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陸上トラック,運動,スポーツ
陸上トラック,運動,スポーツ

腰痛の原因は運動不足が原因?自宅でできる4つの腰痛解消運動

陸上トラック

腰を痛めると動くことがとても辛く、毎日の生活が大変になってしまいますよね。腰痛は、年齢を重ねるごとに発生率が高くなるといわれています。初めは、少し腰がおかしいなという症状からそのまま放っておくと、大きな痛みとなり動けなくなることもあります。そうなると、仕事や家事、学校など全てのことが困難になります。

一般的に腰痛というと腰や腰周辺の痛みのことをいいます。そしてその原因はさまざまですが、腰痛の原因および対処方法として、「運動」が近年取り上げられています。腰痛を引き起こす原因でもあり対処方法でもあるという運動。本記事では、なぜ腰痛の原因が運動と関連するのか、また腰痛を患っているときに効果的な4つの腰痛解消運動についてご紹介します。現在、腰痛で辛い思いをされている方は、本記事をぜひ参考にしてくださいね。

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腰痛の原因は運動不足?

腰痛にきくツボ

現在、多くの方が腰痛で苦しんでいるといわれていますが、その大きな原因は運動不足ということがわかっています。毎日会社などで椅子に座り続け、同じ姿勢をとっていることから血行が悪くなり、神経を圧迫し腰の筋肉が固くなります。それに伴い、日頃の運動不足により腰回りの筋肉は衰え、結果的に上半身を支えている腰が悲鳴を上げ、腰痛を引き起こしてしまうのです。

腰痛のときは安静にするべき?

よく腰を痛めたときは安静に!という言葉を耳にしますが、これって本当なのでしょうか。実は最近、日本整形外科学会より、腰痛の際は運動をした方が良いという新しいガイドラインが発表されたのです。

腰の痛みのせいで横になり、体を動かさずに安静にしていると、関節の動きがどんどんと悪化し、骨が弱り腰の筋肉も衰えるといわれています。その結果、長い間動かず安静にしていたせいで、身体の機能に障害が起きるケースもあると報告されているのです。

もちろん、腰に鋭い痛みが走るケースなどは、腰の骨に異常が起きている場合もあるので、安静にしておくべきだといえます。しかし多くの場合は、腰が痛いからといってずっと安静にしておくよりも、適度な運動をした方が完治が早いと考えられるようになっています。

どのような運動が適している?

運動といっても、身体全身を動かすような激しい運動は避けてください。ウォーキングなど、ご自身のペースでゆっくりと行なうことのできる運動が理想的ですね。

しかし今回一番おすすめする方法が、ストレッチです。腰が痛いと身体を動かすのは少し怖いですよね。もし何かあって痛みが強くなり、突然動けなくなってしまったらどうしようという不安もあるでしょう。ストレッチは家の中でも気軽に行なうことができ、もし何かあっても家族などに助けを求めることもできます。次の項で、家の中ですぐにでもできる4つの腰痛解消ストレッチ運動についてご紹介します。

4つの腰痛解消ストレッチ運動

腰痛を患っている方に効果的な、腰痛解消ストレッチ運動は次の4つです。

  • 腹筋の運動
  • 腰の運動
  • 骨盤の運動
  • 腰の筋肉の運動

それでは、上記それぞれの運動について詳しくその内容をみていきましょう。

腹筋の運動

腹筋を強くする腰痛運動です。1日10回程度を目安に行なってください。

  1. 仰向けに横なり、軽く膝を曲げます。(体育座りのような足の状態です。)
    腕は体の横に置きましょう。
  2. 頭から肩までをゆっくりと10センチほど起こし、その状態を5秒保ってください。
  3. 5秒後、頭から肩を床にゆっくりと戻し、この運動を繰り返します。

腰の運動

腰の筋肉を動かす運動も腰痛には効果的といわれています。こちらも右と左を交互に1日10回行なってください。

  1. 仰向けに横なり、右手で左足の膝の外側を持ちます。
  2. そのまま、息をフーッと吐きながら右側に足を倒し床につけます。(足が交差するような態勢になります)
  3. その状態を10秒間保ってください。
  4. 10秒後、元の態勢に戻し、今度は逆の手足を使って同じ体操を繰り返します。

骨盤の運動

次は、骨盤の反りを減らす運動です。こちらも1日10回は行ないましょう。

  1. 仰向けに横なり、軽く膝を曲げます。
  2. 腰と床に隙間のある方は、その隙間を埋めるように腰を床につけてください。
  3. お尻にキュッと力を入れてつぼめるような状態のまま、腰を床から浮かせて5秒間保ちます。(足は床につけたまま、腰だけを浮かします。)
  4. 5秒後元の姿勢に戻り、繰り返します。

腰の筋肉の運動

腰の筋肉を弛緩させる運動です。1日10回は行なってくださいね。

  1. 仰向けに横になり、両膝を両腕で抱える姿勢をとります。
  2. 膝を胸までくっつけて、そのまま5秒保ちます。
  3. 5秒後元の姿勢に戻り、再度繰り返します。
ALINCO(アルインコ) エクササイズフロアマット EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 33

まとめ: 痛みが強いときは控えましょう

本記事では、腰痛を患っている方に効果的な、4つの腰痛解消ストレッチ運動をご紹介してきました。もう一度その4つの運動をおさらいしましょう。

  • 腹筋の運動
  • 腰の運動
  • 骨盤の運動
  • 腰の筋肉の運動

本記事でご紹介したストレッチ運動は、腰痛に効果的です。しかし、もし過去に腰に関する手術を受けた方は、医師に相談をした上で行なってくださいね。また、腰に鋭い痛みがあったり、医師から運動を止められている場合も控えた方が良いでしょう。大丈夫かなと不安な方は自己判断をせず、医師に相談してくださいね。一日でも早く辛い腰痛が治るようしっかりとご自身の身体を労わってあげてください。

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