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体操
体操

腰痛の改善にはストレッチ!! もっとも効果のある8つの体操方法

体操

ひと言で「腰痛」と言っても様々な種類があります。腰椎椎間板ヘルニア、筋筋膜性腰痛、腰椎分離症、ぎっくり腰など、いろいろな病状がありますが、それら全て腰痛と呼ばれます。

腰痛の原因は、急に無理な動作をして筋肉が傷ついたり、腰周辺の筋肉が疲労して固まったり、長時間、背骨に負担をかけたり、老化によって骨が変形したりとありますが、詳しい原因がわからない腰痛も多く存在します。

腰痛対策には、病院での治療、ストレッチ、トレーニング、寝具の改善などがありますが、本記事では、自宅で今すぐできるストレッチを中心にご紹介していきます。

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ストレッチの優れた効果

体操

ストレッチは、スポーツ選手だけではなく、多くの場面でその効果を認められています。朝起きた時や、眠い時に背伸びをすることがありますね。これも立派なストレッチです。

ストレッチとは「伸びる」という意味ですね。筋肉を伸ばす体操を行うことで、血管にポンプのような働きを促すのです。血液循環が良くなり、自律神経の副交感神経が刺激されてリラックスできます。

また緊張して固まっていた筋肉が、引き伸ばされることによって緩和し柔軟になるので、
血行促進、柔軟性の向上、神経機能の改善、疲労の除去、リラックス効果などが期待できます。そして一人でもできる腰痛対策の代表がストレッチ体操なのです

正しく効果的なストレッチをして腰痛を改善させていきましょう。毎日、腰痛体操を続けることで腰をケアしていけば、腰痛の軽減や予防にもつながるのです。
ここでは、もっとも効果のある8つのストレッチ体操をご紹介していきます。

腹筋強化体操

腹筋を強くしていきましょう!!
① 仰向けに寝て軽く膝を曲げます。手は太ももの上に置きます。
② 肩を床から10センチぐらい離れるぐらいまで、ゆっくりと状態を起こして、その姿勢のまま、5秒間数えます。
③ 5秒経過したら、ゆっくりとはじめの姿勢に戻します。

骨盤傾斜体操

腰の反りを減らしましょう
① 仰向けになって軽く膝を曲げて、手は体の横に置くようにします。次に背中と床の隙間を埋めるようなイメージで背中を床に押しつけましょう。
② お尻をキュッと引き締めながら浮かせて5秒間止めます。
③ 5秒経ったら、ゆっくりともとの姿勢に戻します。

下部背筋伸長体操

腰の筋肉を伸ばしましょう
① 仰向けになって両手で膝をかかえます。
② 次に抱えた膝を胸につけ、5秒間経ったら胸から離します。
③ さらに5秒経過してから、はじめの姿勢にゆっくり戻します。

腰のストレッチ

① 仰向けに床に横になって、上体の向きを変えずに腰から下だけをひねります。
② これを左右交互に行います。

背筋のストレッチ

① 仰向けに床を横になり、膝をかかえます。
② 膝をかかえた上体で、おへそをのぞきこむように、ゆっくりと伸ばします。

おなかを伸ばすストレッチ

① 仰向けに床に横になって、腰の下に巻いたバスタオルなどを入れ、腰をそらせます。
② 息を止めずに、ゆっくりと時間をかけておなかを伸ばしましょう。む

太もものストレッチ

① 立った状態で片膝を立て、もう片方の足を後ろにひいて、前に出した太ももの上に手をのせます。
② 勢いをつけずに、ゆっくり腰を沈めるようにして、太ももの前側の筋肉を伸ばします。20秒~30秒ぐらいかけてゆっくり伸ばすのがポイントです。
③ 片方の足が終わったら、足を入れ替えて、もう片方も同様にストレッチをしましょう。

背骨の前屈・後屈ストレッチ

① イスに腰をかけて、腰に手をあてます。
② おへそをのぞきこむようにして腰を丸めます。
③ 次に腰を張るようにして腰を前に反らせます。
④ 息を止めないようにして、ゆっくり繰り返しましょう。
 

首・肩・腰スッキリ!体調改善!簡単ながらストレッチ (らくらく健康シリーズ)
SBクリエイティブ株式会社 (2014-04-25)
売り上げランキング: 39,336

まとめ:腰痛改善には、ストレッチや体操が効果的です

本記事では、腰痛による痛みを和らげたり予防するためのストレッチをご紹介してきました。自分に合う体操を少しずつ続けてみてください。これまで記してきた体操を、もう一度、記してみますね。

  • 腹筋強化体操
  • 骨盤傾斜体操
  • 下部背筋伸長体操
  • 腰のストレッチ
  • 背筋のストレッチ
  • おなかを伸ばすストレッチ
  • 太もものストレッチ
  • 背骨の前屈・後屈ストレッチ

ストレッチは意識して行うことがポイントです。腰痛を改善するために、どこの筋肉を伸ばしたら良いか知っておくことが大切ですね。腰痛に対するストレッチの効果は、筋肉の柔軟性を向上させるだけではありません。ストレッチによる心身のリラックスも得られるのです。身体を伸ばす体操は、気持ち良いですよね。

ただし決して無理をしないようにしてください。ストレッチで感じる痛みとは違う痛みが
出たら、すぐに中止してください。体操のやり方が違っている場合があります。無理のない範囲で継続していくことが大切です。
腹式呼吸をしながらストレッチをしていくと、さらに効果がありますよ

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