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のび、ストレッチ、男、ベッド
のび、ストレッチ、男、ベッド

腰痛は反り腰からくる?!反り腰を治す方法

反る男

 

街中でふとショーウィンドウに映る自分の姿を見てぎょっとすることはありませんか。なんだかぽっこりお腹を突き出すように立っている。ダイエットしなきゃ、なんて思ったことがある方は少なくないと思います。しかし、しなきゃいけないのはダイエットではなく、その反り腰を治すことです!反り腰は腰痛を引き起こす原因です。

こちらでは、反り腰が腰痛を起こす理由と、反り腰の治し方についてご紹介します。

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なかなか治らない腰痛のわけ

腰痛の男

ぎっくり腰や椎間板ヘルニアなどのように、急にひねった、ぶつけた、物を持ち上げたなど、原因がはっきりしていて、その結果生じる痛みは「急性腰痛」といいます。一方、じわじわと長く続くのが「慢性腰痛」です。痛みがなかなか治まらないので受診し、血液検査、X線検査、MRIなどでひと通り調べても異常なし。原因不明といわれるのが、こちらの慢性腰痛です。検査でわかる原因はなくても、慢性腰痛にも必ず原因があります。もっとも大きく関わるのは普段の姿勢の悪さ。中でも反り腰が多くの人に見られるようです。

反り腰とは

もともと人間の体は、前側に重みが偏っている状態です。ぶ厚い胸郭も内臓も、体の前側にあり、体の軸となる背骨は体のぎりぎり後ろ側にあります。だから、普通に立つだけでも前に倒れそうになる力と対抗しないといけない。そのため、姿勢を保持するための筋肉、「主要姿勢筋」はすべて体の後ろ側についているのです。では、主要姿勢筋がうまく使えていない人はどうなるかというと、体の「前に倒れそう」になる力に負けてしまう。ももの裏から骨盤の後ろにつながる大腿二頭筋が弱いために骨盤は前に傾く。そこで体が倒れてしまわないようにバランスをとろうと、ちょうど腰のあたりで反る。これが「反り腰」です。

反り腰の人は、姿勢を支えるはずの背面の筋肉がうまく働かず、この負荷を支えるために、腰の脊柱起立筋と、その近くで背骨同士をつなげている深層筋だけが常に踏ん張らないといけません。これでは腰が痛くなっても無理はありませんよね。

「反り腰」かどうかをチェック

では、自分は「反り腰」かどうかをチェックしてみましょう。3つ以上当てはまるなら可能性大です。ハイヒールをチェック項目に挙げましたが、男性女性問わず見られる症状です。

  • ハイヒールを履くことが多い
  • 体を前に曲げると腰の下部あたりが痛む
  • 上向きで寝にくい、上向きで寝ると腰が浮く
  • 朝身体が固まり、体を前に曲げるのがつらい
  • ヒップラインが下がってきた
  • ベルトの上にお腹の脂肪が乗っている
  • 下腹がぽっこり出ている

反り腰の解消方法

この反り腰は、筋肉のバランスが取れなくて起きます。反り腰の人は、姿勢を支える背面の筋肉がうまく働かないために負荷が一部分にだけかかるのです。この負荷を分散させるには、骨盤のクセを正すしかありません。以下の3つのストレッチを行いましょう。

骨盤ストレッチ

1.仰向けに寝て、膝をたてます。
2.おしりとお腹を意識して、腰を床におしつけます。この姿勢を10秒持続します。このとき、腹圧で押してしまうと呼吸ができなくなります。ゆっくり呼吸をしながら、骨盤を後ろに回すような意識で行なうのがコツ です。
3.次に、逆に腰のカーブを強くするように腰を浮かせます。このとき、腰に痛みがおこるまでやってはいけません。無理のない範囲で行ないましょう。
4.これを最初から3~5回ほど繰り返しましょう。

腹筋ストレッチ

1.仰向けに寝て膝をたてます。
2.両手を上にあげて、肩甲骨が床から離れるぐらい身体をおこします。この姿勢のまま30秒程維持してください。このとき、腰のカーブが平らになるように意識しましょう。
3.終わったら楽な姿勢をとり、リラックスします。

おしりストレッチ

1.今度はうつぶせになります。
2.片方の膝を曲げ、太ももを床から離します。このままこの姿勢のまま20秒程維持してください。このとき、上げている足側のおしりをできるだけ意識して下さい。
3.元の姿勢にもどり、リラックスします。これを左右の足に行ないます。

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まとめ:反り腰は治せます

慢性的な腰痛に悩まされるかどうかは、普段の姿勢で決まります。壁を背にして立ったとき、腰に手がすっと入るのが腰に負担のかかりやすい「反り腰」です。腹筋など「体の前側の筋肉」と、姿勢を支えるべき「体の後ろ側の筋肉」のバランスの崩れが原因となり、腰痛が起こります。

解決法は、固まった筋肉をほぐし、なまけた筋肉を鍛えることです。ストレッチを実践しましょう。

  • 骨盤ストレッチ
  • 腹筋ストレッチ
  • おしりストレッチ

腰がすっと伸びれば痛みも軽くなり、猫背もすっきり、体のラインもきれいになって、いいことづくめです。ぜひこの記事を参考に素敵なスタイルを手に入れてください。

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