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運動不足による腰痛の原因と解消方法

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腰痛を解消するためには運動不足を解消することが効果的です。運動不足によって筋肉がこわばったり、衰えたりすることで腰痛がひどくなります。運動不足を解消して腰痛を治すためには、あまり強度が強くない、適度な運動をすることが効果的です。具体的には、ストレッチやウォーキング、ランニングなどがおすすめできます。

本稿では、腰痛と運動不足の関係、運動不足解消のための方法などについてまとめています。

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運動不足が腰痛の原因になる理由は

ラン

腰痛に悩まされている方は非常に多くおられます。日本人は肩こりとともに腰痛で悩まされる方は非常に多いのが特徴です。腰痛のタイプとしては、重い荷物を持った場合などで急性で大きな傷みが来るタイプの腰痛もありますが、多くは長年腰痛の症状が続いている慢性のタイプの方が多いといえます。

このような慢性の腰痛の場合、その大きな原因のひとつとして考えられているのは、運動不足です。慢性の腰痛を抱えておられる方はデスクワークや自動車・トラックのドライバーの方など職業柄運動量が少なく、運動不足傾向の方が多くおられます。そして、この運動不足によって腰痛が生じると言われています。

なぜ、運動不足が腰痛の原因となるのでしょうか。それは、運動不足によって、腰を支えている筋肉が硬化したままとなってしまったり、劣化してしまうことが原因です。具体的には腹筋や背筋の硬化・劣化(特に劣化)が腰痛の大きな原因です。運動不足で腹筋や背筋を使わないままでいるとこれらの筋肉が衰えていき(使用しない筋肉の部位は次第に衰えていきます)上半身を十分に支えることができなくなります。

その結果として運動不足は腰痛を生じることとなります。つまり、運動不足で腹筋・背筋という筋肉がこわばったり、衰えてしまうことが腰痛の大きな原因となっています。慢性腰痛の場合、はっきりとした原因の特定ができないことが多いと言われます。その特定することができない原因のうち、多くは運動不足からくる腰痛である可能性が高いという推定を立てることが可能です。

運動不足による腰痛改善のために

運動不足による腰痛を改善するためには運動をする以外には方法はないと言えます。原因が運動不足である以上、運動不足を解消して腰痛解消を目指すこととなります。ただ、腰痛解消のために行う運動は、何もアスリートになることを目指すわけではありませんので、決して強度が強いものばかりをしなければならないわけではありません。腰痛を解消するために必要な程度で運動不足解消を目指せば良いということとなります。

運動不足による腰痛解消のためには、具体的には以下のような運動をすることがおすすめすることできます。

ストレッチ

まず、気軽にストレッチをすることが、運動不足による腰痛解消のためにはおすすめすることができます。具体的には、前屈をすること(腰の筋肉がほぐされて緊張がゆるみます。肩にも効果があります)や胸を張って背伸びのようなポーズ(フリダヤマルマというポーズ)をとることがおすすめできます。

運動不足解消のためのストレッチといっても腰痛防止・解消のためのストレッチは気軽に、ちょっとした時間に行うことができるもので十分ということができますので、気軽に運動不足解消のためにストレッチをされることがおすすめです。

ウォーキングや軽いランニング

運動不足を解消して腰痛を治すためには、ウォーキングや軽いランニングも効果的です。これは、酸素を体に送り込んで血流をよくして筋肉のこわばり、弱体化を防止する効果が期待できます。また、肥満防止により、上半身の重さで体に悪影響を及ぼすことを防止することにもつながります。

ウォーキングや軽いランニングも無理がない範囲で行われれば良いということができます。腰痛解消・運動不足解消のためには、1日20分から30分程度を速歩をしたり、ランニングをすれば十分と言えます。運動不足解消を考えられるあまり、無理をされないことが腰痛解消の為には重要です。

腹筋や背筋

腹筋や背筋も、腰痛防止・運動不足解消のためには有益と言われます。ただ、筋トレについては、腰痛解消の方法として疑問視する考え方もあります。そのため、腰痛防止・運動不足解消の方法として筋トレをされる場合には整形外科医や整体師などの指導のもとで行うことがおすすめです。

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posted with amazlet at 13.11.28
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まとめ:腰痛と運動不足の関係についてのまとめ

以上、本文で述べました腰痛と運動不足の関係についてのポイントをまとめますと以下のようになります。

  • 運動不足は腰痛の原因となります。運動不足である場合には、腰の筋肉がこわばったり、衰えたりすることによって、腰痛の原因となります
  • 腰痛解消のための運動不足の方法としては、ストレッチやウォーキング、ランニングなどがおすすめできます。運動不足を解消して腰痛を治すためには、軽い運動をすることで十分ということができます
  • 運動不足解消のために腹筋や背筋をする場合には、腰痛解消の効果について疑義があると言われていますので、整形外科医や整体師などに相談することがおすすめです

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