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腰痛
腰痛

つらいつらい腰痛の対策に役立つ4つの正しい姿勢

腰

腰痛対策のために正しい姿勢を心がけるのは、症状を緩和するために大きな助けになります。

なぜなら、立っていても座っていても姿勢が悪いと腰に大きな負荷がかかってしまうからです。特に前傾姿勢の場合、腹筋が緩むため腰に上半身の負荷がすべてかかる事になります。そのため、正しい姿勢を保つというのは腰痛対策の中で大切なことです。

そこで今回の記事では、腰痛対策に役立つ正しい姿勢を4つご紹介してみたいと思います。簡単に出来ることばかりなので、腰痛対策のために是非参考になさってください。

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腰痛対策に役立つ正しい姿勢

椅子

座って何か作業するときはどうしても、おもに作業内容のほうに注意が向いてしまうので、癖のある姿勢をしていても気づかないことが少なくありません。そこに、腰痛を発症してしまう原因があるかもしれないのです。では腰痛対策に役立つ正しい姿勢を4つご紹介します。腰痛対策のために是非参考になさってください。

腰痛対策に役立つ正しい姿勢:その1:ひざが股関節の位置よりも少し高くなるように

これは、座っているときの腰痛対策の方法です。座った状態で前かがみになってしまうのと腹筋が緩むために腰に負担がかかり、腰痛になりやすくなります。その対策として、椅子に座る場合はひざが股関節と平行になるか、少し高くなるように椅子を調整しましょう。高さ調整の出来ない椅子なのであれば、足の下に空き箱などを置くと効果的です。また、椅子が高すぎて足が下につかないというのも腰痛の原因になりますので、腰痛対策のために自分にあった椅子を使用するなどして、床に足がしっかりつく様心がけましょう。

腰痛対策に役立つ正しい姿勢その2:立っているときも美しい姿勢を保つ

猫背になってしまったり、ひざが曲がったりしてしまうなどの良くない姿勢は、腰痛の原因となります。それで、腰痛対策のためには立っているときも正しい姿勢を心がけましょう。背骨、頭の位置をまっすぐに保ち、両足に均等に体重をかけるようにしましょう。腰痛対策には腹筋を意識することも大切です。下腹が出ないようにお腹に力を入れるのを忘れないようにしましょう。

腰痛対策に役立つ正しい姿勢その3:寝るときは胎児のような姿勢で

腰痛対策のためには寝るときの姿勢にも注意を払うことが必要です。腰痛があるときに仰向けやうつ伏せに寝るのはよくないと言われています。朝腰が痛くて起き上がれなくなってしまうこともあるからです。それで、腰痛対策の助けとなる寝方としては、寝るときに横向きになって息を吐きながら、両ひざを抱えたような姿勢、さながら胎児のような姿勢をとると良いと言われています。また、やわらかすぎるベットやマットレスも背中やお尻が落ち込んで体がゆがみ、腰痛の原因となり得ます。避けるようにしましょう。

腰痛対策に役立つ正しい姿勢その4:歩くときも正しい姿勢で

腰痛対策には歩いているときの姿勢も正しくする必要があります。背筋をしっかり伸ばし、腕を自然に振りながら上体がぶれないように気をつけましょう。足はかかとからつま先に転がすようなイメージで歩くと良いでしょう。また、足を踏み出して着地するときにひざが少し曲がる程度の歩幅にするようにしましょう。腰痛対策にためには、正しい姿勢で歩くことを毎日意識しましょう。

まとめ:腰痛対策にはその場面場面に合った正しい姿勢を保つことが大切

大まかに腰痛対策に役立つ正しい姿勢を3つとりあげてみました。

腰痛対策には、常日頃から意識して正しい姿勢を保つことが必要です。また、正しい姿勢を保つことの出来ない理由として体重の増加が挙げられます。体重が増えるとその分お腹回りが大きくなりますので、反った姿勢になりやすくなります。

そのため腰にかかる負担も増え、腰痛になりやすくなります。腰痛対策のためにもベストな体重を保つことが大切です。

また、意識して腹筋を鍛えることも腰痛対策に役立ちます。特に座った姿勢のときは腹筋が緩みがちになります。

腹筋はオフィスや自宅で座っているときに簡単に鍛えることが出来ます。座った状態のまま片足を上げて10秒くらい止めます。その後、ゆっくりおろします。次は反対です。交互に8回くらい繰り返すと効果的でしょう。毎日行なうなら腰痛対策に役立つことでしょう。

腰痛は普段の生活の中での意識を少し変えるだけで、大幅に改善することが出来ると言われています。是非、今回ご紹介した腰痛の対策方法をお試しになられてみてください。とはいえ、無理は禁物です。普段から努力しているのになかなか腰痛が改善されない場合は、早めに病院で診察してもらいましょう。

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