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ハートのクッションを掲げる女性
ハートのクッションを掲げる女性

腰痛は出産後にやってくる。育児の負担にならない腰痛軽減テクニック

ハートのクッションを掲げる女性

赤ちゃんがお腹にいるとき、運動不足の妊婦さんだと腰痛がひどくなってしまいますよね。やっとかわいい我が子を産んだあとにも、腰痛が長引いている方も実は少なくありません。

いったい原因はなんだろう……と思っていても、病院にいくのもなんだかなぁと思うお母さんのために、ここでは出産後の腰痛の原因とそれを軽減させる方法をご紹介いたします。

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出産後の腰痛の原因

美女

腰は体の重要な要です。複雑な筋肉と骨組織をもち、内臓とも深い関係があります。

出産後に腰が痛くなるのは、多くの場合「骨盤」と関係しています。

骨盤は複数の関節によって形成されていますが、赤ちゃんが成長する子宮を包み込む場所であり、赤ちゃんの成長とともに除々に広がっていき、やがて出産を迎えるようになります。

実は、この出産後の骨盤はゆるんだ状態のままなのです。赤ちゃんを産んだあとの骨盤は、関節が大幅にゆるんでおり、体を動かすことでさらにゆるんだ骨盤が緩みやすくなっています。

通常は除々に治ってきますが、赤ちゃんを抱っこしたり、授乳するなどの、かたよった姿勢を続けることが多いため、腰を痛める原因になっています。十分に腹筋・背筋を鍛えておかないと、骨盤に負担がかかり腰痛がなおさら悪くなってしまいます。

骨盤の関節は半年ほどかけてゆっくりと閉じて行きますが、適切なケアを行わないと腰痛もちになってしまったり、下腹がどんどんでてきてしまいます。

こうした症状を医学的には「骨盤輪不安定症」といいます。普段は健康に過ごしている方でも妊娠後には骨盤輪不安定症にかかってしまうこともありますので、注意が必要です。

出産後の腰痛を回復させるための方法

それでは、出産後の腰痛を軽減させるにはどのような方法が有効なのでしょうか。整体や病院などでも効果的なアドバイスを貰えることは少なくないのですが、育児をしながら病院通いをするのは大変です。

ここでは、比較的容易にできる出産後の腰痛を治す方法をご紹介いたします。

骨盤矯正

出産後の腰痛を治すには、まず出産後はやめに骨盤矯正を行うことがよいとされています。しかし、あまりはやくに骨盤矯正をしても、出産後のダメージが残ったまま行うことは勧められません。出産後はカルシウムなどのミネラル分が不足していることが多く、骨がよわくなっていることが多いからです。

また、骨盤矯正の体操などを行うのも時期を考えて行なったほうがよいでしょう。出産直後は体が硬くなっているため、注意が必要です。産後一週間はゆっくりと静養をとりましょう。

座ったまま足を広げて、体を前に倒すといった簡単な体操でも十分効果があります。様々な体操がYOUTUBEに上がっているので、それらを参照するのもよいでしょう。
ベビカム「産後ママにおすすめ!骨盤矯正エクササイズ」などが参考になるのではないかと思います。

また、コルセットやサポーターのようなものを使って腰を抑えるのもよいでしょう。ある程度よくなってきたら、ケアソファなどの利用も十分効果的です。

血行促進

血行を促進させることも妊娠後のケアには重要なことです。軽い運動や温浴、あるいは湿布薬の利用など様々な方法があります。血流が悪いと体の循環が悪くなり、腰痛をはじめ、肩コリ、疲労、月経不順などを起こすことになってしまいます。

骨盤は、上半身と下半身を繋ぐ重要な場所であり、多くの筋肉の保持体になっているものですから、血行の影響を強くうけます。冬場の冷えなども非常によくありません。

なるべく冷やさないように、腹部と腰部を温めるようにしましょう。

KONAMI 腰椎保護ベルト パワフルギア ワイドタイプL
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まとめ:出産後の腰痛は骨盤の緩み

出産後はとにかく体力が低下しているため、体のあちこちで不具合がおきてしまうでしょう。なかでも、腰痛はつらい症状で、女性を悩ませる大きな問題です。

出産直後は骨盤や子宮の状態をはじめ、あちこちが弱っていることは間違いありません。出産後の骨盤は緩んだ状態になっており、適切なケアをしていかないと緩んだ骨盤が不安定な状態で固定化されてしまいます。

出産後の腰痛はだいたい半年ほどで自然に収まりますが、不自然な姿勢を続けたり、筋力不足などがある場合には長期化するおそれがあります。

骨盤矯正の運動や、コルセットの利用。それから、血行促進のために体を冷やさないようにするなどの工夫をして腰痛に負けない体を作っていきましょう。

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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 …

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