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スノーボード,スポーツ
スノーボード,スポーツ

腰痛改善にスポーツを取り入れる際に気を付けたい4つのポイント

スノーボード

腰痛改善のために日頃から運動することを心がけていらっしゃる方も多いと思います。

腰痛改善のためにスポーツを取り入れたい場合は、スポーツの種類や仕方によって腰痛が引き起こされたり、悪化させてしまう場合がある事を事前に理解しておくことはとても大切です。

なぜなら、スポーツの中には腰痛を引き起こしやすいものもがあり、腰痛に良いとされているスポーツでも、やり方次第では腰痛を引き起こしたり、悪化させてしまう事があるからです。

しかし、スポーツも取り組み方次第では腰痛改善や腰痛予防になります。本記事では、腰痛改善や腰痛予防に良いスポーツをご紹介し、さらにどのように生活の中に取り入れると良いのかを学んでいきます。

スポンサーリンク

腰痛のメカニズム

腰をマッサージする男

腰痛の原因によっては、スポーツが適さない場合があります。始めに腰痛の主な原因をしり。初期の対処を学びましょう。

腰痛の主な原因には次のようなものがあります。腰椎に変形や損傷が起きて、腰椎を通っている神経が圧迫され、痛みやしびれを生じる場合。腰の周りの筋肉疲労が蓄積され筋肉がこわばって痛みが生じる場合。冷えやストレスなどで腰回りの血流が悪くなり、筋肉の疲労回復を妨げている場合。

腰痛が引き起こされたらまずは専門医の診断を受けましょう。腰椎や神経、内臓等問題なければ、始めに痛みを緩和させるための治療を受けます。その後自宅でも出来るストレッチや運動を取り入れていく事が出来ます。

腰痛を引き起こしやすいスポーツ

皆さんは腰痛を引き起こしやすいスポーツには、どのようなスポーツがあると思われますか? 次のようなスポーツで腰痛を引き起こされている方が多いです。

  • ゴルフ
  • テニス
  • バレーボール

ゴルフ

ゴルフが腰痛と関係があるのは、まずその姿勢にあります。スィングする際下半身を固定し前かがみになり、一方方向へスィングします。上半身を腰で支えているためスィングした際にバランスを取ろうとして筋肉にかなりの負担があります。また、勢いよくスィングするため腰に強い衝撃があります。

これらの動きは腰椎や靭帯、骨盤の歪みを招く事があり腰痛を引き起こしやすくなります。

テニス

テニスはボールを打つ際に腰をひねりながら力強く打ったり、中腰の姿勢をとる事が多いので腰痛になりやすいといえます。また、左右に動きながらレシーブをするのでバランスを取るために腰に大きな負担をかけています。

バレーボール

バレーボールも腰痛になりやすいスポーツといえます。レシーブを担当している人は中腰前かがみの姿勢が多く、ボールをレシーブする際は強い衝撃ががあったり、バランスを崩して腰に負担をかけてしまう場合もあります。またアタックをする方は上半身を後ろに大きくそらし力強く体を捻りながらボールを打つため、腰に強い負担をかけてしまいます。

この他にも取り組み方次第では水泳、野球など他のスポーツでも腰痛を引き起こしてしまう可能性があるという事も覚えておきましょう。

腰痛改善にスポーツを取り入れる際に気を付けたい3つのポイント

それでは腰痛改善のために、スポーツを取り入れる際に気を付けたいポイントを紹介していきましょう。

①腰痛があるときにはスポーツを中止する

腰痛があるときにスポーツをするのは逆効果です。腰に炎症が起きて腰痛がある場合、スポーツをする事によってさらに炎症を増大させてしまいます。

腰痛がある際はまず腰を休ませましょう。消炎クリームや湿布などをして楽な姿勢で過ごします。痛みがやわらいできたら患部を温めて血流を良くしましょう。その後、スポーツを再開していきます。

②スポーツを始める前にウォーミングアップをする

スポーツによって引き起こされる腰痛の原因として、ウォーミングアップが不十分な場合があります。特に取り入れるスポーツで頻繁に活用する部位は痛みが起こりやすい場所ですので、念入りに丁寧に行いましょう。

ウォーミングアップにより体も温まり血流が良くなります。ストレッチをする事により体が柔軟になり怪我をしにくくする事が出来ます。

③スポーツを行う際は無理をしない

スポーツの中でも同じ動作を繰り返し練習するような時には注意が必要です。同じ動作を繰り返すことにより同じ個所を酷使してしまいます。筋肉に負担になり過ぎない程度にしておきましょう。

またバランスが必要なスポーツや中腰が基本のスポーツなどは、姿勢に気を付け足や腰を上手に使って腰に負担がかかり過ぎないようにしましょう。

④スポーツを終わるときにもストレッチを行う

スポーツを行う際に忘れやすいものとして、スポーツ後のクールダウンがあげられます。ウォーミングアップ同様スポーツをする事によって腰痛を引き起こさないためには、クールダウンは非常に大切です。

クールダウンを行わないと筋肉に疲労がたまったままになり、血流が悪くなったり、筋肉がこわばって腰痛を起こしやすくなります。スポーツの種類に合わせて頻繁に活用した部位を、20秒程度ゆっくり伸ばす事によって筋肉や関節をほぐし、筋肉疲労を回復する事が出来ます。

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まとめ:腰痛改善にスポーツを取り入れる際に気を付けたい4つのポイント

ここまで、腰痛とスポーツの関係について学び、腰痛改善にスポーツを取り入れる際に気を付けたいポイントをご紹介しました。最後にもう一度、腰痛改善にスポーツを取り入れる際に気を付けたいポイントを確認しておきましょう。

  1. 腰痛があるときにはスポーツを中止する
  2. スポーツを始める前にウォーミングアップをする
  3. スポーツを行う際は無理をしない
  4. スポーツを終わるときにもストレッチを行う

腰痛改善や腰痛予防に適度な運動をする事は効果があります。誤った方法で取り組むと腰痛を悪化させてしまう事があります。本記事で学んだ事を参考にしていただき、スポーツを効果的に取り入れて、腰痛を緩和、予防、改善をしていきましょう。

スポンサーリンク

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