Home / 健康 / 健康全般 / 腰痛 / ストレッチで今日も健やかに~生理による腰痛の対策~
運動
運動

ストレッチで今日も健やかに~生理による腰痛の対策~

ストレッチ

女性にかならず訪れる生理。大切なものだとわかっていてもわずらわしいですね。頭痛や腹痛が伴うとしたらなおさらです。本記事では生理中に腰痛が起こる方のために、ストレッチによる対策をご紹介いたします。

1 生理痛とは?~腰痛との関連~
2 ストレッチとは?~どの目的と効果~
3 生理による腰痛をやわらげるストレッチ
という順序でお話していきますね。

スポンサーリンク

生理痛とは何?~なぜ痛くなる?~

考える

なぜ生理にときに痛みが生じるのでしょうか?いまさらではありますが、女性の生理のしくみについてお話しましょう。

生理のしくみ

女性のからだは卵巣から月にひとつ卵子を出す、つまり排卵を行い、妊娠したときに胎児を抱えられるように胎盤を作ります。しかしこの時期に妊娠しなければ胎盤は剝れて血液とともにからだの外に流れ出ます。これが生理です。

なぜ痛くなる?~生理中に腰痛が起こる原因~

このとき、女性のからだのなかでは胎盤を剝してからだの外に押し流そうと、子宮が強く収縮します。このときに生じる痛みが「生理痛」です。子宮周辺の骨盤や腰やおなかの痛みや、骨盤を中心に血液の流れが悪くなるために下半身がだるくなったり、冷えやむくみが出ることもあります。

生理中の腰痛

今回は生理痛のなかの腰痛に焦点をあてました。ふだん腰痛を患ったことがないのに、生理の時だけひどく痛むことはありませんか?これは生理中に女性ホルモンの分泌が活発になり、筋肉や腰にストレスがかかるためです。

もちろん腹痛や頭痛も辛いのですが、腰痛はわたしたちが立って歩くことをはじめ、からだの動きすべてに影響を及ぼすため、特に取り上げることにいたしました。

生理中の腰痛にストレッチ

生理痛は、子宮の収縮と血行不良によって生じる周辺部の痛みであることはご理解いただけました。ならば血液の流れを良好にすることができれば、痛みもやわらぐはず。そのためにからだを動かしたほうがいいことはわかりますが、ただでさえ憂鬱な生理中、しかも腰が痛いのにプールに飛び込んだり、何キロも走る気にはなれませんよね…。

もっと手軽にできる軽い運動は?と考えると、ストレッチが最適ではないでしょうか?ストレッチはゆっくりと呼吸しながら、からだの筋肉を伸ばす運動です。激しい動きはありませんし、自分の体調や柔軟性を確認しながら無理せずマイペースで行えます。

生理による腰痛をやわらげるストレッチ

では生理による腰痛をやわらげるのに効果的なストレッチを3つご紹介しましょう。

  • 血行をよくするストレッチ
  • 腰まわりの緊張をやわらげるストレッチ
  • 座ったままでもできるストレッチ

血行をよくするストレッチ 

あおむけに横たわり、胸の前で両膝を抱えます。腰のあたりにじんわりと温かくなりませんか?血液の流れがよくなってきた証明です。つづいて右足と左足を片方ずつ、胸の前で抱えてみてください。さっきよりもいっそう血行がよくなる感覚が得られるでしょう。

腰まわりの緊張をやわらげるストレッチ

あおむけに横たわり、足はまんなかに揃え、両腕を肩の高さに広げます。まず右足を胸に引き寄せ、左手を膝にあてて左側にゆっくりと倒します。顔は広げた右手のほうに向けましょう。腰まわりの筋肉が気持ちよく伸びて、緊張がほぐれてきます。もう片方も同じように。

座ったままでもできるストレッチ

つぎに座ったままで手軽にできるストレッチをご紹介しますね。椅子に浅く腰かけてください。足を開いて背筋を伸ばし、息を吸います。そして息を吐きながら頭を開いた両足の間に入れるようにして上半身を曲げ、3秒数えてからだを起します。

今度は椅子に深く腰かけ、上半身を後ろに反らせます。そのまま息を3秒間止めたらもとの姿勢に戻し、座ったままの姿勢で右膝を胸に引き寄せて抱え込み、3秒間静止。左も同じようにします。いずれもゆっくりすることがポイントです。

オフィスでするには周囲の視線がちょっと気になりますか?ならば座ったまま上半身を倒して起こすだけ、同じく座ったまま腰に手を当ててねじるだけでも効果がありますよ。呼吸を意識しながら、ゆっくりと行ってみてください。

ストレッチはからだの痛みをやわらげるだけでなく、呼吸とともに行うことでからだに新鮮な空気が入り、気分転換にも最適ですよ!

最後にもう一度、生理による腰痛をやわらげる3つのストレッチを挙げておきますね。

  • 血行をよくするストレッチ
  • 腰まわりの緊張をやわらげるストレッチ
  • 座ったままでもできるストレッチ

まとめ:

生理はつらく憂鬱、ひたすら我慢するのが女性のつとめ…と暗黙のうちに思いこまされている方はありませんか?とくに腰痛の痛みは市販の鎮痛剤を飲んでも効き目が表れにくいものです。ただ我慢するのではなく、生理のしくみと生理痛の生じるしくみを正しく理解し、少しでもやわらげる方法としてストレッチをお勧めします。

スポンサーリンク

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 …

48 comments

  1. This post offers clear idea in support of the new users of blogging, that really how to do running a blog.

  2. Hi there, every time i used to check web site posts here in the early hours in the dawn,
    because i enjoy to find out more and more.

  3. Hi friends, its great article concerning cultureand completely defined,
    keep it up all the time.

  4. Nice blog here! Also your site loads up fast! What web host are you using?
    Can I get your affiliate link to your host? I wish my site loaded up as fast as yours lol

  5. You actually make it seem really easy along with your presentation however I in finding this
    topic to be really one thing that I feel I’d by no means understand.
    It sort of feels too complex and extremely vast for me.
    I’m taking a look ahead on your subsequent put up, I will try to get
    the cling of it!

  6. It’s very simple to find out any topic on web as compared to textbooks, as I found this
    piece of writing at this website.

  7. Amazing! Its actually remarkable paragraph,
    I have got much clear idea regarding from this post.

  8. whoah this weblog is magnificent i really like studying your posts.

    Keep up the good work! You know, a lot of people are hunting round
    for this info, you can aid them greatly.

  9. I do not even know how I ended up here, but I thought this post was great.

    I do not know who you are but definitely you are going to a famous blogger if you are not already 😉 Cheers!

  10. An outstanding share! I’ve just forwarded this onto a colleague
    who has been doing a little homework on this.
    And he actually bought me lunch simply because I discovered it for
    him… lol. So let me reword this…. Thanks for the meal!!
    But yeah, thanx for spending some time to discuss this subject here
    on your website.

  11. Hello are using WordPress for your blog platform?
    I’m new to the blog world but I’m trying to get started and
    set up my own. Do you need any coding knowledge to make your own blog?
    Any help would be greatly appreciated!

  12. Hi I am so glad I found your blog page, I really found you by accident,
    while I was looking on Digg for something else, Nonetheless I am here now and would just
    like to say cheers for a marvelous post and a all round thrilling blog (I also
    love the theme/design), I don’t have time to read it all at the minute but I have saved
    it and also added your RSS feeds, so when I have time I will be back to read much more, Please do keep up the
    fantastic b.

  13. Greetings! Very useful advice within this post!
    It is the little changes that produce the most important changes.
    Thanks a lot for sharing!

  14. Heya! I’m at work browsing your blog from my new apple iphone!

    Just wanted to say I love reading your blog and look forward to all your posts!
    Keep up the excellent work!

  15. hello!,I really like your writing very much! percentage we
    keep up a correspondence extra approximately your article on AOL?
    I require an expert on this area to unravel my problem.

    May be that is you! Looking ahead to look you.

  16. I like the helpful information you supply in your articles.
    I will bookmark your blog and check once more right here regularly.
    I am relatively certain I will be informed plenty of new stuff proper here!
    Good luck for the next!

  17. Outstanding quest there. What occurred after? Take care!

  18. Oh my goodness! Impressive article dude! Thank you, However I am going through problems with your RSS.
    I don’t know why I cannot join it. Is there anybody having
    identical RSS issues? Anyone that knows the answer can you kindly respond?
    Thanks!!

  19. Great post. I used to be checking continuously this weblog and I’m inspired!

    Very helpful information particularly the final section 🙂 I handle such information a lot.
    I was seeking this certain information for a very
    lengthy time. Thanks and good luck.

  20. Hello! This is my 1st comment here so I just wanted to give a quick shout out and tell you I truly enjoy
    reading through your articles. Can you suggest any other blogs/websites/forums that deal with the same subjects?
    Thanks for your time!

  21. I’m gone to inform my little brother, that he should
    also pay a quick visit this weblog on regular basis
    to take updated from most up-to-date information.

  22. If some one wants expert view on the topic of blogging then i suggest him/her
    to pay a quick visit this website, Keep up the good work.

  23. Woah! I’m really digging the template/theme of this website.
    It’s simple, yet effective. A lot of times it’s hard to get
    that “perfect balance” between user friendliness and
    visual appeal. I must say you have done a superb
    job with this. Also, the blog loads very fast for me on Safari.

    Exceptional Blog!

  24. I needed to thank you for this wonderful read!!
    I definitely enjoyed every bit of it. I have you saved as a favorite
    to look at new things you post…

  25. Woah! I’m really digging the template/theme of this blog.

    It’s simple, yet effective. A lot of times it’s hard to
    get that “perfect balance” between user friendliness and appearance.

    I must say you have done a excellent job with this.
    Additionally, the blog loads extremely quick for me on Safari.
    Exceptional Blog!

  26. I am sure this piece of writing has touched all the
    internet users, its really really fastidious article on building up new weblog.

  27. Helpful information. Fortunate me I discovered your site by
    accident, and I am stunned why this twist of fate didn’t took place in advance!
    I bookmarked it.

  28. I constantly emailed this blog post page to all my contacts, since if like to read it then my links will too.

  29. Hi, I do think this is a great web site. I stumbledupon it 😉 I
    am going to come back yet again since I bookmarked it.
    Money and freedom is the best way to change, may you be
    rich and continue to guide others.

  30. I constantly spent my half an hour to read this blog’s posts all
    the time along with a mug of coffee.

  31. Excellent article. I will be experiencing many of these issues
    as well..

  32. Whoa! This blog looks exactly like my old one! It’s on a entirely
    different topic but it has pretty much the same page layout and design. Superb choice of colors!

  33. What’s up, I log on to your new stuff like every week. Your writing style is witty, keep it up!

  34. Greetings! I know this is kinda off topic but I was wondering which blog platform are
    you using for this site? I’m getting fed up of WordPress
    because I’ve had issues with hackers and I’m looking at alternatives for another
    platform. I would be fantastic if you could point me in the direction of a good platform.

  35. Hello to all, it’s truly a nice for me to visit this website,
    it consists of useful Information.

  36. Hi there! I know this is somewhat off-topic however I had to ask.
    Does running a well-established website such as yours take a large amount of work?

    I am brand new to operating a blog but I do write in my diary every
    day. I’d like to start a blog so I can share my experience and feelings online.
    Please let me know if you have any kind of recommendations or tips for new aspiring blog owners.

    Thankyou!

  37. You actually make it seem so easy with your presentation but I find this matter to be actually something which I think
    I would never understand. It seems too complex and extremely broad for me.
    I am looking forward for your next post, I will try to get the hang of it!

  38. This web site definitely has all of the information and facts
    I wanted about this subject and didn’t know who to ask.

  39. Hi there, constantly i used to check website posts
    here early in the break of day, as i like to gain knowledge of more and more.

  40. What i don’t understood is in reality how you are now not actually a lot more well-favored than you may be now.
    You’re so intelligent. You recognize therefore
    considerably in relation to this subject, made me in my opinion imagine it from a lot of various angles.
    Its like women and men don’t seem to be interested until it’s something to do with Girl gaga!
    Your own stuffs outstanding. At all times maintain it up!

  41. It’s perfect time to make some plans for the future and it’s time to be happy.
    I have read this post and if I could I wish to suggest
    you few interesting things or suggestions. Maybe you could write next articles
    referring to this article. I wish to read more things about it!

  42. Saved as a favorite, I really like your site!

  43. Hi there mates, nice paragraph and pleasant arguments commented
    at this place, I am genuinely enjoying by these.

  44. It’s in point of fact a nice and useful piece of info.
    I am happy that you shared this useful info with us. Please keep us informed like this.
    Thank you for sharing.

  45. I truly love your blog.. Pleasant colors & theme.

    Did you develop this amazing site yourself? Please reply back as I’m wanting to create my own blog and want to find out where you
    got this from or exactly what the theme is named.
    Kudos!

  46. You can definitely see your skills in the
    article you write. The arena hopes for more passionate writers like you who
    aren’t afraid to say how they believe. All the time go after your heart.

  47. Great article, totally what I wanted to find.

  48. Pretty section of content. I just stumbled upon your web site and in accession capital to
    assert that I get in fact enjoyed account your blog posts.
    Anyway I’ll be subscribing to your feeds and even I achievement you access consistently fast.

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です