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ウォーキングする白鷺,鳥
ウォーキングする白鷺,鳥

腰痛を和らげるウォーキングの効果が上がる3つの方法

ウォーキングする白鷺

腰痛があると日々の生活が辛いですよね。腰痛を和らげるにはウォーキングが有効だと言われています。特に慢性的な筋肉疲労などによる腰痛にはウォーキングがお勧めです。腰痛対策としてウォーキングを始める人も増えていますが、手術が必要な腫瘍によるような腰痛の場合は、ウォーキングによって悪化する場合もあるため、必ず医師の診断が必要です。

まずは自分の腰痛の原因を把握し、無理なくウォーキングを始めるようにしましょう。せっかくウォーキングをするなら、腰痛を和らげる効果を高めたいですよね。

ウォーキングによって腰痛を和らげる効果が高くなる3つの方法をご紹介します。

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腰痛がウォーキングによって和らぐ理由

ウォーキングする女性

腰痛にはいろいろ種類があり、ぎっくり腰のように動けないものから、椎間板ヘルニアによって痛みが続くもの、筋肉疲労から回復せずに不快感や痛みが続いたり、ある方向に負荷をかけると痛みが出るものなどがあります。

ウォーキングが腰痛を和らげるのは、足をしっかり使うことによって血流を改善させ、腰を動かすことによって固まっていた筋肉や神経を刺激するからです。

腰痛が一時的な筋肉疲労によるものであれば、無理なウォーキングは控えるべきですが、定期的な運動こそが腰痛改善には必要だといわれています。

また腰痛はストレスによって悪化することもわかっています。気持ちがいい風を感じながら外で運動し、全身の血流が良くなることでストレス解消にもつながります。

腰痛改善効果を高めるウォーキング

腰痛にはウォーキングがいいと聞いてはじめたものの、効果が上がらない、逆に腰痛がひどくなったという人も少なくありません。定期的なウォーキングを続けることで、少しずつ腰痛改善にはつながりますが、できれば効果を高めて、少しでも早く腰痛から解放されたいというのが誰もが思うこと。腰痛改善効果を高めるために知っておきたい3つのウォーキングのコツをご紹介しましょう。

腰痛改善ウォーキングその1:歩き方

腰痛改善を期待したウォーキングなら、ただダラダラ歩くだけでは効果が出るまでに時間がかかります。しっかりと歩き方をマスターして腰痛を和らげましょう。

歩き方の注意点は、「少し早足で姿勢よく」です。

腰痛がある人は、できるだけ腰を使わずに足だけで歩こうとしてしまいます。しかし、腰痛を改善させるには腰をある程度動かして刺激をすることが大切です。姿勢を良くして腰を伸ばし、颯爽と歩きましょう。

ウォーキングではしっかり腕を振ることも大切です。両腕は肩まで上げて振り上げます。背中を延ばすというよりもお腹を伸ばすことで姿勢を正しましょう。目線は遠くの前を向き、下向きにならないように気を付けます。

姿勢を伸ばし早足で歩くことで、腰からしっかり動きます。また、大股でウォーキングすることで足の血流も良くしましょう。毎日行うことが理想的ですが、効果を高めるのであれば、最低でも週に3回以上続けることをお勧めします。

ウォーキングは最初は10分程度からはじめて、だんだんと時間や距離を伸ばしながら自分の無理ないペースで続けます。ただし、姿勢を良くするときに、背筋を伸ばそうとして反りすぎたら逆効果です。余計に腰痛を悪化させる場合があります。悪化したと感じる場合はすぐにやめて、医師に相談しましょう。

腰痛改善ウォーキングその2:冷やさないこと

腰痛対策には、温めることが効果的だと言われています。温めることで腰の血流を良くし、筋肉疲労を代謝させることができるからです。ウォーキングを行っているうちに、汗をかいて腰が冷えてしまうと、せっかくの腰痛改善効果が半減してしまいます。

また、寒い時期に薄着でウォーキングすると、腰痛が悪化する場合があります。早足で歩くと汗ばんで暑く感じると思いますが、腰はしっかり温めた状態を維持しましょう。汗をしっかり吸うような素材の服や腹巻を利用したり、腰だけにカイロを貼っておくのもよいかもしれません。

冷やしてしまうと筋肉や血管が縮みます。腰痛がある人が筋肉が縮むと余計に痛みを感じますし、血管が縮むことで代謝に必要な栄養分や酸素が患部に届かなくなります。

ウォーキングは全身を温めますが、汗をかいたり、冷えた屋外で腰は冷やさないように注意しましょう。

腰痛改善ウォーキングその3:シューズを選ぶこと

腰痛改善のためのウォーキングに絶対必要なのが、自分に合ったウォーキングシューズを選ぶことです。革靴でウォーキングをする人は少ないと思いますが、普通のスニーカーでも種類によっては負担になる場合もあります。ウォーキングにはウォーキング用のシューズが一番です。

特に腰痛がある人は、クッション性を意識したウォーキングシューズを選ぶことで歩くときに生じる負担が少なくなります。選ぶポイントはこの3つ。

  • しっかり自分の足に合ったサイズのもの
  • かかとのクッション性が良いもの
  • 底全体にある程度の厚みがあるもの

きちんと足に合ったもので、かかとを保護してくれるだけで歩きやすく、ウォーキングの足運びも楽になります。ランニングシューズは底が薄くなっているものが多く、ウォーキングには適しません。底が薄いものは、寒い季節は足先から冷えてくることもあり、底に厚みがあるものが良いしょう。

ただし、あまりにも底が厚く重いものはさらに腰痛の原因になってしまいます。毎日のウォーキングを楽しくするためにも、自分の好みのウォーキングシューズを見つけたいですね。

まとめ

腰痛改善にはウォーキングがお勧めですが、やっぱり効果が出るまでには時間がかかります。少しでも早く腰痛から解放されるために、効果を高めつつも、継続が必要だということを理解しておきましょう。

腰痛というのも、時間をかけて悪化させたものがほとんどです。改善にも時間がかかります。自分の力で腰痛を改善するために、効果的なウォーキングを楽しく続けてくださいね。

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