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ストレッチする男
ストレッチする男

ストレッチでも効果はあるの?自分で試せる3つの腰痛解消方法

ストレッチおじさん

腰痛を経験された方は多いかと思います。またそれが慢性化してしまっている方もすくなくないのではないでしょうか。

腰痛とは年齢と共に現れるものでもありますが 普段のあなたの何気ない行動や習慣が 大いに関係している場合も多いのです。人それぞれの痛みも様々ならば原因も様々です。 この記事では腰痛の原因をあげ、3つの腰痛解消法法をご紹介致します。

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生活習慣と原因

ストレッチマン

季節に関係なく体が冷えると体の血流が悪くなります。そうすると血液中に毒素が滞り、体の筋が硬くなり凝りが生じます。凝りには、筋肉を酷使することで起きる場合とそれとは逆に筋肉を使わな過ぎる運動不足により生じる場合とかあります。

また、普段の姿勢や寝方もあなどれません。1日に占める睡眠時間も短くはありませんので寝ているときも腰に負担をかけずに寝ることも鉄則です。

そして心理的・社会的な影響によるストレスも腰痛の原因となり得ます。近年はストレスが原因の腰痛が増えてきているようです。ストレスからくる痛みは原因を突き止めることが難しいのが特徴です。そしてストレスを抱え込むと自律神経のバランスが乱れ、腰痛だけでなく様々な病気さえも招いてしまいますので十分注意が必要です。

腰痛の種類

激しい運動の後に現れる筋肉痛を始め、腰にかかる負担が腰自身の強度を超えたぎっくり腰や腰椎ねん挫、慢性的な腰痛などがよく知られています。また、腰そのものに異常がある椎間板ヘルニアや変形型腰痛症、骨粗鬆症などもあります。そして 腰以外の原因での腰痛には腎臓結石や尿管結石、婦人化系の疾患もありますので注意が必要です。特に尿管結石は腰痛と似た痛みをともなうそうです。

自分の抱えている腰痛がどのタイプかを知ることにより、より効果的な腰痛解消の方法を見いだす手助けとなるのは確かです。次にすぐにでも始められる3つの腰痛解消方法をご案内致します。

すぐに始められる3つの腰痛解消方法

すぐに始められる3つの腰痛解消方法とは次の通りです。

  • ストレッチや運動、お風呂に入る
  • 腰に負担をかけない姿勢や寝方をする
  • ストレスを発散する

では次に 上記の方法を詳しく説明したいと思います。

ストレッチや運動、お風呂に入る

ストレッチが腰痛に良いとされているのは腰痛外来の85%もの数が病院でも原因がつきとめられないという現状にあります。

尚、ストレッチは 体が温まっている時に行なうとより効果的です。ストレッチと聞くと運動する前の準備体操として思われがちですが、運動後にもストレッチを取り入れることで徐々に体をクールダウンさせることができ、疲労や硬くなった筋肉を和らげ血液循環を促すことで疲労回復を促進することができます。

つまり、腰痛の原因となるものを軽減させることにも繋がるのです。ストレッチが腰痛に良いとされているのは、腰痛で外来された方の多くが病院でも原因がつきとめられないという現状にあるためです。

腰に負担をかけない姿勢や寝方をする

腰に負担をかけない理想的な立ち方は背骨の自然なS字カーブを壊さない立ち方です。

簡単なチェック法としては、背中を壁にあてて立ち、後頭部・背中・お尻・かかとが壁についているかを確認する方法があります。補足として、どのような場所に立つかも腰痛を軽減させる1つのポイントでもありますので、長時間硬い床の上で立ち仕事をしなければいけない方は自分の立ち位置に段ボールや少し柔らかいものを1枚敷いてあげるだけでも 脚や腰にかかる負担は大きく違います。

基本的には腰に負担をかけない姿勢作りは、立っている時も寝ている時も同じですので、高過ぎる枕や柔らか過ぎるベッドや布団はよくありません。理想的な寝方は上向きで左右対象に寝ることとされています。

その場合、膝の下にクッションや枕をはさむことで腰に湾曲が生まれ腰への負担が減るとのことです。うつ伏せ状態は、お尻が出過ぎてしまうことで腰に負担がかかってしまい 腰痛の原因になり兼ねません。また、0脚になる原因の1つでもあるので注意が必要です。

ストレスを発散する

ストレスと需要な関わりを持つ自律神経ですが、自分の意識では動かせないものなのです。

具体的には、血管・体温・臓器・睡眠などをコントロールしています。ですからストレスを溜め込むと血液の巡りが悪くなり、凝りが生じ腰痛へと発展するのです。趣味やスポーツで汗をかいたりリラックスを心がけたりアロマセラピーなどを取り入れるのも良いかもしれません。アロマセラピーは自律神経同様自分の意思ではコントロールできない生理作用に働きかけるので試してみる価値はあるかもしれません。

まとめ:自分の腰痛の原因を探しましょう

本記事では腰痛の原因とその解消法法をお伝え致しましたが、あなたの腰痛の原因に当てはまる要因はありましたでしょうか。最後にもう一度、3つの腰痛解消方法をおさらいしましょう。

  • ストレッチや運動、お風呂に入る
  • 腰に負担をかけない姿勢や寝方をする
  • ストレスを発散する

最初からお金をかけてトリートメントをしなくても、簡単なストレッチから腰痛は軽減させることはできるのです。体が硬いと疲れが溜まりやすいと言われます。毎日短い時間からストレッチをして腰痛を軽減させ疲れにくい体を手に入れませんか。また、腰痛が全く改善されず痛む期間が長引くような場合、腰以外の原因や疾患がある場合もありますので 一度病院で検査してもらうことをお勧めします。

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