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体幹のトレーニングが効果的!?腰痛に効く方法

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腰痛や肩こり。私たちの社会生活ではどうしてもつきまとってしまう体の不調の一つですよね。デスクワークや営業など、体のバランスが崩れてしまうような生活習慣が根付いているため体への負担は避けられないものとなっています。さらに肩こりや腰痛はストレスからも引き起こされるため、ストレス社会で生きている私たちはさらに体の不調を感じる生活を強いられてしまいます。

本記事では腰痛をやわらげるためには体幹を鍛えることが重要である点にポイントを置き、そのためのトレーニング方法などをご紹介します。毎日少しの時間でも続けることが改善への近道ですので参考にして実践して頂ければと思います。そして体幹を鍛えるトレーニングを行うことで腰痛が改善されればと思います。

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体幹トレーニングのメリット

見て

一言に「体幹を鍛えるのは良いことだ」と言っても、何に良いのでしょうか。具体的な事例がなければ効果は実感しにくいですよね。ここではまず体幹のトレーニングを実践することによって得られるメリット3点をご紹介します。

  1. 姿勢の改善
  2. 腰痛の改善
  3. 太りにくい体を作る

姿勢の改善

デスクワークや事務作業を日々行なっているとどうしても猫背になりがちです。そして猫背になる習慣がつくとどんどん肩こりや腰痛の悪化に結びついてしまいますが、体幹を鍛えることで、猫背にならないように姿勢が安定してくるのです。

腰痛の改善

腰痛は骨のバランスを正す治療が用いられますが、骨を支える筋肉がないと、骨を一時的に戻したとしてもすぐにバランスが崩れてしまいます。体幹を鍛えることでバランスの良い位置で保つことができるため、腰痛や肩こりの改善につながります。

太りにくい体を作る

脂肪よりも筋肉の方が代謝が高いため、筋肉を増やすことで自然にカロリーを消費してくれます。今までと同じ生活習慣でも筋肉があるかないかで消費量が大きく変わるため、太りにくい体になると言えます。

自宅でできるトレーニング法

「苦しいトレーニングをして三日坊主」になるよりは、一日10分でも良いので毎日継続することが非常に大切です。次に自宅でもできる簡単なトレーニング法をご紹介しますので体に負担のない範囲で日々続けてみてください。

  • ドローイン
  • 自転車こぎ
  • 足を左右に倒す

ドローイン

・仰向けになりひざを立てる
・息を大きく吸いながらお腹を膨らませる
・息を吐きながらお腹をへこませる
・へこませた状態で10秒間ほどキープする

自転車こぎ

・仰向けになり足を少し浮かせる
・手は腰の横に置き、体を支える
・自転車のペダルを漕ぐように足を大きく動かす
・1分間は早く動かし、残りの1分間はゆっくり動かす

足を左右に倒す

・仰向けになり、手は真横に置き体を支え、足は90度に持ち上げる
・両足を60度くらいの位置までゆっくり横に倒す
・腹筋を使って元に戻す
・10回ほど繰り返す

椎間板ヘルニア・脊柱管狭窄症を自分で治すための本 (らくらく健康シリーズ)
SBクリエイティブ株式会社 (2014-05-30)
売り上げランキング: 21,877

無理なく毎日続けること

体幹のトレーニングを行うことで、腰痛の改善だけではなく、日々の生活がしやすくなるというメリットがあります。大切なのは短時間でも良いので毎日続けることです。毎日続けると聞くとうんざりしてしまう方もいるかもしれませんが、寝る前に10分でも、朝目が覚めてから10分でも良いので自分のタイミングでできるのが魅力的です。

一日10分のトレーニングが腰痛やダイエットに効くとなれば安いものではないでしょうか。ゆっくりと続けてみることから始めてください。できるようになってきたら、メニューを変えるなどアレンジしてみても良いかもしれません。体幹を鍛えるトレーニングをすることで快適な毎日を過ごして頂ければと思います。

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