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腰

辛い腰痛を和らげる2つのテーピング術

座る男性

多くの人が苦しんでいる腰痛。立っていても、座っていても痛みは続くもの。しかし、お仕事や家事など、忙しい日中はおちおち横になってはいられませんよね。専用のコルセットを巻くという方法もありますが、その圧迫感や使用感が好きになれないという方も多いようです。

そんな腰痛でお困りの皆さん、テーピングというものをご存知ですか?粘着テープを身体に巻いたり筋肉に沿って貼ることで、捻挫などの負傷部分や筋肉にかかる負担を和らげる方法で、アスリートのケアに取り入れられています。実は、日常生活にもテーピングを取り入れることで、そんな辛い痛みを軽減することができるのです。

そこで、本記事では、腰に痛みを感じる原因、そして腰痛を和らげてくれるテーピングの方法についてご紹介いたします。腰痛を解消したい、そして症状が治まるまでの期間も快適に過ごせるようにしたいとお考えの方はぜひ本記事を参考にしてみてくださいね。

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腰痛になる原因

腰アップ

まず、腰痛といっても原因は様々です。痛みが軽く、かつ原因がはっきりしている場合以外は自己判断を行うことは危険です。意外な原因で腰痛が引き起こされていることもありますので、痛みが強い場合・心当たりがない場合は速やかに病院で診断を受けるようにしましょう。以下に、腰痛の原因についてご紹介します。

疲労

長時間のデスクワークを行ったり、立ちっぱなしの姿勢をとることで腰の筋肉が疲労し、腰痛を引き起こします。

運動不足

実は、運動不足も腰痛の一因となります。背筋、腹筋、下半身の筋肉が衰えてしまうと、少し負担がかかっただけで腰痛になってしまうのです。

ぎっくり腰

急に腰に痛みが走る、急性の腰痛です。ぎっくり腰は、次のような要因で引き起こされます。

  • 突然の負荷
  • 筋肉の疲労
  • 骨格の歪み

突然の負荷は、重い荷物を勢いよく持ち上げたりすると起こります。若い人やアスリートによく起こるとされています。後の2点については、日々腰に蓄積された疲れや歪みによって起こった筋肉への負担が限界点を超えた瞬間に、鋭い痛みとして現れるものです。

椎間板ヘルニア

腰椎の椎間板が突き出てしまい、脊椎の中枢神経が圧迫されてしまうことで強烈な痛みと下半身に痺れを感じます。

腰部脊柱管狭窄症

背骨の中の、脊椎が通る空間である脊柱管が狭くなることで脊椎が圧迫され、腰痛や痺れを感じる症状です。加齢とともに背骨が曲がってくる高齢者に多く見られます。

脊椎(腰椎)分離症・すべり症

こちらは、高齢者やスポーツをしている子供などに多く見られる症状です。靭帯の組織や椎間板が老化や酷使によって劣化し、腰椎(背骨を構成している骨のうち、下から5番目まで)の一部が分離してしまったり、その上の部分の骨が前に滑ってすることで腰痛を発症します。

変形性椎骨症

背骨を構成している24個の骨を、椎骨と言います。その椎骨にトゲのような骨が出てきたり、椎間板が変形してしまうことで脊椎を圧迫して腰痛を引き起こします。

内蔵の疾患

以下のような症状がある場合は、内臓疾患による腰痛を疑ってみた方がいいかもしれません。

  • 冷や汗や発熱
  • 夜中にも腰が痛む
  • 痛みが和らぐ姿勢がない
  • 身体の動きに関係なく、痛みが背中など広範囲にわたる
  • 日に日に痛みがひどくなる

こういった症状を伴う場合は、腎臓・膀胱などの泌尿器や胃腸、脾臓などの異常、女性の方は子宮の病気が考えられます。その場合は、内科で受診してみましょう。

腰痛を和らげるためのテーピング術2つの方法

上記でご紹介した腰痛の中でも、状態によっては手術が必要になる場合もあります。しかし、大抵のケースは運動不足、疲労、ぎっくり腰などによる腰痛で、なんとか生活できる程度であることがほとんどです。そういった場合は、テーピングによって腰にかかる負担を減らすことで痛みを和らげることができます。本章ではそういったテーピング術を2つご紹介します。

はじめに、テーピングの注意事項をご紹介します。

  • テーピングを貼る場所の皮膚を綺麗にしておく:皮膚が汚れているとテープが剥がれやすくなります。
  • 皮膚がつっぱりすぎないように貼る:皮膚に負担がかかると、かぶれやすくなります。
  • かゆみが出たり腰痛が悪化した場合はすぐに使用をやめる
  • テーピングを貼ったまま入浴した場合は、しっかり水分を拭き取る
  • 剥がすときには、体毛の流れに沿って皮膚を押さえながら剥がす

以上の注意を守って、これから紹介するテーピング術を試してみましょう。

キネシオテーピング

キネシオテーピングは、伸縮性のあるキネシオテープを貼ることで血液やリンパ液の流れを促進し、溜まった老廃物を流して痛みを緩和する方法です。テープの幅は何種類かあり、貼り方によって使い分けます。引き出したテープをそのまま貼るI字型のほか、ハサミでテープに切り込みを入れてY字型やX型などの形に貼ることもあります。

色々な貼り方がありますが、その一例を以下でご紹介します。

  • 5cm幅のキネシオテープを30cmにカットし、5cmほど残して中心に縦の切り込みを入れます。縦棒の短いY字をイメージしてください。
  • まっすぐに立ち、Y字の縦棒を腰椎に貼ります。一番下の部分が、尾骨より数センチ上のところになるようにしましょう。
  • 腰を少し曲げ、テープの残りの部分を背骨に沿って両側に貼っていきます。
  • 腰を曲げたまま痛みのある部分を確認し、すでに貼ったY字テープと交わるように横に20cmほどのI字テープを貼ります。
  • まっすぐに立ったときに、テープに皺が寄っているか確認します。

スパイラルテーピング

スパイラルテーピングでは、キネシオテープとは異なり伸縮性のないテープを使います。1~5mm幅の細いテープを組み合わせて格子状やクロス状にして貼ることで、筋肉のバランスを整えて正常な状態に近づけ腰痛を軽減する効果があります。患部にテープを貼るほか、手の指などに貼ってツボ効果を見込む方法もあります。

以下にスパイラルテーピングの貼り方の一例、手首に巻くテーピング方法をご紹介します。

  • 5mm幅のテープを、左手甲側の小指と薬指の骨が合わさった部分の少し下から巻き始めます。
  • そこから親指のほうに巻き、手のひらを通ってさらに甲側に通します。
  • 小指側の出っ張った手首の骨の上を通り、そのまま親指の真下の骨まで巻いて終了です。

効果は個人によって差がありますが、手軽にできる腰痛緩和法として試してみるといいでしょう。

まとめ:テーピングは痛み緩和の応急処置

本記事では、腰痛の原因やその痛みを和らげるテーピング方法についてご紹介してきました。ここでもう一度、それらのテーピング術についておさらいしていきましょう。

  • キネシオテーピング:伸縮性のテープを使い、血液やリンパ液の流れを促進し、溜まった老廃物を流して痛みを緩和するテーピング方法
  • スパイラルテーピング:非伸縮性の細いテープを組み合わせて使い、筋肉のバランスを整えて正常な状態に近づけ腰痛を軽減するテーピング方法

これらのテーピング術を実行することによって、腰痛を軽減することができます。

しかし、テーピングとはあくまで応急処置。腰痛が軽いものである場合、または病院での治療を行っている場合に並行してテーピングを行うことで生活を楽にするためのものです。病院に行きたくないがために、ひどい腰痛をテーピングでごまかすというのはやめましょう。

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