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うつぶせで寝ている男性
うつぶせで寝ている男性

うつぶせ寝をする事によって起きてしまう腰痛への影響

うつぶせ寝

腰痛がひどくなると寝る姿勢一つでも大変です。うつぶせに寝ても仰向けに寝ても腰に負担がかかってしまい、痛みで何回も起き朝までぐっすり眠れない状態になってしまいます。

寝る姿勢は人それぞれですが、うつぶせ寝はとりわけ腰痛にはよくないと言われています。では、なぜうつぶせ寝がよくないと言われるのか、その原因を探ってみましょう。

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うつぶせ寝が腰に与える影響を知っておこう

腰痛に限らず、うつぶせ寝は腰に大きく負担をかけます。どのようなメカニズムでうつぶせが腰痛につながるのでしょうか。まずは順を追ってその原因を見ていきましょう。

うつ伏せは脊椎に負担をかける

うつぶせ猫

普段、人間の体は脊髄がS字を描いていることで全身のバランスを保っています。うつぶせの姿勢でこのS字が大きく崩れてしまっていると脊椎に負担がかかります。
脊椎に大きく負担をかけてしまっていると、結果的に脊椎の受け皿として支えている腰にも負担をかけてしまいます。脊椎は骨盤に腰椎から頸椎まで伸びている骨で、柔軟かつ大きな動きを可能にする為たくさんの関節や組織で形成されています。

背筋が固まると腰に負担がかかる

脊椎のS字が崩れたうつ伏せのままの姿勢でいると背筋を常に使って緊張させている状態になり、腰回りや肩回りの筋肉や関節に大きく負担をかけてしまいます。

脊椎には肋骨がありますが、この肋骨を支えるために胸筋や背筋がついていて、柔軟な動きを可能にしています。これらの筋肉が緊張状態にあると周辺の組織で負担を軽減させようとする為、腰に過度な負担がかかってしまうということです。

関節や筋肉に負担がかかると神経を圧迫する

上記のような状態が続くといよいよ神経が圧迫され、これが腰の痛みとして現れます。姿勢が悪いと肩が凝ったり目が疲れたりするのと同じように、寝るときの姿勢で体に負担がかかると当然腰痛が起きるというわけです。

神経を圧迫しているということはすでに上記の脊椎や腰椎や背筋などには相当負担がかかっていることになりますから、一刻も早く正しい姿勢で横になることが大切になってきます。

うつぶせ以外の寝方で腰痛を予防しよう

うつぶせ寝が原因で起きてしまった腰痛も、寝方を変えただけで改善させたり、また予め防ぐことができます。かといって腰痛が発症してしまうと仰向けで寝るのは大変です。では、どのような寝方がいいのでしょうか?また、寝るときにどのような工夫をするとよいのでしょうか?

横向きの姿勢で寝る

腰痛時に寝るとき、楽な姿勢とされているのは横向きの寝方です。ただ横向きになるだけでなく、足をくの字に曲げておくことで安定し腰への負担をかなり軽くすることができます。

横向きに寝ると仰向けで寝るときと頭の位置が変わります。そこで、普段の枕にタオルを載せて調節するとよいでしょう。また、両足の間にクッションを挟むなどすると更に腰への負担が軽くなります。

一つの姿勢のままで無理をしない

腰痛には横向きで寝るのがいいですが、時々仰向けになったり反対向きに横になったりと寝返りを打つのも大切です。朝まで全く同じ姿勢で寝ると一部にだけ集中して負担がかかってしまいます。痛みで体が強張ってしまっているときは特に思った以上に筋肉が緊張してしまっていてそれだけでも腰の負担になってしまいます。

時々体勢を変えることで緊張を和らげ、体の一部にだけ負担をかけてしまわないためにも寝返りはとても重要といえます。無理しない程度に体勢を変えましょう。

マットレスを変えてみる

日本人は畳に固い綿布団で寝る人も多いですし、最近ではベッドに寝る人も大変増えていますが、いずれにしろ自分の体に合った硬さの寝床を用意すると格段に違ってきます。

とりわけその中でもマットレスを変えると効果的です。最近では高反発や低反発のマットレスが売られていますし両方を使ったものも出てきています。

高反発の上に低反発の素材を使ったマットレスは体のカーブに合わせて自然に沈みますので、寝ていても体への負担が極端に減るためこれだけで腰痛が改善してしまう人もいます。メーカーや素材でも固さなどが変わってきますので、自分の体に合ったものを選ぶとよいでしょう。

腰枕を使って仰向けになる

体の他の部分に怪我をしているなどの理由でどうしても横向きになれない場合は腰枕を使って仰向けに寝るとよいでしょう。脊髄の自然なS字カーブを保ったまま仰向けになれれば腰痛の原因となる負担や神経への圧迫を軽減することができます。バスタオルを腰に巻いたり、ビーズクッションのビーズを丁度良い量に減らしたりして自分の腰の位置に合わせることで高さを調整するとそれだけでも楽になります。
脊髄のカーブを自然に保つことができると、起き上がりもずいぶん楽になります。痛みを和らげて快適な睡眠を得られるように色々と工夫をしてみるといいでしょう。

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まとめ:うつぶせ寝を避け、寝る体制に工夫をして腰痛を予防しよう

うつぶせ寝は腰痛の原因となることがわかりましたが、寝るときの体制や工夫の仕方によっては腰痛を改善するだけでなく腰痛そのものを予防することにつながりますので、そのポイントをおさらいしておきましょう。

  • 腰痛には横向きで寝るのが理想的
  • 体をリラックスして寝ることが大切
  • 腰に負担をかけない寝方をしよう
  • 体勢だけでなく寝具やアイテムを使って負担を軽減しよう

以上のポイントを踏まえて、腰痛に悩まされることのない快適な睡眠をとれるようになりたいですね。腰は体の要です。大切にして健康な毎日を送りましょう。

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