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考える女性

生理のときの重くてつらい腰痛を緩和しませんか?

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日本人に多いとされる腰痛。中でも女性特有の腰痛と言えば、生理時の腰痛を真っ先に思い浮かべる女性が多いのではないでしょうか。

古いデータになるのですが、平成2年にMSG研究会によって行われた生理に関する調査によると、生理による身体的不快症状を感じる人の割合は、それぞれ腹痛が67.3%、腰痛が46.3%、全身倦怠感は36.3%という結果になっています。およそ2人に1人が生理時に腰痛を感じているということですね。

また、同データによると、生理痛を感じない人の割合は11.8%ということなので、88.2%の女性がなんらかの生理痛を感じていることになります。

およそ9割の女性が経験するつらい生理痛。ただでさえ不快感がひどいのに、痛みまでともなうのですから、気分まで滅入りますね。毎月続く生理のときの腰痛。なんとかしたいと思いませんか。

今日は、生理のときの腰痛緩和方法についてご紹介しましょう。

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体のことを知っておこう

見て

まずは、体のことを知っておくために、簡単に生理についておさらいしておきましょう。

生理とは、25~38日間隔で定期的に起こる子宮からの出血のことです。生理のしくみはこのようになっています。

  1. 左右にある卵巣のどちらかで、およそひと月に1個、卵子が成長します。このとき子宮では、受精卵を迎える準備として、内膜がふくらみ始めます。
  2. 成長した卵子は卵巣から飛び出します。これが排卵です。排卵後、卵子は卵管に吸い上げられて子宮へ向かって移動します。
  3. 子宮内膜は、受精卵のベッドの役割をはたすため、さらに厚くなり、赤ちゃんを育てるために必要な血液もたくわえ、受精卵を待ちます。
  4. 受精しなかった場合、子宮内膜は必要なくなるので、子宮からはがれ落ち、蓄えられていた血液と一緒に体の外に出されます。これが生理です。
  5. 生理になるとすぐに次に備えるよう脳から指令が出るので、一連のサイクルが繰り返されます。

子宮内膜と聞くと、1枚の膜のようなものを想像するかもしれませんが、実際は細胞や毛細血管、分泌腺などの組織で、この子宮内膜は生理前になると1㎝ほどの厚さになります。

生理のしくみがなんとなく分かったところで、生理と腰痛の関係についてみていきましょう。

どうして腰が痛くなるの?

生理痛が起こる原因は、血行不良、骨盤の歪み、冷え、ホルモンの影響によります。詳しくみていきましょう。

黄体ホルモンの影響

生理痛の痛みは黄体ホルモンの分泌量の影響を受けていると言われています。このホルモンが分泌されることで子宮を収縮させる役割をもつ物質が分泌されます。この物質の分泌量が多いと、収縮が過剰になるので子宮への血行が悪くなり痛みを引き起こします。その痛みが下腹部や腰へと伝わって腰痛として認識されているのです。

骨盤の歪みと冷え

骨盤の歪みで子宮の位置がずれると、血行が悪くなるので腰痛を引き起こすことがあります。また、体が冷えると血液の循環が悪くなるので、痛みが強くなることもあります。

ストレス

また、生理時の心因的なストレスが腰痛を引き起こす場合もあります。生理時はホルモンの分泌が変化するので、イライラしたり不安を感じやすくなったりします。結果としてストレスが強くかかり、自律神経のバランスが乱れ、血行障害を起こすことにより腰痛を引き起こすことつながるのです。

過剰なストレスはセロトニンやノルアドレナリンという痛みを抑制するホルモンが減少するので、痛みを感じやすくなってしまうという悪循環におちいります。

病気が潜んでいることも・・

子宮内膜症などの子宮疾患から生理痛が引き起こされている場合、骨盤付近の血行が阻害されたり、経血が出づらくなったりするので、ひどい腹痛とともに、ひどい腰痛を感じることもあります。

痛みがひどい場合は、子宮や卵巣のほか、胃腸や肝臓などの疾患が隠れている場合もあるので、早めに専門医に相談しましょう。ただの生理痛だと思って市販の鎮痛剤などでごまかしていると、取り返しのつかない事態になる恐れもあります。

余談ですが、生理をチェックすれば深刻な病気が発見できることもあるので、いつもの生理と違うなと感じたら早めに婦人科の診察を受けましょうね。

腰痛の緩和が期待できます

最後に、生理時の腰痛を緩和させる方法をいくつかご紹介しましょう。

体を温める

冷えの改善と血行をよくするために、体を温めることは有効です。柔軟性を持つ骨盤をつくるためにも役立ちますよ。

ゆっくりお風呂に浸かったり、のんびりと半身浴をしたりして全身の筋肉を温めましょう。また、おしりの割れ目の上あたりにある仙骨を温めると全身が温まります。冷えが強いかたは、仙骨とおへその下を温めると効果が上がります。

ホルモンバランスを整える

毎日冷たいものばかり飲んでいませんか?温かいものを飲むことで交感神経と副交感神経がバランスよく働くようになるので、女性ホルモンのバランスが整ってきます。

お味噌汁は体を中から温めるだけでなく、美容と健康によい栄養素が摂れるのでおすすめです。食後は温かい日本茶を飲みましょう。カテキンが入っているので美肌効果もありますよ。

骨盤を矯正する

まずは、ご自分の骨盤に歪みがないかチェックをしてみましょう。

  • 足をのばして床に座ります。かかとの位置が左右で違っていませんか?
  • 目を閉じて片足立ちしてみましょう。10秒以上ぐらつくことなく立っていられますか?
  • 椅子に座って足を組んでみましょう。どちらか一方が組みにくかったり、きつく感じたりしませんか?
  • ネックレスやスカートがいつも同じ方向にずれてしまいませんか?
  • ウエストのくびれ部分の高さは左右で違っていませんか?

ひとつでも当てはまれば骨盤が歪んでいる可能性があります。

骨盤の矯正を期待できる簡単な体操をいくつかご紹介します。効果を実感するには最低2週間かかると言われているので、継続することが大切です。

  • おしりで歩く運動
  • 足をのばして座り、おしり歩き運動をしましょう。ひざはできるだけ伸ばし、体を大きくひねりながら骨盤を前に出すようなイメージでおしり歩きすることがポイントです。10歩あるいて10歩もどります。これを3セット行いましょう。おしりが大きく前へ出るようになれば成果があった証拠です。

  • 腰とおしりを上げる運動
  • 仰向けに寝て、両手で体を支えながら腰とおしりをゆっくり上げます。反動をつけずに上げることがポイントです。そのまま3秒キープしたらお尻を床におろして10~15秒ほど力を抜いてリラックスします。これを2~3回行いましょう。腰を痛めやすい人は無理をしないでくださいね。

  • 腰を回す運動
  • 両足を肩幅ほどに開いて、両足先はまっすぐ前に向けて立ちます。両手は腰に当て、フラフープを回すように腰を水平にゆっくりまわしましょう。膝はなるべく曲げないように注意しましょう。右回りと左回りそれぞれ30回ずつ、それぞれ1分を目安に行います。

  • 骨盤をねじる運動
  • 仰向けに寝転がり、ひざを立てて、左右のくるぶしと膝同士をくっつけます。そのまま足の力を抜いて右へ倒して10秒ほどキープします。次は左へ倒して10秒ほどキープします。これを毎日続けると骨盤の位置をもとに戻す効果が期待できます。

ストレッチで腰痛を緩和させる

腰痛がひどい場合、ストレッチで痛みを緩和させるのもひとつの方法です。

  1. 椅子に浅く腰かけて、足を開き背筋を伸ばします。
  2. そのままゆっくり息を吸います。
  3. 息を吐きながらゆっくりと両足の間に頭を入れるように上半身を曲げます。
  4. 3秒数えてゆっくりと上半身を起こします。
  5. 今度は椅子に深く腰かけ、息を吸いながら上半身を後ろにそらします。
  6. そのままの状態で息を止めて3秒数えたら、ゆっくりと元の姿勢に戻します。
  7. 座ったまま右ひざを両手でかかえて胸に引き寄せます。
  8. 3秒数えたら下ろします。
  9. 左ひざも同様にします。

深呼吸をするようにゆっくりと呼吸することがポイントです。

まとめ:続けることが大切です

女性のおよそ9割が経験している生理痛。ひと言で生理痛と言っても、腹痛や腰痛、頭痛や下痢、便秘、全身の倦怠感など、その症状は人によってさまざまあります。また、左右の卵巣から交互に排卵が起こるため、痛みや症状の程度が変わることもあります。

さまざまな症状がある生理痛ですが、代表的な症状と言えば腹痛と腰痛ですね。今回は腰痛にスポットをあて、痛みが発生するメカニズムとその緩和方法をご紹介してきましたが参考になったでしょうか。

生理痛が起こるのは、血行不良、骨盤の歪み、冷え、ホルモンの影響に原因があります。

冷えの改善や血行をよくするために、体を中から温めましょう。お風呂にゆっくり浸かったり仙骨を温めたりすることが有効です。骨盤の歪みがあるかたは、運動で歪みを矯正してはいかがでしょうか。

ホルモンバランスを整えるためには、温かい飲み物が効果を発揮します。美容と健康にも役立つので毎日飲む1杯のお味噌汁はおすすめです。

ここでご紹介した内容は、即効性がないので継続することが必要になってきます。簡単にできるものばかりをご紹介しましたので、ぜひ続けてみてくださいね。

また、生理痛がひどい場合は、子宮や卵巣などの疾患が隠れていることもあります。我慢して手遅れになってしまったら大変です。早めに婦人科に相談しましょうね。

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