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女性、フライパン、料理
女性、フライパン、料理

生理痛が引き起こす腰痛の5つの対策

女性

 
普段は腰痛がないのに、生理の前や生理中だけ腰が重い、痛い、ということはありませんか? 毎月のことだからツラいですよね。生理時の腰痛は女性特有のもので、子宮と骨盤、女性ホルモンが大きく関係しています。

こちらでは、生理時の腰痛の原因と解消方法についてご紹介します。

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生理時の腰痛の原因

生理時の腰痛の原因は、大きく分けると2つあります。

月経前緊張症(PMS)

女性

生理の前になると体調が悪くなる女性がいます。『月経前緊張症』と呼ばれるものですが、生理が始まる数日前から、頭痛、下腹部膨満、吐き気、めまい、倦怠感、情緒不安定、腰痛など、人によって程度の差はありますが、このような症状が出ます。生理が始まると症状が軽くなったり、症状が全くなくなったりします。

ホルモン分泌
生理のときに感じる痛みには、黄体ホルモンが大きく関係しています。黄体ホルモンは子宮を収縮させるプロンスタグランジンという物質を分泌させます。この物質が分泌される量が多くなると、下腹部に痛みを感じたり、腰痛を引き起こしてしまうのです。

メンタル面
生理前の腰痛をはじめとする様々な症状は、精神的な面にも大きく左右されます。月経前緊張症候群に悩む女性は、神経が細かい性格の人が多い傾向にあります。不安感や恐怖心、怒りなどの精神的な感情が傷みを誘ったり、増加させることもあるのです。心の状態の安定を心がけ、ストレスを溜め込まないことが症状を軽くする第一歩になります。

自律神経
自律神経のバランスが崩れると、ホルモンの分泌にも大きく影響します。更に、ストレスによって自律神経が乱れると、ホルモンの分泌にも異常が出ます。心と自律神経は密接な関係にあるのです。

器質性月経困難症
腰痛は、子宮や卵巣の異常によって引き起こされることもあります。生理の前に、腰痛を始め、様々な症状が出て苦しい思いをする場合、一度婦人科を受診してみた方がいいでしょう。子宮内膜症、子宮筋腫、卵巣腫瘍などあります。

月経困難症

生理時に、強い腰痛や下腹部の痛み、不快感などがあり、治療が必要なほど症状がひどい場合、月経困難症と呼ばれます。生理が数日経過したり、生理が終わるとこれらの症状もなくなります。

血行不良
子宮に血液を送る働きをすることから全身が血行不良になりがち。骨盤内に血液が充血し、子宮の重量も増加して腰が重くなります。

骨盤のゆがみ
骨盤など骨格や姿勢の影響で生理痛が出やすいこともあります。足の長さが違う。左右の肩の高さが斜めになっていると言われる。いつも足を組んで座ってしまうなどありませんか。生理中は骨盤が広がります。骨盤が歪んでいるとうまく広がることができず、腰に負担がかかります。

ホルモンの影響
PMS時と同様です。黄体ホルモンによるプロンスタグランジンの分泌量が多い場合、腰に負担がかかります。

生理時の腰痛の解消方法

温める

生理中の腹痛にも効果がある、この温めるという方法ですが、同じように腰痛にも効果があります。子宮の収縮が骨盤や腰にまで影響を与えているので、温めることで子宮の収縮の痛みを軽減させることができ、同時に腰痛も軽減させることが出来ます。また温めることで血行が良くなるので、血液を多く排出する生理時には、血液の循環が良くなることや新陳代謝が活発になることは、いいことなのです。

  • 湯船につかる
  • 白湯やショウガを入れた温かい飲み物などを飲む
  • カイロ、腹巻きなど温めグッズを活用する

ストレッチを行う

自宅で簡単に出来る方法として、ストレッチがあります。骨盤や腰の痛みを軽減するために、腰周りの筋肉をほぐして骨盤のズレを矯正するようなストレッチをしましょう。立った状態で腰を前後左右各15回ずつ動かします。前後左右の後、今度は円を描くように左廻し右廻し各15回ずつ行う。これだけでOK。

つぼ押し

また、つぼ押しも効果的。「三陰交」は内側のくるぶしの上、指の横幅3本分ほどの位置にあるツボです。徐々に力を加えながら、骨に沿ってマッサージしてください。「足三里」のツボは、足のひざ下やや外側のくぼみから指4本ほど下の位置です。親指でやや強めに5秒ほど押します。

漢方薬

桂枝茯苓丸という漢方薬は生理不順や生理痛、頭痛、めまい、肩こり、のぼせ、足の冷えなどに効果的です。漢方は合う、合わないがあるのでご自分の身体と相談してくださいね。

食生活を整える

しっかり栄養、カロリーは控えめが大事です。5大栄養素をしっかりとり、からだに栄養をしっかり送りましょう。また、しっかり水分1日2L以上の水をこまめに摂って、体内循環を良くして老廃物を排出しましょう。

ALINCO(アルインコ)  エクササイズ フロアマット 厚さ 9mm EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 93

まとめ:生理の時の腰痛をなんとかしよう

生理時の腰痛の原因には月経前緊張症と月経困難症の2つがあります。どちらもホルモンや、子宮、骨盤などが関係していると考えられます。対策方法をおさらいしておきましょう。

  • 温める
  • ストレッチ
  • ツボを押す
  • 漢方薬
  • 食生活を整える

この記事を参考にして、生理中でも痛みなく快適に過ごしてくださいね。

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