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体操する像
体操する像

辛いときは我慢しないで!産後の腰痛に効果的な3つの体操

体操する像

人生の中で、女性が経験する「出産」いう大きなイベント。出産前後、女性の身体は大きく変化するといわれており、その身体の変化に戸惑われる方も多いでしょう。約10か月という妊婦さんの生活を終えた後、身体は妊娠する前の状態に戻ろうとします。しかしその変化は、ときとして痛みを伴うなど身体の不調として表れることがあります。代表的なものとしてあげられるのが腰痛です。出産後の腰痛は、多くの女性が悩まされている問題の一つといわれています。

出産後の腰の痛みに効果的とされている方法はいくつかありますが、その中でも効果的なのがストレッチなどの「体操」です。忙しい毎日でも、ご自宅にて時間が少しあるときにササッとできるのでとってもおススメです。本記事では、なぜ出産後に腰が痛くなるのか、そして産後の腰痛に効果的な3つの体操をご紹介します。現在、産後の腰痛に悩まれている女性の方は、本記事をぜひ参考にしてくださいね。

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なぜ産後に腰が痛くなる?

美女

そもそも、なぜ女性は産後に腰が痛くなるのでしょうか。それは、赤ちゃんを出産するため骨盤が開くことが原因だと考えられています。

出産の時期が近づくと女性の身体の骨盤は緩み、赤ちゃんが出てきやすいように準備をします。そして、通常は出産が終わると、自然に骨盤は緊張を取り戻し元の状態に戻ります。しかし骨盤が緩んでいる状態の際に無理に腰をひねったり、身体に負担のかかる姿勢を習慣的にとった場合、骨盤に歪みが生じ、痛みが発生することがあります。そして出産後は、赤ちゃんを長時間抱っこしたり、授乳の際に無理な姿勢をとったりすることで腰に負担がかかり、腰痛が悪化することも考えられます。また、慣れない育児に疲れがたまることでストレスとなる場合もあり、ストレスが溜まると腰痛を悪化させる要因ともなります。このような理由から、産後の腰痛が発生するといわれています。

産後の腰痛は放置すると大変です

出産後は育児に家事に大忙しで、ついつい自分のことは後回し…なんてことになってしまいがちですよね。しかし出産後の腰痛は、前述の通り一般的な腰痛とは原因が異なります。そのまま放置しておくと、更に症状が悪化し二次的な問題を身体に引き起こす場合もあります。具体的にあげると次の通りです。

  • 椎間板ヘルニア
  • 慢性的な腰痛
  • ぎっくり腰
  • 肥満

上記の3つの症状は、日常生活に支障をきたすこととなり育児もより大変なものとなってしまいます。また、人によっては産後体重が落ちない場合もあり、肥満も女性にとっては大きな悩みとなってしまいますよね。そのため、赤ちゃんを出産した後は、しっかりと骨盤のケアをすることが大切といえるでしょう。また、現在は腰痛がないという方も、今後もしかしたら腰が痛くなる可能性もあります。事前にしっかりと腰をほぐしておくことも大切ですよ。

腰をケアする方法はさまざまなものがありますが、おすすめなのが体操です。今回は忙しい毎日の中でも、時間があるときに簡単に行うことができる3つの体操をご紹介します。

産後の腰痛に効果的な3つの体操

産後に効果的とされている3つの体操とは、次の通りです。

  • 背中まるめ体操
  • 骨盤刺激体操
  • 腹筋強化体操

それでは、上記3つの体操を次の項で具体的にご紹介します。

背中まるめ体操

  • 「1」両膝を立てて四つん這いの姿勢をとります。頭はダランと下げず、地面と平行な状態を保ちます。このとき息を大きく吸ってください。
  • 「2」その姿勢のまま、息を吐きながら背中をグーッと丸めて、お腹をひっこませます。首はおへそを見るようなイメージで中に引っ込めます。背骨が丸まっていることを意識してください。
  • 「3」息を吸い込みながら、「1」の姿勢に戻ります。背中がピンと伸びれていることを意識してください。

上記の体操を、1日5回を目安に行うと良いでしょう。

骨盤刺激体操

  • 「1」床にゴロンと仰向けになり、膝を立てます。(足だけ体育座りのイメージです。)
  • 「2」その態勢のまま、両膝を右と左にそれぞれゆっくりと倒します。

上記の体操を、1日3回ほど行ってください。

腹筋強化体操

  • 「1」床に仰向けになり膝を立て、両手を頭の後ろに当てます。
  • 「2」おへそを見るイメージで頭と頭に当てた腕、肩までを前方へグッと起こします。このとき腹筋に力が入っているか意識しましょう。

上記の体操は、お腹に負担がかかるため、産後2か月~3か月してから無理のない程度に、1日3回ほど行ってくださいね。

まとめ:ご自身の身体もしっかりとケアしてあげてください

本記事では、なぜ出産後に腰が痛くなるのか、そして産後の腰痛に効果的な3つの体操をご紹介してきました。もう一度、その3つの体操をおさらいしましょう。

  • 背中まるめ体操
  • 骨盤刺激体操
  • 腹筋強化体操

上記の体操は、骨盤や骨盤周りの筋肉を回復させるためにとても効果的です。筋肉に刺激を与えることで血流を良くし痛みを軽減させたり、腰痛を予防することもできるといえるでしょう。しかし、産後の腰痛の体操は、無理をしないということが大前提です。もし、少しでも痛みがひどい場合は中断してくださいね。赤ちゃんのお世話に家事、何かと忙しい日々かと存じますが、ご自身の身体もしっかりと労わってあげてください。そのために、本記事がお役に立てれば幸いです。

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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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