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腰痛
腰痛

日常生活で手軽に腰痛を予防するための3つの方法

腰

腰痛はなってしまってからの対策も大切ですが、腰痛にならないように予防することはそれよりも大切なことです。

腰痛になってしまうと、仕事などにもいけなくなり、経済的に大変になるかもしれません。また、誰でも腰痛による痛い思いはしたくないものです。

とはいえ、日常生活や仕事で腰を使わないわけには行きません。そこで、常日頃から腰痛を予防しておくことが大切なのです。

そこで今回は、腰痛を予防するために出来ることをいくつか紹介してみたいと思います。日頃から意識して予防に努めるなら、腰痛に苦しむ確立は格段に低くなることでしょう。

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腰痛を予防するための方法

ヨガ

腰痛を予防するとはいっても、忙しい生活の中でたくさんの時間が取れるわけではありません。そのためめんどくさくなってしまい、腰痛を予防する努力をやめてしまうかもしれません。そこで今回は、手軽に腰痛を予防できる方法をご紹介してみたいと思います。

腰痛を予防するための方法その1:ストレッチによって

腰痛を予防するために大切なのは、下半身の筋肉をほぐすことです。

下半身の筋肉が適度にほぐれると、歩いたときに腰のクッションとなる椎間板がゆがみにくくなります。まず、太ももの裏側を伸ばしましょう。床に座った状態で片足を前に伸ばし、ひざが浮かないようにして、息を吐きながら前に体を倒します。両足20秒ずつ行ないましょう。

腰痛の予防には太ももの内側を伸ばすことも必要です。床に座ったままかかとを合わせ、息を吐きながら体を前に倒しましょう。10秒を2セット程行なうと腰痛予防に効果的です。最後は状態をそらす運動です。うつぶせになり、両手をついて脇を閉め、息を吐きながら体をそらせます。10回を5セット程行なうと、腰痛の予防に効果的です。

腰痛を予防するための方法その2:仕事の仕方で腰痛予防

荷物を運ぶ仕事をしておられる方ですと、どうしても早く仕事を片付けたいと思ってしまうので、無理な荷物の持ち方をしてしまうかもしれません。

重いものを持ち上げるときには、ひざをしっかり曲げ、荷物を体に近づけて、正面で持ち上げることが必要です。荷物の積み下ろしをする際には、荷物を持ったまま荷台に乗り降りすると、腰への負担が大きいのでやめましょう。運転している場合は振動を軽減するクッションなどを活用し、こまめに休憩することが大切です。

腰痛を予防するための方法その3:日常生活を工夫して腰痛予防

日常生活を工夫して腰痛を予防することも大切です。

まず、寝るときです。硬すぎず柔らかすぎないベットや布団で寝るようにしましょう。腰痛予防には寝る姿勢も大切です。上を向いて寝るときは、ひざの下にクッションなどを挟んで寝るとよいでしょう、また横向きで寝る場合は抱き枕などを使うのも腰痛予防に効果的です。起きるときは急に起きたりせず、手などでサポートしながらゆっくり起き上がると良いでしょう。

トイレを利用する際には和式は腰痛によくありません。なるべく様式を使用するようにしましょう。

肥満も腰痛の原因となります。暴飲暴食は控えて、腰痛予防に努めましょう。また、喫煙も腰痛の原因になると言われています。喫煙によって椎間板の動きが悪くなってしまうという研究結果があるのです。たばこは腰痛予防のために控えるようにしましょう。

ストレスも、腰痛の原因となります。腰痛を予防するためにも何か良い趣味を見つけて、ストレスを自分の中に溜めないように心がけましょう。

腰痛を予防するための方法その4:ゆっくりお風呂に入る

ゆっくりお風呂に入ることも腰痛の予防に不可欠です。

体の芯が温まると、血行が促進され、筋肉の緊張をほぐすことが出来るので効果的な腰痛予防になります。夏だからシャワーだけというのは良くありません。毎日ぬるめのお風呂にゆっくり浸かりましょう。半身浴などがおすすめです。

入浴中に時間をもてあましてしまうのであれば、本を読んだり、音楽を聴いたり、DVDを見たりすると良いかもしれません。ただ、長く入りすぎてのぼせないように気をつけましょう。

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まとめ:毎日意識して腰痛予防に努めることが大切

毎日の生活に追われていると、腰痛予防など考えている時間がなくなってしまうかもしれません。しかし、腰痛の恐怖はいつあなたを襲ってくるかわかりません。体が資本、という言葉もありますが、腰痛になって動けなくなってしまうなら、生活すべてが機能しなくなってしまうかもしれません。そしてそのことが原因で精神的に追い込まれてしまい、ストレスによってさらに腰痛が悪化してしまうかもしれません。ですから常日頃から腰痛を予防する努力をすることは大切です。

この記事が、読者の皆様の腰痛予防の助けになることを願っております。

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