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パソコンの上に座るおじさん
パソコンの上に座るおじさん

腰痛にならない正しい姿勢の保ち方

パソコンの上に座るおじさん

慢性的な腰痛のうち、その多くの原因は猫背の姿勢にあると言われています。
心当たりがある人も少なくないのではないでしょうか。

腰痛を感じる人は、猫背でいると楽な場合もあるため、どんどん猫背になっていってしまうことがあります。しかし、この負のサイクルを断ち切らないことには腰痛が回復することはありません。

ここでは腰痛にならない、あるいは腰痛を軽減させる正しい姿勢と、その保ちかたについてご紹介いたします。

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猫背と大腰筋と腰痛の深い関係

椅子に座る男

腰痛と正しい姿勢との関係でよく言われているのが「姿勢が悪いから腰痛になってしまう」あるいは「姿勢は常に気をつけていないといけない」といった思い込みです。

これが正しい場合もないわけではないのですが、実は正しい姿勢は人によってそれぞれ若干の違いがあるのです。骨や筋肉の構成は人それぞれ違いますから、それも当然といえば当然です。

腰痛の原因になりやすい腰の筋肉の問題は「大腰筋の拘縮」というものがあります。この大腰筋は、腰椎から股関節の間にのびている筋肉です。この大腰筋が恒常的に縮んでいることで、腰の筋肉がひどく痛むことになってしまうのです。

同時に、この大腰筋は「前傾姿勢を保つ」働きがあるのです。背骨のカーブを作るのに欠かせない筋肉なのですね。この大腰筋が拘縮すると「必要以上に前傾姿勢になってしまう」ということになるのです。いや、正確には「前傾姿勢を保とうとしていることで、大腰筋がすでに拘縮している」といったほうがいいかもしれません。

そして、このような大腰筋の拘縮によって引き起こされる前傾姿勢というのが「猫背」なのです。

猫背を解消するための方法

つまり、猫背の原因は多くは大腰筋にあり、背筋や背筋の問題ではないことが多いということなのです。無理に鳩胸のように胸を張ってみたりしても逆効果でしかないということも非常に多いのです。

また、背筋を鍛えてみたり、無理に猫背にならないように背筋を伸ばしていくのもほとんど逆効果ということです。

ではどうすればよいのでしょうか。ここからは猫背を解消するためのテクニックについてご説明いたします。

無理な姿勢を取らない

無理な姿勢をとらないようにすることが大事です。

特に注意したいのは座った時の姿勢です。

背筋を伸ばしたままでずっと作業をし続けるといったことは無理な姿勢を体に強要していることにすぎません。大事なことは「ずっと同じ姿勢をとらない」ことです。足を組んでみたり、屈んで猫背になってみたり、頬杖をついたりと、「悪い姿勢」といわれるような
姿勢であっても、それらを組み合わせて動くことで体の筋肉にかかる負担を減らすことができます。

腹筋を鍛える

鍛えるのであれば背筋よりも腹筋を鍛えてみましょう。実は後傾姿勢にせよ前傾姿勢にせよ腹筋の支えが必要なのです。腹筋がないと背筋を伸ばした状態でいつづけることも難しいので、鍛えるのであれば背筋ではなく腹筋を鍛えましょう。

ジョギングやランニングがよいでしょう。腰痛体操といわれるような軽度の体操でも十分な効果があります。

マッサージで大腰筋をほぐす

マッサージやセルフ整体と呼ばれる体操で大腰筋をほぐすのも効果があります。先に述べたとおり大腰筋の拘縮が腰痛や不自然な姿勢を紡いでしまうのです。

大腰筋の拘縮を減らすためにはマッサージが効果的です。マッサージや整体では大腰筋の拘縮をほぐす高度な施術を行なってくれるところもありますから、腰痛に強い整体院を探してみるのもよいでしょう。

コルセットやケアソファ利用する

腰を支えてくれるコルセットやケアソファとよばれる骨盤矯正の器具も効果があります。コルセットを利用すれば正しい姿勢を保つことが簡単にできますし、腰を支えることができますので腰痛の改善にも効果があります。

ケアソファは骨盤矯正のために開発されたちょっと狭めのソファです。これに座るだけで骨盤矯正の効果が得られますし、大腰筋の拘縮を軽減させることもできると言われています。

荷物を持つときなどの姿勢に注意する

腰を痛めないように荷物を持つときや掃除機をかけるときの姿勢に注意しましょう。
中腰や重い物を持ち上げようとするのは危険です

これについては、「腰痛を感じないように重いものを持ち上げる方法」でもご紹介いたしました。合わせてご参照ください。

KONAMI 腰椎保護ベルト パワフルギア ワイドタイプL
コナミスポーツ&ライフ
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まとめ:無理な姿勢をしないことで自然に腰痛から解放されよう

以上みてきたとおり、むりに正しい姿勢をとることは逆効果ということです。

大腰筋の拘縮によって発生する猫背は、決して背筋を鍛えたり無理にまっすぐの姿勢をすることで良くなったりはしません。自然になおるように、腹筋を鍛えたり運動をしたり、マッサージをしてみましょう。

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