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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。

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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。

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