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よりよい睡眠で腰痛にさよならを

ばいばい

日本は腰の痛みに悩む人が非常に多く、「腰痛大国」と言われているそうです。年配者特有の悩みだと思ったらとんでもない!20代や30代であっても腰痛の悩みを抱えている人はたくさんいます。

本記事では、
1 腰痛の原因
2 腰痛を解消するには?
3 睡眠の効用

という順序でお話していきます。

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腰痛の原因

見て

人はなぜ腰が痛くなるのでしょうか?動物は腰痛にならないのでしょうか?

人間の宿命

腰痛。それはほかの動物とはちがい、二本足で歩行する人間だけに与えられた宿命のようなものです。腰には胴体とともに頭の重みがずっしりとかかり、立つ、歩く、しゃがむ、走るなど、あらゆる動作が腰を中心に行われるため、どうしても負担がかかってしまいます。

また現代人の生活様式の特徴として、長時間同じ姿勢で働くことや運動不足、精神的なストレスなども、つらい腰痛の要因のひとつと考えられます。からだと心が複雑微妙に関わり合っているのはたしか。両方が健やかに保たれることが理想です。

腰痛を解消するには?

その腰痛をやわらげるには、まず腰まわりの筋肉の疲れをとり、よい状態に保つことが大切です。

運動の効果

この場合の運動は、からだを鍛えるというより、整えるためのものです。ストレッチやヨガなどの軽い運動を継続して行い、凝ったり固まったりした筋肉をゆったりと伸ばし、リラックスさせましょう。腰に負担のかかりにくい水中ウォーキングなどもおすすめです。

休養の効果

からだを動かしたあとの休養も大切です。使った筋肉をじゅうぶんに休ませるために大切なのがまず良質な睡眠です。以下2つのポイントをご紹介しましょう。

  • その1~寝具を吟味する~
  • その2~じゅうぶんな睡眠時間を確保する~
  • その3~眠る前に心身をリラックスさせる~

その1~寝具を吟味する~

個人差はありますが、睡眠時間は5時間から8時間といったところでしょうか?つまり1日の3分の1近くが快適であるかどうかは、わたしたちの健康にとって大問題であることがわかります。自分のからだに合わない寝具のために、腰痛もちにあった、ひどくなったという体験談もありますから、寝具はじゅうぶんに吟味しましょう。

腰痛をわずらう方はあまり柔らかな敷布団に横たわるとからだが沈んでしまい、腰に負担がかかってしまいます。好みもありますが、寝具の専門店を訪れて実際にからだを横たえてみて、不自然な姿勢にならないか、痛みが出ないかを確認してみてくださいね。

低反発タイプやその反対の高反発タイプ、またムアツ布団などさまざまな寝具が販売されております。また抱き枕や腰枕などの便利グッズもありますから、口コミを参考にしたり、メーカーによっては「おためし期間」を設けているところもありますから、ぜひいろいろなものを実際に使い、ご自分に最適な寝具を選んでみてください。

その2~じゅうぶんな睡眠時間を確保する~

せっかくよい寝具を使っていても、睡眠時間があまりに少なければからだの疲れはとれません。忙しい毎日を送っておられるあなただからこそ、じゅうぶんな睡眠時間が確保できるよう、工夫をしてみてください。

その3~眠る前に心身をリラックスさせる~

前述のように腰痛はたんにからだの筋肉の疲労が原因ではありません。精神的な疲れやストレスも要因のひとつです。ぐっすりと眠るには、交感神経と副交感神経のスイッチがうまく切り替わることが大切です。ぎりぎりまでテレビをみたり、スマホをいじったり、パソコンを使っていると脳もからだもしっかり起きて動いており、ベッドに入っても興奮状態がつづき、良質の眠りに導かれにくくなります。ちょっと工夫をしてみませんか?

部屋を少し暗くしてアロマオイルを焚いたり、お気に入りの静かな音楽を流してゆったりした気持ちになりましょう。そして軽いストレッチやヨガなどを行い、肩や腰、首の筋肉を伸ばし、心身をくつろがせてください。ツボ押しも効果的ですよ。よりよい睡眠で腰痛にさよならしましょう。

最後にもう一度、腰痛解消の睡眠3つのポイントを挙げておきますね。

  • その1~寝具を吟味する~
  • その2~じゅうぶんな睡眠時間を確保する~
  • その3~眠る前に軽くからだを動かす~

まとめ

つらい腰痛。何とかやわらげたいですね。起きている時間はもちろんのこと、眠っている時間も腰痛対策をとることができます。寝具を吟味すること、眠る前にからだを動かしたり、音楽や香りの効果も取り入れて、よりよい睡眠のために工夫をしてみましょう。

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