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腰痛を和らげるための症状別のポイント

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日常生活の中で、腰痛を持っていると何をするにも気力が起きませんね。常に痛みを気にしながら仕事や家事をすることになりますから、存分に日々を生活することができずそれだけでも気が重くなってしまいます。少しでも腰痛を和らげることができれば、きっと違った毎日を過ごせるようになると思いませんか?

今回は腰痛の原因を明確にし、そこから腰痛を和らげるためのポイントを学んでいきましょう。

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まずは腰痛の原因を知ることから始めよう

腰痛の女性

腰痛を和らげるために、まずはなぜ腰痛が発症するのかをしておく必要があります。原因がわかれば対策を打つことができますし、何より原因の違いで処置の仕方も違ってくるからです。
最初に腰痛が起こってしまう原因をそれぞれ見ていくことにしましょう。

関節の歪み

腰痛の原因として最も明確にわかるものが子の関節の歪みからくる腰痛です。腰回りの関節のほか、背骨の歪みからも腰痛につながることがかなりあります。関節や骨のバランスが前後左右で崩れてくると負担がかかり、神経などを圧迫する結果腰痛となって現れるようになります。

関節の歪みは仙骨・尾てい骨・背骨に至るまで、広範囲での骨の歪みがそれらを支える腰に負担がかかります。腰痛を感じている神経を休ませることと、発症している炎症を抑えてあげるとともにその原因の部分の歪みを解消することが大切になってきます。

筋肉疲労・ストレス

腰痛の主な原因として最も多く上げることができるのが、ストレスや筋肉疲労からくる腰痛です。腰痛の8割以上がこの原因といわれていますから、現代病の一つとしても大きく取りざたされることが多いのもこのタイプの腰痛です。

精神的・肉体的なストレスによって自律神経に支障をきたし、慢性的な循環を繰り返すことで筋肉疲労につながり腰痛や肩こりが出てきてしまいます。まずはストレスを解消することがこのタイプの腰痛にとって大切なことになってきます。

内臓疾患

内臓疾患を患っている方が、関連痛として感じる腰痛があります。これは根本的には腰に原因があるわけではありませんので、内臓の疾患を治療するのが最も最善なことは言うまでもありませんが、それでも腰に痛みを感じている以上は腰痛を和らげる処置が必要となります。

関連痛で感じていう腰痛は強くマッサージしたりするとかえって腰痛の原因を作ってしまうことがありますので、揉んだり動かしたりを無理にせず、過敏になった神経をおとなしくさせるのが大切です。

腰痛を和らげる方法を学んでいこう

腰痛の原因がわかったところで、和らげるための方法を原因と交えて紹介していうことにしましょう。

寝方を変えて解消

急性の腰痛に特に効果的なのが、寝るときの姿勢を変えてみるというものです。普段は仰向きやうつぶせで寝ている方も、ぎっくり腰の時などはそんな寝方をしようものなら痛くて痛くてしたかがありませんね。寝るときは横向きに寝て、背中をひねらずに寝れるように抱き枕を抱いたり、足のひねりで腰に負担がかからないようにするために膝の間にクッションを挟んだりするとより効果的です。

また、普段から腰に負担がかからないようにするために、腰痛でないときでも仰向けになるとき膝の下にクッションを入れて、腰が浮いた状態にならないように工夫すると腰痛を慢性化するのを防ぐことが可能になります。

ストレッチで解消

ストレスや筋肉疲労で腰痛を感じる場合には、ストレッチで緊張をほぐし、運動することで自律神経を整えることがとても効果的です。ただし、過度の筋肉疲労を起こしている場合は安静にすることが必要です。飽くまで運動することで解消できる程度の筋肉疲労ということです。

また、ストレッチをする際には体幹を鍛える呼吸方法などがありますので、そちらを試すのもよいでしょう。体幹を鍛えることで腰痛が慢性化してしまうのを未然に防げるようになります。

マッサージで解消

ストレッチと同じく、軽度の腰痛の場合にはマッサージも有効です。血流がよくなり副交感神経が活性化されることによって緊張がほぐされ、腰痛として痛みを感じている筋肉の緊張をほぐし、神経への圧迫を緩和させ、腰痛を和らげることができます。

急性の腰痛は冷やして炎症を抑えなければなりませんが、慢性的な腰痛でコリや緊張を感じているような痛みの場合はマッサージで腰痛を和らげるのはとても効果的です。

冷やす・温めるで解消

腰痛に対して冷やしたほうがよい場合と温めたほうがよい場合の区別は症状で判断できます。
ぎっくり腰、椎間板ヘルニアなどの炎症を引き起こしていることが原因で感じる腰痛は冷やします。動かさずに固定して冷やすことで炎症を抑え、神経を落ち着かせることが大切です。こういう場合は入浴も控えたほうが賢明です。

逆に慢性的な腰痛で主にストレスや筋肉疲労からくる腰痛の場合には温めるとよいとされています。血行を促進し、副交感神経を活性化させ、リラックス効果を得られることから入浴の際にはシャワーだけで済まさずにゆっくりと湯船につかることが大切といわれています。日ごろから腰を冷やさないような工夫が大切なのもこのタイプの腰痛です。

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まとめ:腰痛を和らげるためのポイント

症状が違うそれぞれの腰痛を和らげるために、もう一度ここでポイントをおさらいしてみましょう。

  • 自分の腰痛の原因を確認する
  • 自分の腰痛に有効な方法を確かめる
  • 寝る姿勢で和らげる
  • ストレッチ・マッサージで和らげる
  • 冷やす・温めるで和らげる

正しい対処の仕方を選んで、少しでも早く腰痛が和らぐように日常生活の中で改善していけるといいですね。

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