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腰痛にはヨガが効く!誰でもできる簡単な4つのヨガポーズ

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腰痛は動かすだけでも痛いものですが、寝ていても治るわけではありません。慢性的な腰痛の悩みにはヨガのような簡単なポーズを取り入れることで腰痛が緩和されることがわかっています。ひどい痛みがある場合は安静にしていることが大切ですが、軽い腰痛であればしっかり背中を緩めることで腰痛が楽になりますよ。骨盤から背骨にかけて気持ちよくストレッチする効果のあるヨガのポーズで、腰痛改善に取り組んでみませんか?

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腰痛にヨガポーズが効く理由とは

ヨガの女性

腰痛というのは、骨盤や背骨のねじれからくる筋肉疲労や、腰の骨のゆがみなどから起こりやすくなります。背骨をしっかりと伸ばし、骨盤のゆがみを整えることで腰痛は起こりにくくなるというのが定説です。

腰痛に良いとされるヨガのポーズは、どれも背骨をしっかり伸ばし、また背骨の可動域を広げるものです。伸ばしたり縮めたりすることで、筋肉や背骨が緩んできます。ヨガポーズはどれも姿勢を正しくする動きが含まれているため、姿勢の改善によって痛みが緩和されるとされています。

英国の研究チームによると、慢性腰痛にヨガを取り入れたグループは、医師の診察のみで腰痛治療を行ったグループよりも30%も活発に活動することができたという結果があります。

ヨガを行うことで、腰痛が緩和、もしくは改善することがわかっていても、ヨガポーズに取り組む人は少ないものです。ヨガポーズといえば、身体が柔らかい人がやるような難しいものを想像する人も多いかもしれません。しかし、ヨガのポーズにも色々あり、誰もが簡単に行えるようなものも沢山あるのです。

出典: 英ヨーク大学より

腰痛改善にお勧めの簡単な4つのヨガポーズ

慢性的な腰痛や、軽い腰痛、たまにくる腰痛が怖い…という人は、普段からヨガポーズを取り入れることで腰痛が起こりにくくなります。誰でもできるような簡単なポーズから始めてみませんか?

腰痛改善ヨガポーズその1:子供のポーズ

軽い腰痛があってもできるヨガポーズとしてお勧めなのが子供のポーズです。力を抜いてお辞儀をするような格好で、背中を気持ちよく伸ばせるポーズです。

1.よつんばいから、前に手を伸ばしながら足は正座をするようにお尻の上に座る。この時かかとにお尻を付けない事。
2.全身の力を抜いて、背中が伸びるのを感じながら10回程度呼吸をします。
3.気持ちよいところで起き上がり、背中が楽に感じるまで繰り返します。

腰痛改善ヨガポーズその2:トライアングルのポーズ

トライアングルのポーズは、背中や足のバランスを強化します。腰痛がひどい時はやめておきましょう。

1.両手を広げ、両足を1mほど開けて立つ。この時、左足を45度くらい外向きに。
2.胸からだんだんと左に傾けていき、左手は下につくように、右手は上にしっかり伸ばして、胸を開く。
3.呼吸をしながらそのままキープします。10回程度呼吸が終わったら元に戻り、反対側も行います。

左手は必ず下につく必要はありません。また、前のめりにならないように注意します。身体の横が伸びるのを感じてください。

腰痛改善ヨガポーズその3:コブラのポーズ

腰痛がある人はヨガのポーズと知らなくとも、一度はやったことのあるポーズかもしれません。背骨をそらし、腰を伸ばすことでとても気持ちがいいポーズです。ただし、無理をすると腰痛が悪化する場合がありますので、状況を見ながら無理のない範囲で行いましょう。

1.うつぶせになって横になります。足は腰幅程度に開きます。両手を胸の横につきます。
2.手の指を開いてしっかり床を押しながら、上体を起こしていきます。
3.気持ちが良いと思えるところでキープし、10回程度呼吸したら、元に戻します。

しっかり呼吸をすることで、背中が伸びていきます。腰痛が強い方は、首を持ち上げるだけでも効果があるようです。

腰痛改善ヨガポーズその4:赤ちゃんのポーズ

子供のポーズもありましたが、赤ちゃんのポーズも腰痛には効果があるようです。赤ちゃんがおむつを替えられるときのようなポーズで、お腹をへこませることで背中が伸びる効果があります。

1.あおむけになって横になり、ひざを立てます。
2.息を吐きながら太ももを胸に引き寄せます。
3.両手で胸のほうにしっかり引き寄せ、お尻が持ち上がるくらいまで行います。
4.そのままの姿勢でキープし、10回ほど呼吸をしたら元に戻します。

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まとめ

腰痛には医師の治療だけでなくヨガのポーズによって改善効果があがるという研究結果からも、やはり自宅でのケアというのがとても大切だということがわかります。難しい体操を行うのではなく、簡単にできるヨガポーズで腰痛が起こりにくい身体づくりに取り組んでみませんか?

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