Home / 健康 / 健康全般 / 腰痛 / 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
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。

スポンサーリンク

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

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 …

100 comments

  1. Why visitors still make use of to read news papers when in this technological globe
    the whole thing is existing on net?

  2. Hey very cool blog!! Man .. Excellent .. Superb ..
    I’ll bookmark your blog and take the feeds also? I’m happy
    to find numerous useful information here within the publish, we’d like develop extra strategies in this regard, thanks for sharing.
    . . . . .

  3. What’s up i am kavin, its my first time to commenting anyplace, when i read this paragraph i
    thought i could also create comment due to this sensible paragraph.

  4. you’re really a just right webmaster. The web site loading pace
    is amazing. It sort of feels that you’re doing any unique
    trick. Also, The contents are masterpiece. you have performed a wonderful job in this topic!

  5. At this moment I am going away to do my breakfast,
    once having my breakfast coming yet again to read further news.

  6. I’m not sure where you’re getting your info,
    but good topic. I needs to spend some time learning more
    or understanding more. Thanks for excellent info I was looking for
    this information for my mission.

  7. What’s up mates, pleasant piece of writing and pleasant arguments commented at
    this place, I am genuinely enjoying by these.

  8. Thanks for the marvelous posting! I genuinely enjoyed reading it, you will
    be a great author. I will remember to bookmark your
    blog and will eventually come back in the foreseeable future.
    I want to encourage yourself to continue your great posts, have a nice
    holiday weekend!

  9. Have you ever thought about creating an ebook or guest authoring on other blogs?
    I have a blog based upon on the same information you discuss and would love to have you share some stories/information.
    I know my subscribers would appreciate your work.
    If you are even remotely interested, feel free to send me
    an e mail.

  10. Useful info. Lucky me I found your site by accident,
    and I am shocked why this twist of fate didn’t took place earlier!
    I bookmarked it.

  11. Remarkable issues here. I’m very glad to see your article.
    Thank you so much and I’m taking a look forward to contact
    you. Will you kindly drop me a e-mail?

  12. This is very interesting, You are a very skilled blogger.

    I have joined your rss feed and look forward to seeking more of your wonderful post.
    Also, I have shared your web site in my social networks!

  13. Hey would you mind letting me know which web host you’re working
    with? I’ve loaded your blog in 3 completely different web browsers and I must say this blog loads a lot quicker then most.
    Can you suggest a good web hosting provider
    at a fair price? Cheers, I appreciate it!

  14. Hmm it seems like your blog ate my first comment (it was extremely long) so
    I guess I’ll just sum it up what I wrote and say, I’m thoroughly enjoying
    your blog. I too am an aspiring blog writer but I’m still new to everything.
    Do you have any suggestions for newbie blog writers? I’d genuinely appreciate it.

  15. Hola! I’ve been following your blog for a while now and finally got the bravery to go ahead and give you a shout
    out from Lubbock Tx! Just wanted to say keep up the good work!

  16. Hello, just wanted to tell you, I liked this post. It was practical.
    Keep on posting!

  17. I’ve been exploring for a little bit for any high-quality
    articles or blog posts on this kind of area .
    Exploring in Yahoo I at last stumbled upon this site. Reading this info So i am
    happy to express that I have a very just right uncanny feeling I discovered exactly what I needed.
    I most indisputably will make sure to don?t overlook this web site and provides it a glance on a constant basis.

  18. Hello, i think that i saw you visited my website so i came
    to “return the favor”.I am attempting to find things to improve my website!I suppose its ok to
    use a few of your ideas!!

  19. Hi there to all, how is all, I think every one is
    getting more from this site, and your views are good designed for new users.

  20. I think this is among the most vital info for me.
    And i’m glad reading your article. But wanna remark on some general things, The site style is
    great, the articles is really great : D. Good job, cheers

  21. This design is steller! You certainly know how to keep a
    reader entertained. Between your wit and your videos, I was almost moved to start my own blog (well,
    almost…HaHa!) Wonderful job. I really enjoyed what you had to say, and more than that, how you presented it.
    Too cool!

  22. Remarkable! Its really amazing piece of writing, I have got much
    clear idea on the topic of from this post.

  23. Howdy would you mind letting me know which hosting company you’re using?
    I’ve loaded your blog in 3 completely different web browsers
    and I must say this blog loads a lot faster then most.
    Can you suggest a good internet hosting provider at
    a reasonable price? Thanks, I appreciate it!

  24. Wow, amazing blog layout! How long have you ever been running a blog for?

    you made blogging glance easy. The full glance of your site is magnificent,
    as neatly as the content material!

  25. Hey there, I think your site might be having browser compatibility issues.
    When I look at your blog in Chrome, it looks
    fine but when opening in Internet Explorer, it has some overlapping.
    I just wanted to give you a quick heads up! Other then that, very good blog!

  26. I like what you guys tend to be up too. Such clever work and coverage!
    Keep up the fantastic works guys I’ve incorporated you guys to blogroll.

  27. With havin so much written content do you ever run into any problems
    of plagorism or copyright violation? My site has a lot of unique content I’ve either created myself or outsourced but it appears a lot of it is popping it up all
    over the internet without my agreement. Do you know any solutions to help stop content from
    being stolen? I’d definitely appreciate it.

  28. I’m gone to say to my little brother, that
    he should also pay a quick visit this webpage on regular basis
    to obtain updated from newest information.

  29. What’s up, its pleasant post concerning media print, we all be familiar with media is a wonderful source of
    information.

  30. Keep on working, great job!

  31. whoah this blog is wonderful i like reading your articles.
    Keep up the great work! You already know, many people are searching round for this info, you
    can help them greatly.

  32. A person necessarily assist to make severely posts I might state.
    That is the first time I frequented your web page
    and to this point? I surprised with the research you made to create this particular
    publish incredible. Magnificent job!

  33. I constantly emailed this blog post page to all my friends, because if like to read it afterward my links will too.

  34. When I originally commented I clicked the
    “Notify me when new comments are added” checkbox and now each time
    a comment is added I get several emails with the same
    comment. Is there any way you can remove people from that service?
    Appreciate it!

  35. I read this article fully on the topic of the difference of most recent and
    preceding technologies, it’s remarkable article.

  36. I’m truly enjoying the design and layout of your website.
    It’s a very easy on the eyes which makes it much more enjoyable for me to come
    here and visit more often. Did you hire out a designer to create your
    theme? Great work!

  37. I read this paragraph completely regarding the resemblance of most up-to-date and preceding technologies, it’s remarkable article.

  38. Hello! Do you use Twitter? I’d like to follow you if that
    would be okay. I’m absolutely enjoying your blog and look forward
    to new updates.

  39. Excellent post! We are linking to this particularly great
    article on our site. Keep up the great writing.

  40. It’s impressive that you are getting thoughts from this article as
    well as from our discussion made at this place.

  41. We’re a group of volunteers and opening a new scheme in our community.
    Your web site provided us with helpful info to work on. You’ve performed a
    formidable activity and our entire community can be grateful to you.

  42. Fantastic items from you, man. I have be aware your
    stuff previous to and you’re just too fantastic. I really like
    what you have got here, certainly like what you are saying
    and the way through which you say it. You are making
    it entertaining and you still take care of to keep it wise.

    I cant wait to read much more from you. This is really
    a tremendous website.

  43. Wonderful post! We are linking to this great post on our website.
    Keep up the good writing.

  44. Good day I am so grateful I found your weblog, I really found you by accident, while I was looking on Askjeeve for something else, Nonetheless I am here now and would just like to say many thanks for a
    remarkable post and a all round interesting blog (I also love the theme/design),
    I don’t have time to read it all at the minute but I have bookmarked it and also included
    your RSS feeds, so when I have time I will be back
    to read much more, Please do keep up the awesome jo.

  45. I’d like to thank you for the efforts you have put in writing this website.
    I am hoping to see the same high-grade blog posts by you later on as well.
    In truth, your creative writing abilities has encouraged me to get
    my own, personal website now 😉

  46. If some one needs to be updated with newest technologies afterward he
    must be pay a quick visit this site and be
    up to date daily.

  47. I am actually delighted to glance at this website posts which consists of lots of helpful facts, thanks for providing such data.

  48. Do you have a spam issue on this website; I also am a blogger,
    and I was wanting to know your situation; many of us
    have created some nice methods and we are looking to trade techniques with others,
    please shoot me an e-mail if interested.

  49. Aw, this was a really nice post. Spending some time and actual effort to produce a superb article… but what can I say… I put things off a
    lot and never seem to get anything done.

  50. It’s really a nice and useful piece of info.
    I’m happy that you just shared this useful information with us.
    Please stay us up to date like this. Thanks for sharing.

  51. Hello to all, it’s truly a nice for me to pay a visit this web site, it includes valuable Information.

  52. Helpful info. Fortunate me I found your web site
    by accident, and I’m stunned why this coincidence didn’t took place in advance!
    I bookmarked it.

  53. I go to see day-to-day some sites and websites to read
    content, however this webpage offers quality based posts.

  54. Hello there I am so happy I found your website, I really found
    you by accident, while I was researching on Digg for something else, Regardless
    I am here now and would just like to say cheers for a remarkable post and a all
    round entertaining blog (I also love the theme/design), I
    don’t have time to look over it all at the minute but I have book-marked it and also added your RSS feeds, so
    when I have time I will be back to read a great deal more, Please do keep up the
    awesome b.

  55. Fine way of describing, and fastidious paragraph to
    get facts concerning my presentation focus, which i am
    going to convey in institution of higher education.

  56. Very good post.Really looking forward to read more. Want more.

  57. Major thankies for the blog article.Really thank you! Great.

  58. Hello mates, good article and fastidious arguments
    commented at this place, I am actually enjoying by these.

  59. Have you ever thought about including a little bit more than just your articles?
    I mean, what you say is fundamental and all.

    However just imagine if you added some great visuals or videos to give your posts more, “pop”!
    Your content is excellent but with images and clips, this site could
    certainly be one of the best in its niche.
    Excellent blog!

  60. Howdy! Do you know if they make any plugins to assist with Search Engine
    Optimization? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good success.
    If you know of any please share. Thank you!

  61. I enjoy what you guys tend to be up too. This
    type of clever work and exposure! Keep up the amazing
    works guys I’ve incorporated you guys to blogroll.

  62. What’s up, every time i used to check web site posts here in the early hours in the morning, as
    i enjoy to find out more and more.

  63. Hmm is anyone else experiencing problems with the pictures on this blog loading?
    I’m trying to figure out if its a problem on my end or if it’s the blog.
    Any responses would be greatly appreciated.

  64. Good day! This post couldn’t be written any better! Reading through this post reminds me of my previous room mate!
    He always kept chatting about this. I will forward this write-up
    to him. Pretty sure he will have a good read.
    Thank you for sharing!

  65. I am curious to find out what blog platform you happen to be using?
    I’m having some minor security problems with my latest site and I would
    like to find something more safe. Do you have any recommendations?

  66. I blog often and I truly appreciate your content. The article
    has really peaked my interest. I will bookmark your site and keep checking for
    new details about once a week. I subscribed to your Feed too.

  67. My partner and I stumbled over here coming from a different page and thought I might check
    things out. I like what I see so i am just following you.
    Look forward to looking over your web page repeatedly.

  68. Hi, after reading this awesome post i am as well happy to share
    my experience here with colleagues.

  69. Yes! Finally something about lose belly weight.

  70. It is perfect time to make some plans for the future and it’s time
    to be happy. I’ve read this post and if I could I desire
    to suggest you some interesting things or advice. Perhaps you can write next articles
    referring to this article. I desire to read more things about
    it!

  71. Pretty! This has been an extremely wonderful article. Many thanks
    for providing this information.

  72. You really make it seem so easy with your presentation but I find this matter to be actually
    something that I think I would never understand. It
    seems too complicated and extremely broad for
    me. I’m looking forward for your next post,
    I’ll try to get the hang of it!

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

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

  1. Pingback: Google

  2. Pingback: coping with std

  3. Pingback: adamandeve.com

  4. Pingback: Must Try Sex Toys

  5. Pingback: Glass Sex Toys

  6. Pingback: fitness instructor

  7. Pingback: TensorFlow

  8. Pingback: 100% kona coffee

  9. Pingback: happy birthday friend

  10. Pingback: happy birthday grandson

  11. Pingback: Sex Store

  12. Pingback: Empty Vegetarian capsules

  13. Pingback: lovehoney

  14. Pingback: business directory in santa barbara

  15. Pingback: Web Application Development Company

  16. Pingback: women's health

  17. Pingback: adam and eve sex toys

  18. Pingback: ways to make money

  19. Pingback: everyday deals trademarks

  20. Pingback: buy kona

  21. Pingback: Two Headed Dildo

  22. Pingback: data entry jobs at home

  23. Pingback: Acura

  24. Pingback: home page

  25. Pingback: easy murphy bed

  26. Pingback: Jinaat

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