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腰に手をあてる女性
腰に手をあてる女性

腰痛になってしまった時の対処法

腰女性

腰から背中にかけて突如襲いかかる激痛、脂汗をながして耐える長い長い時間。この経験をしたほとんどの人は整形外科や整骨院に駆け込んだ(そろりそろりと)ことでしょう。検査の結果、入院や手術を勧められる人の割合は少なく無いのですが、仕事の事情や手術への不安などから本格的な治療に踏み切る人(特に働き盛りの年齢)はわずかなようです。

そのように、痛みと回復を幾度も繰り返しながら腰痛と付合っている日本人の数は2000万人とも3000千万人とも言われています。実態としてもはや国民病と言って過言でない腰痛ですが、日常生活と腰痛の関係については(いいこと、悪いこと)の認識があいまいなまま、聞きかじった様々な対処法に惑わされていることも否めません。

当欄では、男女ともに30代以降に発症するケースの多い、つまり仕事や家事等にもっとも重きを置く生活をおくる人たちの現実を踏まえた上で、腰痛持ちに“いいこと、悪いこと”を包括的にまとめてみることにしました。もちろん、ライフスタイルに直結することが中心となるので、痛みが起きる状況や姿勢なども人によって様々ですし、すべての人に共通することと断言することはできません。無理なくできることから生活の一部に取り入れてみてください。

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腰痛の若年化にみる姿勢の問題

腰痛男

腰痛の辛い経験をした人なら、原因についてある程度の知識や認識はもっているでしょう。先天的なものと老化現象を除けば「腰部に負担のかかる動きや姿勢の蓄積」と「日常的な運動量の過多or不足」が主な共通原因となるようです。

また、社会環境の変化に適応した結果として “腰痛持ち”が急増したことも事実、それをリアルに裏付けるのが15歳以下の腰痛発症の増加です。遊びも勉強もコミュニケーションも、まるで固まっているような姿勢で一日の多くの時間を過ごす子供が増えていることを改めて実感するこの頃です。

となれば(腰痛とどう付合うか)というのは(どう姿勢を意識して生活すべきか)ということでもあるのです。腰痛の対処法は多々あっても日常で身につけるものこそ基本。そこで、まずは腰痛と姿勢について考え、次にいくつかのシチュエーションと組み合わせて、禁忌事項と合わせて整理してみたいと思います。

1.腰痛にいい姿勢、勢悪い姿勢

姿勢についてこだわる理由、それは体幹にあります。結論から言えば正しい姿勢が自然と体幹を鍛えて、筋肉組成を強くバックアップしてくれるから。読者の中にも対処法を医師に尋ねて腹筋を鍛えることだと言われた人は多い筈です。

ところが、腹筋運動自体が腰に負担を掛けるという理不尽さから放棄した人は少なく無い。この矛盾を乗り越えて、徐々に腰を支える筋肉をつくっていく、効果的で無理の無い対処法こそ、正しい姿勢の維持なのです。腰痛の病名で一番目にする腰部椎間板ヘルニアを例にとっても、椎間板の変形は悪い姿勢での常態化が主たる原因。老化による摩耗はあってもシャキッと背筋の伸びた姿勢で歩く高齢者を見ると美しさすら感じさせます。下記で椅子に座った状態での理想的な姿勢のポイントをまとめました。

  • (よい)あごをひく。上体の前傾を防ぎます
  • (よい)椅子にはやや深めに座る。腰が背もたれに軽く支えられる感じです
  • (よい)背筋を伸ばす。ポイントは力まずに維持できる頃合い
  • (悪い)腰を反るのはNG。少し微妙ですが痛めては元も仔もありません
  • (悪い)前屈み(猫背)の状態を続けない。PC画面に集中するとなりがちです
  • (悪い)同じ姿勢を30分以上続けない。立ち上がったり伸ばしたりしましょう

よい姿勢の継続はギブアップ必至というあなたに、ここで教訓をひとつ。「ため息」は負の連鎖を招き「深呼吸」はリスタートを促す。

同じく「悪い姿勢」は腰への負担を招き「よい姿勢」は腰痛の改善を促す。座った姿勢が正しくなれば、自然に歩く姿勢もスマートでアクティブな印象になっていきます。しばらく続けてみてください。

もうひとつ、姿勢についての追加情報。「寝る姿勢」についてです。腰痛の人が寝る姿勢で禁忌とされているのが「うつ伏せ」です。腰を反ることで少し気持ちがいいと感じる人がいますが、起きると大変なことになっている心配があります。左右の向きは別にして「横向き」の姿勢で寝るのが、最も体重を分散できて負担が少ないと言われています。

2.腰痛とスポーツ

運動の効用には筋力の低下防止のほか、骨を鍛える効果もあります。腰痛持ちの人にも対処法の一環として運動は不可欠です。ただし、30代を過ぎ、最近まったくと言っていい程動かしていなかった身体を急激に動かそうとするのは危険行為。

これが原因で腰痛だけでなく心臓や脳の病気なども発症しかねないのです。「変わらぬ意識と肉体の乖離」。充分理解しますが現実を見ることです。腰痛とスポーツと運動についての要点をいくつかまとめましたのでご参考まで。

  • (よい)ウォーミングアップ、ストレッチ、クールダウン。どんなスポーツに必須
  • (よい)ラジオ体操。腰痛での運動不足対処法に適した、合理的なプログラム
  • (注意)スイミング。腰痛予防に効果的だが重い腰痛の人には悪化の原因になる
  • (注意)ウォーキング。スイミングと同じ
  • (注意)フラフープ。腰回りの筋肉をほぐして結構を促します。但し無理は禁物
  • (注意)ゴルフ。腰回転が基本なだけに要注意。前日の整体師チェックはお勧め
  • (悪い)寒い時、暑い時のスポーツ全般。どちらも疲労が腰に溜まりやすい

3.腰痛と食生活

普段、認識の薄い腰痛と食生活の関係について検証してみたいと思います。おそらく腰痛の対処法に食事のことを思い浮かべる人は少ないでしょうし、現実に食事療法なるものが確立しているわけではありません。

しかし、腰痛改善の観点で見れば筋肉の補強となる食物の摂取は有為なこと。それに、肥満による腰への過重負担の軽減を考えれば、尚更重要といえます。なにもマッチョになる必要はないけど、筋肉質な身体に向かうことは大いにプラスですから。もうひとつ食事で注意したいのが、近年特に言われている腰痛と糖尿病の相関性です。

  • (よい)パワーフード。健康状態を高める食材・食事のこと
  • (よい)朝食を抜かない。筋肉の機能を促すのにマスト。但しガッツリはNGです
  • (よい)低カロリー高タンパク。ダイエットの定番は筋肉組成にも有効
  • (悪い)毎食のごはんやうどんなど単一炭水化物摂取。糖尿病のリスクを高める
  • (悪い)過度な飲酒。一過性麻痺から無理な姿勢をとってしまう等での悪化が必至

4.腰痛としっぷの話

日常的な対処法でもっともポピュラーなシップ。痛みを感じると取りあえずシップを貼ることが習慣になっている人は多い筈です。湿布薬には、冷湿布、温湿布、経皮鎮痛消炎テープの三種類が一般的ですが、その使い分けや注意点を知らないで、何となく使っている人がかなり多いようです。

  • (注意)温湿布。慢性的な症状に限定です
  • (注意)冷湿布。患部に熱をもつ急性の痛み対処に限定です
  • (注意)経皮鎮痛消炎テープ。急性、慢性を問いませんが、注意点も。下記記述参考

上に三種類のシップについて述べましたが、これらについてあまり知られていない情報があります。実は、温湿布は冷湿布にトウガラシエキスを加えたもので、貼ってしばらくの間暖かく感じるだけのものなのです。当然、刺激が強いので医師もかぶれやすい人には勧めません。経皮鎮痛消炎テープについてもレアネタがあります。それは、テープの性質上「光過敏症」や「接触皮膚炎」という皮膚病の副作用があることです。一度確認しておくことを勧めます。

5.ほかに腰痛と関わること

  • (悪い)喫煙。ニコチンが血行障害を起し椎間板のコラーゲンを破壊。脊柱管も狭める
  • (よい)入浴。血行促進に効果的。季節を問わず毎日の習慣に。もちろん温泉もお勧め
  • (注意)マッサージ。血行促進に効果的ですが、患部の直接刺激で悪化させることも
  • (注意)コルセット。筋肉の補完が目的なので一人ひとりの体型に合わせたものが条件

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