腰痛を感じないように重いものを持ち上げる方法 | iGotit
    <Loved it!

  6. If you want to grow your familiarity just keep visiting this
    web site and be updated with the most recent gossip
    posted here.

  7. Great blog you’ve got here.. It’s difficult to find excellent writing like yours nowadays.
    I honestly appreciate people like you! Take care!!

  8. Thanks for sharing your thoughts. I really appreciate your efforts and I am waiting for your further write ups thank you once again.

  9. Hello! I know this is kind of off topic but I was wondering if you knew where I
    could find a captcha plugin for my comment form?
    I’m using the same blog platform as yours and I’m having difficulty finding one?
    Thanks a lot!

  10. With havin so much written content do you ever run into any problems of plagorism or copyright infringement?
    My website has a lot of unique content I’ve either written myself or outsourced but it appears a lot
    of it is popping it up all over the internet without
    my authorization. Do you know any solutions
    to help prevent content from being stolen? I’d definitely appreciate it.

  11. Hey! I know this is kind of off topic but I was wondering if
    you knew where I could find a captcha plugin for my comment form?
    I’m using the same blog platform as yours and I’m having difficulty finding one?
    Thanks a lot!

  12. This is a topic which is near to my heart…
    Many thanks! Exactly where are your contact details though?

  13. Great items from you, man. I’ve have in mind your stuff previous to and
    you are just too fantastic. I actually like what you have obtained here, really like what you’re stating and the best
    way in which you are saying it. You make it enjoyable and you continue to care for
    to stay it smart. I can not wait to learn far more
    from you. That is actually a wonderful site.

  14. I’m amazed, I must say. Rarely do I come across a blog
    that’s both educative and entertaining, and without a doubt, you have
    hit the nail on the head. The issue is something that not enough people are
    speaking intelligently about. I am very happy that I came across this in my search for something
    relating to this.

  15. Have you ever considered about adding a little bit more than just your articles?

    I mean, what you say is fundamental and all. But think of if you added some great pictures or videos to give your posts more, “pop”!

    Your content is excellent but with images and videos, this blog could undeniably be one of the very best in its niche.
    Wonderful blog!

  16. I believe what you published made a great deal of sense.
    But, think on this, what if you were to write a killer headline?
    I ain’t suggesting your information is not solid, but what if you added
    a headline that grabbed folk’s attention? I mean 腰痛を感じないように重いものを持ち上げる方法 |
    iGotit is a little vanilla. You might glance at Yahoo’s front page and
    note how they write news headlines to grab people to open the
    links. You might add a video or a related picture or two to get readers interested about
    everything’ve written. Just my opinion, it would bring your posts a little livelier.

  17. Magnificent web site. A lot of useful information here.
    I’m sending it to some pals ans also sharing in delicious. And of course, thank you for your sweat!

  18. Hi there! This post could not be written any better!
    Reading through this post reminds me of my old room mate!
    He always kept talking about this. I will forward this post to him.
    Fairly certain he will have a good read. Many thanks for sharing!

  19. I am really enjoying the theme/design of your blog.
    Do you ever run into any internet browser compatibility problems?
    A handful of my blog audience have complained about my website not operating
    correctly in Explorer but looks great in Firefox.
    Do you have any ideas to help fix this issue?

  20. This is very fascinating, You’re an excessively skilled blogger.

    I have joined your rss feed and look forward to
    searching for extra of your great post. Additionally, I have shared your
    web site in my social networks

  21. Asking questions are really pleasant thing if you are not understanding anything fully, but this post provides fastidious understanding yet.

  22. I’ve read several excellent stuff here. Certainly price bookmarking
    for revisiting. I surprise how a lot effort you set to make such a fantastic informative site.

  23. Hi, I do think this is an excellent web site.

    I stumbledupon it 😉 I’m going to come back yet again since I book marked it.
    Money and freedom is the best way to change, may you be rich and continue to help other people.

  24. Hi this is kinda of off topic but I was wondering if blogs
    use WYSIWYG editors or if you have to manually code with HTML.
    I’m starting a blog soon but have no coding knowledge so I wanted to get guidance from
    someone with experience. Any help would be greatly appreciated!

  25. Someone necessarily lend a hand to make significantly posts I might
    state. This is the very first time I frequented your web page
    and to this point? I amazed with the analysis you made to create this particular post extraordinary.
    Fantastic task!

  26. I’m really impressed with your writing skills and also
    with the layout on your blog. Is this a paid theme or did you customize it yourself?
    Either way keep up the excellent quality writing,
    it’s rare to see a nice blog like this one nowadays.

  27. Hi! I know this is somewhat off topic but I was wondering if you knew where I could locate a captcha plugin for my comment form?

    I’m using the same blog platform as yours and I’m having
    difficulty finding one? Thanks a lot!

  28. I appreciate, lead to I found exactly what I used to be looking for.
    You have ended my four day lengthy hunt! God Bless you man. Have a nice day.
    Bye

  29. It’s difficult to find well-informed people for this topic,
    however, you sound like you know what you’re talking about!
    Thanks

  30. Keep this going please, great job!

  31. I visited various sites except the audio feature for audio songs
    current at this web site is in fact excellent.

  32. hi!,I really like your writing very so much!
    percentage we be in contact more approximately your article on AOL?
    I require a specialist in this house to unravel my problem.

    May be that’s you! Looking ahead to see you.

  33. Appreciating the commitment you put into your blog and detailed
    information you provide. It’s nice to come across
    a blog every once in a while that isn’t the same old rehashed
    information. Excellent read! I’ve saved your site
    and I’m including your RSS feeds to my Google account.

  34. Aw, this was an incredibly good post. Finding the time and actual effort
    to produce a superb article… but what can I say… I hesitate
    a whole lot and don’t manage to get anything done.

  35. Hi there, I think your site may be having internet browser compatibility problems.

    When I look at your website in Safari, it looks fine but when opening in I.E., it’s got some overlapping
    issues. I merely wanted to give you a quick heads up!

    Besides that, fantastic website!

  36. Thanks in favor of sharing such a pleasant thought, paragraph is good, thats why i have
    read it completely

  37. Hi, I log on to your new stuff on a regular basis.
    Your writing style is witty, keep up the good work!

  38. Thanks for sharing your thoughts about 腰痛 重いもの.
    Regards

  39. Excellent article. I absolutely appreciate this website.
    Thanks!

  40. It is perfect time to make some plans for the long run and it’s
    time to be happy. I’ve learn this publish and if
    I could I want to counsel you few attention-grabbing issues or suggestions.
    Perhaps you can write next articles relating to this article.
    I desire to learn even more things about it!

  41. What’s Happening i am new to this, I stumbled upon this
    I have discovered It absolutely useful and it has aided me out loads.
    I am hoping to contribute & aid different users like its aided
    me. Good job.

  42. Hello to every one, the contents existing at this web page are
    truly amazing for people knowledge, well, keep up the nice work fellows.

  43. My family every time say that I am wasting my time here at web, however I know I am getting familiarity all the time by reading such pleasant articles.

  44. I could not refrain from commenting. Very well written!

  45. Spot on with this write-up, I actually think this web site needs far more attention. I’ll
    probably be returning to read through more, thanks for the advice!

  46. Way cool! Some extremely valid points! I appreciate you writing this write-up and the rest
    of the website is very good.

  47. Hello! I’ve been reading your website for a long
    time now and finally got the courage to go ahead and give you a shout out from New Caney Texas!
    Just wanted to say keep up the good job!

  48. I visit everyday a few blogs and websites to read content, but this web
    site offers feature based posts.

  49. Very shortly this site will be famous among all blogging visitors,
    due to it’s fastidious posts

  50. Great post. I was checking continuously this blog and I am impressed!
    Very useful information particularly the last part 🙂 I care for such information much.
    I was seeking this particular information for a
    long time. Thank you and best of luck.

  51. Hey this is somewhat of off topic but I was wondering if
    blogs use WYSIWYG editors or if you have to manually code with HTML.
    I’m starting a blog soon but have no coding knowledge so I wanted to get advice from someone with experience.
    Any help would be enormously appreciated!

  52. Thanks for sharing your thoughts about 腰痛 重いもの.
    Regards

  53. I’m not that much of a internet reader to be honest but
    your blogs really nice, keep it up! I’ll go ahead and bookmark
    your site to come back later. Cheers

  54. I will immediately clutch your rss as I can not in finding your
    email subscription hyperlink or newsletter service.
    Do you have any? Please let me know so that I
    may just subscribe. Thanks.

  55. My family members always say that I am killing my time here at web, however I know I am getting experience all the time by reading such pleasant posts.

  56. bookmarked!!, I like your site!

  57. Hi there this is kind of of off topic but I was wanting
    to know if blogs use WYSIWYG editors or if you have
    to manually code with HTML. I’m starting a blog soon but have no coding experience so I wanted to
    get advice from someone with experience. Any help would be enormously appreciated!

  58. Fantastic site. A lot of helpful information here. I am
    sending it to some pals ans also sharing in delicious.
    And certainly, thank you on your sweat!

  59. Hi! I realize this is sort of off-topic however I needed
    to ask. Does running a well-established website such as yours take a
    massive amount work? I am brand new to writing a blog but I do write in my diary
    on a daily basis. I’d like to start a blog so
    I can share my own experience and feelings online. Please let me know if you have any recommendations or tips for brand new aspiring bloggers.

    Appreciate it!

  60. Hello there! I know this is somewhat off topic but I was wondering which blog platform
    are you using for this website? I’m getting fed up of WordPress because I’ve
    had issues with hackers and I’m looking at alternatives for another platform.
    I would be fantastic if you could point me
    in the direction of a good platform.

  61. An impressive share! I have just forwarded this onto a friend who was doing a little research on this.

    And he in fact ordered me dinner because I
    found it for him… lol. So allow me to reword this….
    Thank YOU for the meal!! But yeah, thanx for spending some time to talk about
    this subject here on your blog.

  62. Hi, for all time i used to check website posts here in the early hours in the daylight, because i love to learn more and more.

  63. Excellent goods from you, man. I’ve consider your stuff previous to and you
    are just too magnificent. I really like what you’ve obtained right here, certainly like what you’re stating and the
    way in which by which you assert it. You are making it entertaining and you
    continue to care for to keep it smart. I can’t wait to learn much
    more from you. That is actually a great web site.

  64. Howdy, i read your blog from time to time and i own a similar one and i was just
    curious if you get a lot of spam responses? If so how
    do you stop it, any plugin or anything you can suggest? I get so much lately
    it’s driving me insane so any support is very much appreciated.

  65. Keep on writing, great job!

  66. Every weekend i used to pay a quick visit this web page,
    for the reason that i want enjoyment, since this this web page conations actually
    fastidious funny data too.

  67. Howdy! I know this is kind of off topic but I was wondering which blog platform are you using for this website?
    I’m getting sick and tired of WordPress because I’ve had problems with hackers and I’m looking at options for another platform.
    I would be fantastic if you could point me in the direction of a good platform.

  68. I think everything published made a lot of sense.
    However, think about this, what if you added a little content?
    I am not saying your information isn’t good., however suppose you added a post title to possibly get people’s attention? I mean 腰痛を感じないように重いものを持ち上げる方法 |
    iGotit is a little boring. You ought to glance at Yahoo’s home page and watch
    how they write article titles to get people interested.

    You might try adding a video or a picture or two to grab people interested about everything’ve got to say.
    In my opinion, it could make your blog a little bit more interesting.

  69. Simply desire to say your article is as astonishing.

    The clearness in your post is simply nice and i could assume you
    are an expert on this subject. Fine with your permission let me
    to grab your RSS feed to keep up to date with forthcoming post.

    Thanks a million and please continue the rewarding work.

  70. Hmm it appears like your blog ate my first comment
    (it was super long) so I guess I’ll just sum it up what I wrote and say, I’m thoroughly enjoying your blog.

    I too am an aspiring blog blogger but I’m still new to the whole
    thing. Do you have any suggestions for inexperienced blog writers?
    I’d definitely appreciate it.

  71. Howdy exceptional blog! Does running a blog like this require a massive amount work?
    I’ve virtually no understanding of computer programming but I was hoping to
    start my own blog soon. Anyhow, if you have any recommendations or tips for new blog owners
    please share. I know this is off subject but
    I simply wanted to ask. Thanks a lot!

  72. Greetings I am so happy I found your webpage, I really found you by error, while I was searching on Bing for something
    else, Nonetheless I am here now and would just like to
    say cheers for a fantastic post and a all round thrilling blog (I also love the theme/design), I don’t have time to browse it all
    at the minute but I have bookmarked it and also added your RSS feeds, so
    when I have time I will be back to read a lot more, Please do keep
    up the fantastic jo.

  73. Hello, Neat post. There is a problem together with your web site
    in web explorer, would test this? IE nonetheless is the market leader and
    a huge portion of people will miss your great writing because of this problem.

  74. I am regular reader, how are you everybody? This paragraph posted at this web site
    is in fact pleasant.

  75. Hey there! This is my first visit to your blog! We are a team of volunteers and starting a new initiative in a community in the same niche.
    Your blog provided us useful information to work on.
    You have done a wonderful job!

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です