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お絵描きする子供
お絵描きする子供

腰痛に悩む産後の女性に伝えたい4つの腰痛対策

お絵かきする子供

産後に腰痛が続くと本当につらいですよね。腰痛が続いて寝返りできなかったり、赤ちゃんを抱っこできなかったり…。腰痛があると授乳で抱っこしたり座ったりするだけで痛む人もいらっしゃるようです。

育児をしながらの腰痛はとても大変ですし、産後の体調が回復していないのに加えて、子連れで整体や病院に通うだけでもかなりストレスになるのではないかと思います。

産後の腰痛にお悩みの方に自宅できる腰痛に悩みながらの産後を乗り切るための4つの方法をご紹介します。

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産後に腰痛が続く原因は

美女

腰痛の原因は色々ありますが、産後に続く腰痛は、骨盤のゆがみによるものが多いようです。特に、産後すぐの腰痛をほっておくと骨盤のゆがみが矯正されずに、腰痛が続いてしまう原因になります。

女性は月経時などのホルモンのリズムに合わせて、定期的に骨盤が開いたり閉じたりしています。また、妊娠すると胎児の成長に合わせ骨盤が開き、出産時に最大に開いて、赤ちゃんを通します。

産後は自然と骨盤が閉じていくのですが、妊娠前や出産前の運動量が少ないと骨盤がもとに戻りにくくなります。骨盤が開き気味の人は産後の骨盤が緩みやすくなり、急にぐっと痛くなるような腰痛が起こりやすくなるようです。

産後すぐの腰痛や恥骨の痛みは、出産という大きなイベントから身体が修正することで当然ではありますが、腰痛が続くようであれば、早めの対策が必要です。

本来、人間の身体は、しっかりと栄養と酸素が含まれた血液が十分に循環することによって、自然に健康な状態になろうとしています。栄養状態が悪かったり、産後の貧血が続いて酸素不足になっていれば、産後の腰痛からの改善も遅れてしまいます。

また、子育てや新しい環境といったというストレスがあると、血流が悪くなり腰痛が悪化するようです。

産後の腰痛を緩和する4つの腰痛対策

産後の腰痛対策は、対策が早いほど回復が早まります。産後の腰痛を和らげて、楽しい子育てができるような4つの腰痛対策をご紹介しましょう。

産後の腰痛対策その1:骨盤矯正

産後の腰痛対策は、まずは骨盤矯正からおこないましょう。当たり前のようですが、軽く考えてしまったり、骨盤矯正の方法を間違ってしまうと、腰痛の原因になってしまいます。

特に産後すぐの骨盤矯正を行うことが大切ですが、育児に集中すると自分のケアの余裕はないと思います。出産後、月経がはじまっていない人は、すぐに骨盤矯正を始めましょう。すでに月経がはじまっている人は、月経の周期に合わせて骨盤矯正を行うことをお勧めします。

腰痛改善のためには、骨盤矯正を行っている整体を利用する方が手っ取り早く、効果も早いと思います。とはいえ、自宅でも自宅でできる骨盤矯正を行うことで早く腰痛が改善されるでしょう。

簡単にできる体操があります。
仰向けで寝て、脚を90度に曲げます。そのまま、左右交互に倒します。1~3分程度続けるようにしましょう。
とても簡単で、寝る前にできる体操ですが、毎日続けることで効果が上がります。

産後の腰痛対策その2:血流を良くする

産後の腰痛に限らず、血流が悪いと腰痛が悪化します。腰痛には特効薬などはなく、身体本来の持つ治癒力で改善するしかありません。手術などが必要な場合を除いて、時間をかけて身体が治してくれるのを待つしかないのです。

身体は血液に酸素や栄養などの修復に必要なものを流して、患部を修復していきます。しかし、血流が悪く、痛みのある患部まで必要な栄養が届かなかったり、少ない量しか届かないようであれば、回復に時間がかかります。

血流を良くすることで、必要な栄養を十分に送り込み、回復力を高めましょう。産後の腰痛も出産で受けた大きな負担を自然に戻すのを待っている状態ですから、血流改善はとても大切です。

血流を良くするためにはまず温めること。特に、腰回りを冷やさないように腹巻を使ったり、痛みの強い場所には使い捨てカイロを利用してみましょう。

お風呂にゆっくりつかるのもお勧めです。産後すぐの入浴や、育児中にゆっくり入浴するのは難しいかと思いますが、家族に協力をお願いして、身体をいたわりましょう。

産後の腰痛対策その3:貧血を改善させよう

産後の腰痛に貧血が関係するなんて不思議だと思われるかもしれませんが、腰痛は貧血によって悪化することもわかっています。というのも、貧血は身体を治すために必要な栄養分が不足し、またそれだけで血流を悪化させてしまうからです。

産後の女性のほとんどが貧血状態です。赤ちゃんは、文字通り真っ赤な姿で生まれてきます。これは血液が多いからであり、また、血液の赤は鉄が含まれる赤血球の赤さです。赤ちゃんが元気であればあるほど、母体から沢山の鉄をもらって生まれてきます。それだけ母体が貧血になってしまうわけです。

血流が悪くなれば、腰痛を含めて産後の回復に時間がかかります。貧血があると疲れやすくなるために育児をするための体力が続きません。産後は貧血対策も取り組みたいですね。

貧血改善には、赤みのお肉を食べるのが一番です。特に、牛や豚などの動物性タンパク質を摂りましょう。ほうれん草やひじきといった植物性の鉄分は吸収が悪いので、ビタミンCを一緒に摂りましょう。

産後の腰痛対策その4:時にはストレス発散を

産後の腰痛が続くのは、ストレスのせいかもしれません。ストレスでも血流が悪くなってしまうのです。慣れない育児に疲れていたり、子供たちに囲まれて社会と離れ孤独に感じることもあるでしょう。

そういったストレスから腰痛だけでなく精神的にもかなり疲れてしまいます。時には子供を預けて、自分だけの時間を持ちましょう。お風呂に一人でゆっくりつかって、ゆっくり寝る…それだけでもかなりリフレッシュされるはずです。自分だけで抱え込まずに、リラックスできる時間を作りましょう。

ALINCO(アルインコ) エクササイズフロアマット EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 58

まとめ

産後の腰痛は、骨盤矯正からはじまり、血流の改善、貧血対策、ストレス対策などできることから始めてみましょう。

出産という神秘の力の中で身体は大きく変わり動いたのです。個人差はありますが産後に時間がかかる場合もありますから、焦らずにゆっくり取り組んでくださいね。

産後の疲れから回復し、腰痛が改善することを祈っています。

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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

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