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ランニング男子
ランニング男子

腰痛が改善するランニングの方法とランニングによって腰痛になる理由

ランニング男子

ランニングをすることで体幹の筋肉が鍛えられ、腰痛の改善を期待することができます。

悪い姿勢で生活を続けていると、体の中心である腰に大きな負荷がかかり、結果として腰痛になってしまうことがあります。

腹筋や背筋が弱ってきて、お腹が出てきたりすると腰痛になりやすいのはそのためです。特に、腹筋を鍛えていくことで、正しい姿勢を保ちやすくなり、腰痛の予防・改善の効果を得ることができます。

そこで、本記事では、ランニングによって腰痛が改善する理由と腰痛になる理由についてご紹介していきます。腰痛改善にランニングを始めたいという方は、是非本記事と一緒に、腰痛を改善するためのランニングの方法について学んでいきましょう。

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ランニングによって腰痛が改善する理由

ランニングによって腰痛を予防・改善することができるのは、「走ることで腹筋や背筋が鍛えられ、骨盤や腰を支えることができるようになる」からです。

同じ姿勢で作業を続けていると、腰の筋肉を中心にコリが発生します。筋肉が固まることで血流が悪くなり、血流が悪くなることで疲労物質が溜まり、腰痛を引き起こす原因となります。

また、背筋や腹筋など、骨盤を支えている筋肉が弱くなると、体に負荷のかかる姿勢で生活を続けることになり、その結果慢性的な腰痛を引き起こすことになってしまうのです。

ランニングなどの運動を習慣にすることで、骨盤を支える筋肉を鍛え、柔軟性を持たせ、血流を促進することができます。そのため、ランニングをすることで、腰痛を予防・改善することができるのです。

ランニングで腰痛になる場合もある

しかし、「悪い姿勢でランニングを続けたり、最初から過剰な負荷のランニングをすると、腰に大きな負担がかかり腰痛になること」もあります。

なぜなら、ランニングをする際には、あなたの脚に体重の5倍程度の衝撃がかかるからです。これらの衝撃を上手く緩和し、走り続けることのできる筋力やフォームが完成していなければ、腰に大きな負担がかかり、腰痛となってしまうのです。

ランニングによって腰痛となってしまう原因には、次のものがあります。

  • 悪いランニングフォーム:ストライドが大きすぎたり、腰を反らしすぎたランニングフォームの場合、特に腰にかかる負担が大きくなる場合があります。
  • 合っていないランニングシューズ:サイズが大きすぎると足下が安定せずに腰に負担がかかります。また、クッションも足の衝撃を和らげるために重要です。
  • 抗重力筋の弱化:抗重力筋とは、ハムストリング、大腿四頭筋、腹直筋、大臀筋、腸腰筋からなる重力に対して正しい姿勢を維持するための筋肉です。これらの筋肉が弱化していたり、疲労等によって柔軟性が失われている場合、姿勢が乱れ、骨盤や腰に大きな負担がかかることになります。

ランニングをする場合には、これらの点に気をつけて始めることが大切です。いきなりの長距離のランニングは、あなたの体の筋肉に大きな負荷がかかり、結果として腰痛を引きおこすことになってしまいます。

そのため、ランニングを始める際には、あなたの体の状態に合っている負荷から、少しずつ始めることが大切です。

ウォーキングから始めよう

ウォーキング女子

しばらく運動から遠ざかり、これから腰痛予防などでランニングを始めてみたいという方は、まずウォーキングから始めることをオススメします。

ランニングによって腰痛を予防・改善するためには、正しいフォームを身につけることと柔軟で強い筋力が大切です。

ウォーキングをすることによって、腸腰筋や腹筋を鍛えることができます。そして、これらの抗重力筋が鍛えられることによって、自然とフォームも改善されることが期待できるのです。

そのため、ウォーキングから始めることで、怪我なくランニングするための下地を作ることができます。運動から遠ざかっていて、一念発起でランニングをしようとされている方は、長期的な効果を視野に入れて、まずウォーキングから始めてみましょう。

まとめ:正しい方法で努力しよう

ここまでで、腰痛が改善するランニングの方法とランニングによって腰痛になる理由についてご紹介してきました。

正しい準備をしてランニングを行うことで、腰痛改善の効果が得られるだけでなく、運動による脂肪燃焼や頭の回転の向上などを期待することができます。

しかし、準備をせずに急にランニングを始めてしまうと、体に大きな負担がかかり、腰痛を引き起こしてしまう場合もあります。

大切なことは、正しい方法で行うための準備をすることです。これから腰痛予防のためにランニングを始めてみたいという方は、是非本記事を参考にして頂き、正しい準備をしてからランニングを始めるようにしていって下さい。

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