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腰痛はストレスで悪化する!ストレスの腰痛をやわらげる3つの対策

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腰痛は本当に辛いですよね。日本人の国民病とさえ言われる腰痛は、なんとストレスによって悪化することがわかってきました。

最初は、何らかの原因で腰を軽く痛めてしまったところから、ストレスによって悪化し、ついには激痛が起こり起き上がれない腰痛に変えてしまうというのです。

もちろん、椎間板ヘルニアや圧迫骨折などのはっきりしたものであれば、手術などが必要になります。しかし、はっきりと原因が特定できない腰痛も多く、そこにストレスが大きく関係するのではないかと言われているのです。

腰痛がストレスによって悪化するメカニズムや、ストレスを軽減させ、腰痛をやわらげるための3つの対策方法をご紹介しましょう。

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ストレスで腰痛が悪化する仕組み

腰痛の男

腰痛といえども、軽いものから起き上がれないと感じるぎっくり腰まで、色々ありますよね。辛い腰痛の場合、椎間板ヘルニアや老化による圧迫骨折、またその中でも少数の腫瘍などが考えられるため、手術が必要になってきます。こういった原因がはっきりしている腰痛であれば医師の指導の元、対策が取りやすいことでしょう。

しかし、腰痛の85%が原因不明と言われており、原因が特定されないまま痛みを抱えてつらい思いをしている人も多いのです。原因不明で腰痛が悪化すると、最初の原因が余計にわからなくなります。最初のきっかけは、ちょっと重いものを持ったことであったり、些細なことで腰が疲れたり、痛めてしまうことからであっても、ストレスがかかることで、悪化し、痛みが続きます。

身体はストレス反応を感じると、アドレナリンなどの逃走ホルモンを分泌させ、血管を縮めることで血圧を上げて活動を高めようとします。ストレスに反応し血管が縮むと当然血流が悪くなります。何らかのストレスがずっと続けば、血流が悪いまま過ごすことになります。血液というのは、細胞に栄養や酸素を送るために流れているもので、その流れが悪くなれば、細胞の修正や再生は遅れるだけでなく、自然治癒が働かないということになります。

元来、人間の反応は、ストレスというものには一時的に対応するもので、例えばライオンに追いかけられるとか、そういった原始的な反応でしたが、現在では慢性的なストレスを抱えている人が少なくありません。最初はちょっとした腰痛が起きており、そこにストレスによって血流が悪い状態が続き、悪化してしまう…という仕組みです。さらには、その腰痛をストレスに感じることでますます悪化するという悪循環さえ作ってしまいます。

ストレスというのは、心身に対する負荷です。心の影響がかなり大きいものです。腰を軽く痛めることで、痛みを感じることがストレスになってしまったり、自由に動けないことがストレスに感じたりします。また、腰痛がつらいのに周囲が理解してくれない、というストレスも悪化させてしまいます。

ストレスを軽減し腰痛をやわらげるための3つの対策

ストレスによって腰痛は悪化しますが、ストレスを軽減させることで確実に腰痛が改善するものではありません。しかし、ストレスの軽減と同時に、腰痛をやわらげるようなアプローチをとることで、改善の方向へ進むことでしょう。

痛みがある限り、腰痛というストレスを無くすことはできませんが、出来るところから取り組んでみましょう。

対策1:ストレス解消で脳血流を上げ腰痛の痛みを軽減させる

最近、話題になっているのが「脳」と「腰痛」の関係についてです。
ストレスによって腰痛が悪化することを証明しようと、福島県立医科大学の研究チームが、原因不明の腰痛患者の脳血流量を調べたそうです。

すると、原因不明と言われた腰痛患者の7割が、脳血流が低下しており、特に、「側坐核(そくざかく)」という部分の活動低下が認められたそうです。

この側坐核という部分は、痛みを感じると、体内で鎮痛物質を作り働かせることで痛みを緩和させるという命令を出す部分と考えられています。つまり、ストレスによって脳血流が低下すれば、体内での痛みのコントロールが悪くなってしまい、激痛を感じるのではないかと考えられたのです。

ストレスによってなぜ側坐核の活動が低下するかはわかっていませんが、痛みのコントロールのためには側坐核の活動を高める必要があると考えることができます。側坐核は、自分にとって楽しい、嬉しいと感じる快楽とも関連すると言われているため、刺激を与えるためには、好きな食べ物を食べたり、好きな音楽を聴くことで鎮痛作用が高まるとされています。

特に、笑うことは側坐核を大きく刺激するため、エンドルフィンなどの自然な鎮痛効果があることもわかっています。しかも、笑うと言っても作り笑いでも同じ効果があるため、普段から笑うことでストレス軽減と腰の痛み緩和を手伝ってくれるでしょう。

対策2:ストレスによる血流の悪化を防ぎ腰痛をやわらげる

ストレスからくる腰痛の場合、一般的な治療ではなかなか痛みが治まらなかったり、長引いたりするようです。ストレスになっている大元に気づき、対策するまでは時間がかかりますよね。

とはいえ、生きているうえでストレスを全く無くすことは不可能です。暑さや寒さなどの気温差でもストレスと感じますし、気圧の変化などでも反応します。ストレスを無くし、好きなことばかりをして過ごすことも現実的には難しいですよね。

であれば、ストレスを減らすということだけでなく、ストレスによる身体への影響を出来るだけ減らすという対策が必要になってきます。ストレスによって腰痛が悪化するとき、一番気になるのが「血流の低下」です。血流の低下によって背中にある大きな動脈の血流が悪くなり、痛めている筋肉や筋に必要な栄養素が流れなくなっています。

また、ストレスによって沢山の栄養素を消費するため、細々と流れている血液さえも回復力が無い状態になっています。そこで、血流を改善し、回復に必要な栄養素を取り入れることで、ストレス反応を打ち消すような取り組みを行いましょう。

血流の改善には、温めるのが一番です。血管は寒くなると縮まり、温かくなると緩みます。ストレスの時は寒い状態と同じですから、これを温めることで血流を改善させます。背中を温めるといっても厚着をして汗をかいていては、腰痛だけでなく風邪をひいてしまうかもしれません。まずは首を温めるところから始めましょう。首にはマフラーやスカーフなどをまくか、男性であればタートルネックを着用するようにします。

夜はシャワーで済ませずにしっかりお風呂に入り、半身浴などで十分に温まりましょう。温かい飲み物を飲むのもいいですね。砂糖などの甘いものやカフェイン、過度のアルコールは身体を冷やし、血管を縮め血流を悪くします。ノンカフェインのハーブティなどがお勧めです。

ストレスで消費される栄養素は、タンパク質、ビタミンC、ビタミンB、カルシウムやマグネシウムなどのミネラルなどがあります。普段から偏らないバランスの良い食事を摂るようにしましょう。タンパク質やビタミンBが多く含まれる豚肉や、カルシウムが豊富なヨーグルト、新鮮な野菜を食べてビタミンCを補給します。マグネシウムは自然塩に多く含まれるので、食卓塩のようなものではなく、岩塩などの自然な塩を利用しましょう。

栄養たっぷりの豚汁はお勧めですよ。マグネシウムは経皮吸収もできるので、岩塩を入れたお風呂に浸かるのもいいですね。身体が温まれば心もゆるみます。それだけで、心もリラックスする時間になるかもしれません。

対策3:東洋医学的ストレス対策と腰痛へのアプローチ

ストレスと腰痛の関係は、東洋医学的考え方であればかなり納得がいくものがあります。

東洋医学の五行思想に即して気の流れを見ることで、そのタイプによって背骨がねじれるため腰痛が起こりやすいとされます。また、それぞれのタイプには性格的な傾向があり、悩みやすい、怒りやすいなどのストレスを軽減することで、腰痛にアプローチしていきます。

五行は木火土金水の5つですが、肝心脾肺腎と対応しています。性格を含めその人の体質を見分けるというものです。例えば、肝のタイプの人は、左ねじれになりやすく、それによって背骨のゆがみが出ます。ゆがんだ背骨を補正しようとして自然に腰に負担がかかります。

相生関係、相剋関係の働きによって、肝のタイプの人がウツウツと悩んでしまうと肺の気が下がって、ますます背骨がねじれてしまう…などの影響があります。この場合、肺の気を高めるために、お灸や鍼で刺激を行ったり、子供や動物を可愛がることで慈しみの心を持つことで、背骨のねじれが解消され、腰痛が軽減されるようになります。

一つの悩みであっても、怒っているのか、落ち込んでいるのか、分析しているのかなど、人によってもその時によっても反応は違うはずですし、それに伴うストレスも違ってきます。こういった個人差を東洋医学的な視点でアプローチすることで、その人に合ったストレス対策や腰痛へのアプローチを行うことも一つの方法です。

自分自身のタイプや対策法は様々ですので、信頼ができる鍼灸師さんからのアドバイスを受けることをお勧めします。

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まとめ

腰痛の原因がストレスである場合、ストレス反応への緩和が大切になってきます。痛みというのは「これ以上は無理!」という信号であり、悪い反応ではありません。
ストレスは誰にでもありますが、どう受け止めるかによっても変わりますし、腰痛ではなく腹痛や頭痛になる人もいます。

痛みという反応を無視せずに、心の疲れ、身体の疲れに向き合うことで、一番快適に過ごせる考え方や身体の使い方を模索してみましょう。

まずはゆっくり休むことから…腰痛対策、ストレス対策に取り組んでみてください。

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