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ハートのクッションを掲げる女性
ハートのクッションを掲げる女性

腰痛にやさしい寝具の選び方

クッション

夜、布団へ横になって眠る時、身体に違和感無くリラックスできていますか? そして朝目覚めた時、首や肩が痛かったり、背中に張りが出たり、腰が痛い・重いということはありませんか?
身体に無理がかからず、気持ちよく眠ることによって疲労の回復にも違いが出てくるはずです。本記事では、肩こりや腰痛予防のための寝具(特に、マットレスや敷布団)の選び方についてまとめてみます。

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睡眠中に腰が痛くなるのはなぜでしょうか

はてな

寝る時に、頭の位置が決まらず不安定なままの状態のため、起床した時に首筋が凝ったような、あるいは張るような感じがすると、枕が合わないのではないかと、疑う人が多いと思います。枕が原因となっている場合もあるのですが、それ以外にも敷布団やマットレス、ベッド等が原因となっている場合があります。背中や腰が痛くなってしまう場合も、これらが原因というケースが多いのです。

就寝時に大切なことは、体の力が自然と抜ける状態になっているかどうかなのです。立ったり座ったりなど、日中起きている状態では、その姿勢を支えるために筋肉が活動しています。それらの筋肉を休め、脳の疲労までも回復させて翌日すっきりと目覚めるためには、心地よく感じられるような「就寝環境」を整えなければなりません。

身体に合う寝具を選びましょう

マットレスを使う場合は、ベッドや敷布団と組み合わせることで、快適な寝心地を得ることが出来ます。マットレスには、様々な硬さや素材の商品があります。もし、自身の身体に合わない商品を使用すると、どのようなことが起きてしまうのでしょうか? 考えられる症例を挙げてみます。

  1. 横になった際の、首筋の違和感や肩周辺の張り感
  2. 身体の力の抜けが今一つという感じ
  3. 背中に痛みや違和感がある
  4. 腰に重みや違和感がある
  5. 寝返りが打ちにくく、打とうとすると腰が浮くような感じがする
  6. お尻が当たる部分に痛みがある
  7. 夜中に何度も目が覚める
  8. 十分に睡眠時間を取っても疲れが抜けない感じがする

マットレスの選び方のポイント

布団に横になる時、多くの人は、体の向きを仰向けか横向きにします。寝返りした際、体の向きが変わっても腰や背中、お尻などが沈み込み過ぎず、マットレスによってしっかりとサポートされていることが重要です。

睡眠中は、何度も寝返りを打ちますので、寝返りが打ちやすいということもマットレスを選ぶ際のポイントになります。仰向けに寝る場合は、腰や背中~お尻、横向きの場合では、肩から腰~お尻のあたりが、どのくらいマットレスに沈み込むかによって、寝心地や睡眠の深さに影響が出るようです。

マットレスは、柔らかすぎるのも硬すぎるのもいけません。どちらかに偏っていると腰が痛くなる可能性があります。よくある誤解として、ふかふかの柔らかい敷布団が気持ち良さそうに思えるのですが、本当に身体をリラックスさせるためには、お尻や腰、肩などの沈み込みやすい部分が、マットレスからの適度な反発でサポート(支えられる)され、背骨のカーブが自然な形で保持されるような商品が良いのです。

低反発マットレスについて

腰痛や肩こり対策となるような特長を備え、快眠をもたらす寝具がたくさん開発されてきています。低反発マットレスや多くの「点」で体を支えるマットレスなどの商品があります。そういった商品は腰痛対策に向いています。人の背骨のS字カーブは、人によってカーブの形が微妙に異なります。また体重によってもカーブの形状が違っています。ですから、自分の背骨のカーブの形状を保ってくれるような寝具を探しましょう。

以前は背骨のS字カーブに良いマットレスは10万円以上することも珍しくありませんでした。コイルが多数入っているようなマットレスがそれにあたります。しかし、最近の低反発マットレスなどは、ダブルサイズであっても5万円以下の商品が数多く販売されています。

お勧めの商品の一例について

下記に、腰痛対策に効果があると評価されている商品の一例を紹介します。

マニフレックス

マニフレックスは、stylestore社より販売されているマットレスで、背骨の自然なカーブを保持してくれる優れた商品です。世界特許を取得した高密度弾性素材を使用しており、温度が変化しても素材の硬さが極端に変化してしまうということはありません。横になった際に沈み込みやすいお尻、肩などの部位も、優れた体圧分散機能でカバーできています。三つ折りタイプになっており、収納も楽です。

雲のやすらぎ

雲のやすらぎは、5層構造で体圧分散する、腰痛対策に効果があると評判のマットレスです。厚さが17cmあり、「雲の上に寝ているようなやすらぎ感」をコンセプトに開発されています。腰に対する負担も非常に軽く、適度な反発力で寝心地も非常に良いと評価されています。

整圧敷布団

整圧敷布団は、東京西川が長期入院患者用の床ずれ防止を目的に1971年に開発した「ムアツ布団」の後継の商品として2002年に発売されました。ムアツ布団よりも凹凸の間隔を短くし、本体の上面及び下面に深いスリットを入れることにより、ムアツ布団に比べてより一層の体圧分散効果を実現し、寝心地の向上に結び付けた敷布団です。凹凸構造のブロックが、それぞれ独立して身体を保持する働きをしており、そのクッション構造で沈み込みを調整することにより、しっかりとボディラインにフィットしています。そのため血行の妨害を緩和できると考えられています。

まとめ:腰痛にやさしい寝具の選び方

本記事では、肩こりや腰痛予防のための寝具(特に、マットレスや敷布団)の選び方についてまとめました。

  1. 腰痛対策のためにマットレスを選ぶ場合、腰や背中、お尻などが沈み込み過ぎず、マットレスによってしっかりとサポートされるような商品を選ぶことが重要です。
  2. マットレスは、柔らかすぎるのも硬すぎるのもいけません。どちらかに偏っていると腰が痛くなる可能性があります。
  3. 最近では、「マニフレックス」「雲のやすらぎ」「整圧敷布団」のような優れた商品も販売されています。

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