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腰だけではだめ!腰痛予防に必要な5つのストレッチ

腰痛の人

腰痛を予防するためには腰のストレッチをすると良い、と言われています。それはなぜでしょうか?

体の筋肉にはたくさんの血管は通っています。ストレッチで筋肉が動くことによって、それらの血管に血液を送る力が加わり血行が良くなったり、リラックスしたりすることができると言われています。

腰にも同じことが言えるのです。私たちの腰をさせているのは背骨ですが、この背骨を安定させるために私たちは腹筋や背筋を使っています。ですから、腹筋や背筋たちの疲労をストレッチによって取り、しっかり休ませることができていないと、筋肉の疲労が起こり、それが腰痛の原因となってしまうのです。

それで腰痛を予防するためにはストレッチが大切だということがわかります。とはいえ、「ストレッチは大切だが、どのように行なったらよいかわからない」と思われる方もおられることでしょう。そこで今回の記事では、腰痛予防に役立つストレッチの方法を幾つかまとめてみました。無理をなさらないように実践してみてください。

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腰痛予防にはストレッチ

ストレッチする女性

腰痛を予防するストレッチは腰だけ行えばよいと思われる方もおられるかと思いますが、体の筋肉はそれぞれ連動していますので、腰痛予防のためにストレッチを行なうのであれば、それらの筋肉全体を意識することが必要です。

背骨や骨盤、太ももの筋肉が緊張していると、これもまた腰痛の原因となります。腰痛予防のためにはこのような筋肉もストレッチしなければなりません。それでは、どのような方法が効果的なのか、幾つか例を挙げてみたいと思います。

腰痛予防に効果的なストレッチの方法その1:腰から背中を伸ばす

先ほども述べましたが、腰痛を予防するためには腰以外の筋肉も伸ばしていく必要があります。ますご紹介するのはお尻の周りの筋肉のストレッチです。

足をまっすぐに延ばして座ります。そのまま片方ひざを立て、の足を組むような姿勢になります。そして組んだ側とは反対側の腕のひじで、組んだ足のひざを押しながら体をひねってストレッチしましょう。顔をひねった側に向けるように注意し、組んだ足の裏が床から浮かないように注意しましょう。

腰痛予防に効果的なストレッチの方法その2:さらに腰から背中を伸ばす

ストレッチする筋肉は先ほどと同じですが、さらに伸ばしていきましょう。仰向けに寝転がり、片方の足をひねるようにして体をクロスさせます。クロスした側のひざが浮かないようにしながらストレッチしましょう。顔はクロスさせた足とは反対側を向くようにしましょう。

腰痛予防に効果的なストレッチの方法その3:お尻、脇腹、背中を伸ばす

次はお尻、脇腹、背中にかけてストレッチしていきます。腰とは関係ないように思えるかもしれませんが、このようなストレッチも腰痛予防になるのです。

こちらは椅子を使って体をひねるストレッチです。まずまっすぐに椅子に座ります。足はそのままにしたまま体を横にひねります。両手でひざと椅子の背もたれを抑えます。腰痛予防のために、しっかりとお尻、脇腹、背中をストレッチしていきましょう。

腰痛予防に効果的なストレッチの方法その4:お尻を伸ばす

次はお尻に重点を置いたストレッチです。お尻の筋肉は腰の筋肉に近いので、腰痛予防のためにしっかりストレッチしておきましょう。まず仰向けに寝転がります。ひざを立て、片方の足を横に曲げて足首をもう片方のひざに引っ掛けます。

そして、もう片方の立てている方のひざを両手でかかるようにしてひきつけてストレッチます。組んでいる足の下から手を入れてひざを抱えるようにしましょう。両方同じように行なったなら今度は両足を伸ばします。片方のひざを抱えて自分の方に引き寄せながら、ストレッチしていきましょう。

腰痛予防に効果的なストレッチの方法その5:太もも

最後は太ももをストレッチしていきます。まず前側からです。片方のひざを正座するように折り曲げもう片方を前に伸ばし、後ろに倒れるようにして太ももの前側をストレッチしていきます。

両方行なったなら今度は後ろ側のストレッチです。片方の足を前、もう片方の足は内側に折り曲げて上体を前に倒しましょう。太ももの内側がストレッチされているのを感じたら合格です。

両方終わったなら今度は太ももの内側のストレッチです。両足の足の裏を合わせます。かかとを自分の体にひきつけながら、両膝を床に付けるようにしてストレッチしていきます。腰痛予防のために太ももの筋肉も、まんべんなく伸ばしましょう。

ALINCO(アルインコ) エクササイズフロアマット EXP150
ALINCO(アルインコ) (2012-04-05)
売り上げランキング: 46

まとめ:腰痛予防をするためには腰の周りの筋肉もストレッチする必要があります

腰痛予防のためにできるストレッチの方法について幾つかまとめさせていただきました。いかがでしたか?体の筋肉はつながっていますし連動していますので、腰痛予防のためには腰だけでなく腰の周りの筋肉もほぐしていく必要があります。この記事を参考にしながら無理のないストレッチを行なって腰痛予防に励みましょう。

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