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ベッドでストレッチする男

腰痛対策・ストレッチを中心としたさまざまな方法について

ストレッチする男

腰痛対策としてストレッチは効果的です。腰痛対策のストレッチ方法としては、職場ですることができる簡易なものから自宅で仰向けになってすることができるものなど非常に様々なものがあります。また腰痛対策としてはストレッチ以外にも腹筋や水泳など様々なものがあり、ご自身がもっとも取り組みやすいものを継続してされることが重要です。本稿では、腰痛対策としてストレッチを中心とした方法についてまとめています。

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腰痛対策の中でストレッチは大変お得

ストレッチする男

腰痛は、日本人の25パーセント程度が患っていると言われます。腰は上半身を支える身体の枢要部であるとともに、大きな負担が常にかかっているところでもありますので、腰痛を感じる方が非常に多いのは、ある意味当然ということもできます。

腰痛対策の方法としては様々なものがありますが、手軽に行うことができてかつ効果的な腰痛対策の方法としてストレッチを挙げることができます。ストレッチをするには当然費用はかかりません。しかも、高い腰痛対策の効果を得ることが期待できます。

腰痛対策のストレッチとしては具体的にどのようなストレッチがあるのでしょうか。

職場等で気軽にできる腰痛ストレッチ

腰痛対策のストレッチには様々な種類のものがありますが、第一におすすめすることができるのが職場などで仕事の合間にすることができるストレッチです。

腰痛対策のストレッチをするとしても忙しい毎日の中でストレッチをするだけの時間を確保することが難しい方も多いと思われます。そのため、腰痛対策のストレッチを仕事などの合間にすることができれば、特に時間を割く必要もないので大変取り組みやすいということができます。

職場で座りながらできる、腰痛対策のストレッチ法として簡便なものとしては、以下のようなものを上げることができます。

まず、背筋を伸ばして椅子に座ります。そして椅子で両腕を頭の後ろに組んで、上半身を右側に倒します。腰が気持ちが良いと感じたところでストップしてそのまま5秒を保ちます。次に、左側にも同じように倒します。

これが椅子に座りながら簡便にすることができる腰痛対策のストレッチの一つです。椅子に座りながらでもできますので、仕事のちょっとした合間にすることができる腰痛対策のストレッチということができます。

他にも、椅子に座ったまま上半身を曲げるという方法も腰痛対策として効果的です。

家でじっくりすることができる腰痛対策のストレッチ

家でゆっくりすることができる時間帯にストレッチを行うことも、腰痛対策としてもちろん、大変効果的です。

家ですることができる腰痛対策のストレッチとしては、まず仰向けになって背筋のストレッチをすることがおすすめできます。背筋をストレッチするためには、仰向けになります。そして、膝を抱えて上体を上げて、おへそをのぞくようなポーズをとります。すると自然に背筋のストレッチとなり、腰痛対策となります。

同時にお腹を伸ばすというストレッチもおすすめです。同じく姿勢は仰向けになったままです。そのうえで、腰の部分にざぶとんなどを入れて腰を反らすようにし、そのまま背伸びをします。背伸びの際には息を止めないようにすることがポイントです。

このような動作をすることでお腹が伸びるストレッチとなり腰痛対策となります。

ストレッチ以外の腰痛対策の方法

腰痛対策の方法はストレッチだけではありません。ストレッチ以外にも様々な腰痛対策の方法があります。

例えば、腹筋をすることも腰痛対策には効果があります。腹筋強めることで腰の筋肉への負担が少なくなりますので、腰痛対策として効果的です。腹筋は仰向けに寝て上半身をあげるという方法をとることが一般的な方法としておすすめできます。

また、ストレッチと合わせて水泳をすることも腰痛対策としては効果的です。水泳は腰に負担をかけないで腰の筋肉を強めたり、ダイエットをすることになりますので、腰痛対策としてとても効果があります。水泳をすることが困難な方は水の中を歩くだけでも腰痛対策の高い効果が期待できます。

このように腰痛対策にはストレッチ以外にもさまざまな方法がありますので、ご自身に合った方法・実践可能な方法を選ぶことが重要ということができます。

まとめ:ストレッチなどの腰痛対策のまとめ

以上、本文で述べましたストレッチを中心とする腰痛対策の方法をまとめますと以下のようになります。

  • 腰痛対策としてストレッチをすることは大変効果的です。職場でも気軽にすることができるストレッチ方法として、椅子に座ったまま、腰を左右に曲げるという動作をすることなどがおすすめです
  • 腰痛対策のストレッチとして、自宅でじっくりと時間を取ることが可能な場合には、仰向けになり背筋を伸ばすというストレッチやお腹を伸ばすというストレッチが効果的です
  • 腰痛対策の方法はストレッチだけではありません。ストレッチ以外にも腹筋をすること、水泳をすることなどが腰痛対策として効果があります。特に水泳は腰への負担がかからないばかりか、ダイエット効果も期待できるため大変おすすめです。ストレッチも含めてご自身に合う腰痛対策の方法を実践されることが重要です

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