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笑顔の女性
笑顔の女性

安産にも効果あり!?臨月の腰痛を緩和するストレッチ法

妊婦

新しい命を宿した女性は、十月十日、大切にお赤ちゃんをおなかの中で育てています。臨月とも慣れば、そのおなかは大きくふくらみ、歩いたり立ったりするのもままならないもの。重心が前になるため、腰痛もよりひどくなってきます。

そこで今回は、安産にも効果があるとされる、臨月の腰痛を緩和するストレッチをご紹介。まもなく対面する赤ちゃんの日まで、少しでも快適にすごせるよう、ぜひ参考にしてみてくださいね。

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臨月のママと赤ちゃんの状態を知ろう

靴下

臨月とは、妊娠36週0日~39週6日までの時期を指します。おなかの胎児は、皮下脂肪が完全に付いて体全体が丸みを帯び、4頭身の姿になります。ヶ月で開いた目は、すでにまばたきができるようになっています。各内臓、器官も完成し、病気に対する免疫力がママから胎盤を通して送られています。肺は、出生後にへその緒が切られて、初めて赤ちゃん自身で息を吸った瞬間に大きくふくらむようになっています。

お母さんはというと、長かった妊婦期間も間もなく終わり、出産の準備を心も体もはじめる時期です。赤ちゃんの成長に伴って子宮が大きくなるので、身体の重心が前方になるので姿勢が悪くなり、背骨や腰などに痛みを感じるようになります。

背骨の痛みや腰痛は、妊婦さん体操で解消することができます。また、体に柔軟性をもたせれば安産に効果があるとされています。ぜひ積極的に取り組んでみて下さいね。

臨月の腰痛は骨盤間接のゆるみにあった!

臨月に入ってからの腰痛は、骨盤の関節がゆるくなっていることが考えられます。これは、ホルモンの分泌によって、じん帯がゆるみやすい傾向にあるからです。なかには体重の増加とともに腰痛が現れるケースもあるため、この時期の過食や運動不足には特に注意が必要です。

妊婦さんの体が硬すぎると、出産や妊娠中の腰痛などに影響が出るとされています。激しい運動は禁物ですが、無理のないストレッチで全身をほぐすことをこころがけましょう。 

骨盤ストレッチで痛みを遠ざけ安産を引き寄せよう!

赤ちゃんは生まれてくるとき、頭を下にして子宮からお母さんの骨盤の間を通ります。その際、股関節の柔軟性がないと、うまく骨盤が開かず赤ちゃんがうまくでてこられないことがあります。特に股関節が固い人は、出産までにできるだけ柔らかくしておきましょう! 骨盤ストレッチの手順は次のとおりです。

  1. スクワットのポーズ
  2. バタフライのポーズ
  3. 開脚ストレッチ

それぞれの詳しいポージングをご紹介します。

スクワットのポーズ

脚を肩幅より大きく開いて、両手を胸の前に組みしゃがみこみ、息を大きく吸います。息を吐きながら組んでいた両手を下にさげて、肘で膝を押し広げます。

バタフライのポーズ

両足を合わせて座ります。背筋をピンと伸ばして、背中や腰が曲がらないように注意しましょう。背筋を丸めないように注意しながら、あごをつきだしぎみにして、ひじを床につけます。床につかない方は無理せず、できることまででOK。

開脚のポーズ

脚を大きく広げて座ります。腰や背筋を丸めないように、両手を前方に歩かせていきます。股関節が緊張しているのを感じましょう。

可能な限り毎日続けよう

骨盤ストレッチは、臨月に入ったら、毎日行うことが理想です。臨月の大きなおなかでは、やりにくくなってしまいますが、できる範囲で続けることが大切です。骨盤がかたくなってしまえば、赤ちゃんもお母さんも大変です。また、陣痛が始まったら、すぐには出産するわけではないので、陣痛直後に骨盤ストレッチを行うことも安全には効果があるとされています。陣痛の度合いと相談しながらやってみましょう!

まとめ:妊娠前からストレッチを心がけ、来る日に備えよう!

妊娠前に腰痛のある人、なんとなく腰に違和感のある人は、早めに腰をメンナンスして、妊娠に備えましょう。下半身の筋力をアップさせておくと、ホルモンによるじん帯のゆるみにも効果的です。

また、すでに妊娠中の方は、骨盤ストレッチを日課にしましょう。そうすることで赤ちゃんもお母さんも出産がとてもラクになることでしょう。もちろん腰痛緩和にも効果的ですよ。
元気な赤ちゃんを産むために、まずはお母さんが元気でなければなりません! 骨盤ストレッチですこやかな毎日をお過ごしください。

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Check Also

運動

妊娠中の腰痛でお悩みの妊婦さんへ。原因と対策

妊娠中の女性の体は、赤ちゃんを …

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