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ストレッチする男
ストレッチする男

腰痛の原因とは?辛い腰痛の対処法と基本的なリハビリ

ストレッチマン

中年以降、転倒しただけで腰痛に悩まされるようになった、という方は大変多いものです。

またその転倒後は痛みがあまりないので自覚をせず、放っておく場合が多いのですが、平気と思って普段通り生活していると、段々腰痛に悩まされるようになります。そして、1~2年と経過するうちに背中をまっすぐ保てず、腰が曲がってしまい、杖に頼る生活となる方々が多いでしょう。

本記事では、腰痛にならない普段の生活方法、腰痛になってしまった場合の対処法、またどんなリハビリ方法があるのかを、順を追ってご紹介していきます。腰痛は大変辛いものです。たかが腰を打った、だけで放置せず、いつまでも若々しい生活を維持するために、本記事が読者の方々のお役に立てば幸いです。

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日常生活における腰痛予防:良い姿勢

最も大切なのは良い姿勢を心がけて生活すること、それが腰痛予防の基本といえます。腰に負担をかけない正しい立ち方のポイントは次の3つです。

  • あごを引き、肩の力を抜く
  • 背筋を伸ばし、胸をあまり反らせない
  • 肛門を引き締め、下腹に力を入れる

その他普段の生活で注意すべきこと

また、次の6点にもご注意下さい。

  • 猫背にならないように気をつける
  • いきなり重い荷物を持ち上げない(持ち上げる時は、ゆっくりと)
  • 荷物は出来る限り体に密着させて持つ
  • 長時間座りっぱなしや、立つことを避ける
  • 食べ過ぎ・肥満は膝を痛め、正しい歩行を妨げるので注意
  • 寝そべって(うつ伏せで)読書やパソコンをしない

正しい姿勢かどうかは、家族や友人に時々見てもらったり、全身を鏡に映すなどして、
チェックする習慣を身につけましょう。

日常生活における腰痛予防:正しい歩き方

また次に大事なのは、腰に負担をかけない歩き方です。
正しい立ち方を基本として、そのまま足を踏み出すと良いでしょう。

正しい歩き方の実践

次の6点をポイントにして下さい。

  • あごを引き、肩の力を抜く
  • 腕を自然にふる
  • 背筋と膝を伸ばす
  • かかとから着地しながら歩く(後ろ足はつま先で地面をけるように)
  • ハイヒール、滑りやすいサンダルでの歩行は避ける
  • 猫背で膝を曲げて歩かない

腰痛になってしまったら?その対処法

腰痛の男

また普段から、腰を急に捻った状態で何か動作をしたり、中腰を長時間続けることは腰痛の原因になります。ズボンやスカートを立ったまま着用しようとしただけで腰を捻り、腰痛になったり、中腰で顔や髪を洗うだけで腰痛になる場合もあります。

こんな場合は、椅子に座りズボンなどをはく、片足を台に乗せて顔を洗うなどの工夫が必要です。また、起床時にいきなり体を動かすと突然腰痛になることもあります。夜間には人間は筋肉を休めていますから、準備運動なしに急に起き上がることが、腰に負担を与えるのです。

腰痛にもしなってしまったら、とにかくすぐに整形外科を受診して下さい。病院では、痛みの程度により痛み止めの注射、鎮痛薬の処方、またコルセットの着用などで腰痛を和らげてくれます。また、重い荷物は持たないように、荷物が多い場合は両手に均等な重さとなるように持つよう指導してくれます。

帰宅した後、しばらく布団に横向きに寝ていると痛みも和らぎます。その場合、少し腰や膝を曲げてみて下さい。

休む場合の注意点

休む場合のポイントは、次の3つです。

  • 少し固めの寝具を使う
  • うつ伏せで休まない:うつ伏せは腰を反らせるため、腰痛がひどくなります
  • 腰の痛みが激しい時:えびのように背中と腰を丸めて横向きに寝ると、痛みがかなり楽になります

ゆっくり起き上がり、痛みが少しましになったようでも、まだ不安定な感じがするものです。その際コルセット を着用しましょう。コルセットは弱った腰の筋肉を、上半身の重みを支えることで守ってくれます。

また温かいお風呂に、足元に気をつけ、ゆっくり浸かりましょう。痛みを和らげるのに大変効果的です。ただし、ひどく傷む場合は無理な入浴は避けて下さい。

腰痛になりやすい人とは

ここで、腰痛になりやすい人の特徴を今一度、まとめてみましょう。

  • 腰のそりが強くなっている人
  • 腹筋や背筋の筋力が低下している人
  • 背筋及び下肢の筋肉の柔軟性が低下している人
  • 腰を伸ばす筋肉の力が低下し、腰曲がりの傾向にある人

腰痛のリハビリ方法:腰痛体操

そこで、腰痛にならないため、また腰痛になった後、もっとも効果的なのは腰痛体操です。腰回りや背中の筋肉を普段から鍛えておくと、腰痛という辛い痛みを経験せずにすみます。

具体的な5つのリハビリ体操

  • 腹筋を鍛える:仰向けに寝て両膝を立てましょう。腕を前に伸ばし、膝にさわるように肩を上げ、やや首を上げます。お腹に力を入れ、そのまま呼吸しながら5つ数えます
  • お尻の筋肉を鍛える:両手は軽くお腹の上で組みます。腰を床につけ、お尻の穴にきゅっと力を入れてすぼめ、ややお尻を浮かせ、呼吸しながら5つ数えましょう
  • お尻の筋肉のストレッチ:仰向けの姿勢のまま、片足を胸にゆっくりと引きよせて、気持ちがいいところで止めます。その姿勢で、呼吸しながら30秒数えましょう。左右両方行って下さい。お尻の筋肉を伸ばすのがポイントです
  • 腰背筋(腰から背中の筋肉)のストレッチ:仰向けの姿勢から、おへそをのぞきこむように両足を両腕で抱え込み、腰から背中の筋肉を伸ばします。そのまま呼吸しながら30秒伸ばして下さい
  • 最後に、全身のストレッチで筋肉を柔らかく:寝たまま、手と足をうんと伸ばし、体全体を約30秒間伸ばしてみましょう

これらの体操を、朝起きた時、または寝る前などに一日一回行うだけで、腰痛はかなり和らぎ、姿勢もよくなり、気持ちもリフレッシュされます。

ただし、無理は禁物です。痛みが多少ある時は体操は控えた方が賢明です。ご自分に合った体操の組み合わせや回数などは、医師とよく相談して決めて下さい。

また、コルセットの長期間使用、就寝時の使用は禁物です。これは痛みがひどい時の緊急的な措置です。コルセットにより全身の血流が悪くなり、かえって腰の筋肉が弱まり、腰痛が悪化する場合があります。

まとめ:腰痛には医師との相談、食生活への注意、リハビリの継続が大事です

本記事では、腰痛はなぜ起こるのか、その予防とリハビリについて解説してきました。全体をまとめてみましょう。

  • 原因:ふとした転倒(特に家庭内の事故が多くなっています)や捻り
  • 予防:正しい姿勢と歩き方の実践
  • リハビリ:筋力を鍛えるリハビリ体操を根気よく実行すること

少しの異常でも放置せず医師に相談し、定期的な検診でチェックを受けましょう。また、食事ではカルシウム摂取を心がけて下さい。牛乳は手軽にカルシウムが摂れると思われがちですが、牛乳中のナトリウムやたんぱく質が、カルシウムの排泄を促進するという説もあります。

サプリメントとしてお勧めなのは、NICHIGA のL型発酵乳酸カルシウムです。

これは、ご飯を炊く時、またはスープ、お味噌汁などに気軽に入れて体内に取り込める、顆粒状の水溶性サプリメントで、カルシウムの吸収率は大変高いと言われています。こうした食生活や体操などの継続などで、ご自分の体の自然治癒力を高め、健康的な生活を維持するよう努力して下さい。

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