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腰痛予防に役立つ効果的な4つの対策

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腰痛予防のための対策として、どのようなことができるでしょうか?

腰痛予防の対策を行なうのであれば、まずは自分がどのような腰痛になっているのか、もしくはなりそうなのか、ということを見極めておく必要があります。重い物を持つ仕事をしているために腰痛になりそうなのでしょうか?腰の筋肉が弱いために腰痛になりそうなのでしょうか?長時間同じ姿勢でいるために腰痛になる可能性があるのでしょうか?

この様な点を良く考えて腰痛予防のための対策方法を考えることが必要です。この記事では、腰痛予防としてできる対策方法を幾つかご紹介してみたいと思います。是非参考にしてみてください。

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腰痛予防のための対策方法

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では腰痛予防のための対策としてどのようなことが行なえるのでしょうか?幾つかご紹介してみたいと思います。

腰痛予防のための対策方法その1:安静にする

ぎっくり腰などの急性腰痛の場合、腰の筋肉の疲労が原因だと言われることが少なくありません。あまり自覚がなく突然起きるのがぎっくり腰のような急性腰痛です。日頃から意識して、腰への負担を軽減するように心がけることが、腰痛予防のための効果的な対策方法になるでしょう。

重い鞄を持たないようにしたり、睡眠をしっかり摂って疲れを残さないように注意したり、血行不良を改善したりすることによって効果的に腰痛予防を行なうことができるでしょう。

腰痛予防のための対策方法その2:コルセット

腰痛要望の対策方法としてコルセットを付けることができます。コルセットは腰や骨盤を補強し、腰への負担を軽減するため、効果的な腰痛対策の方法ということができます。長時間の立ち仕事や重い物を持つ仕事、激しいスポーツをするときにはコルセットを着用すると良いでしょう。

しかし、コルセットばかりに頼っていると、腰回りの筋肉が弱ってしまう原因にもなります。コルセットが必要ない時には安易にコルセットを使用しないようにすることも、効果的な腰痛予防のための対策方法です。

腰痛体操その1:うつぶせ状態から体を反らす運動

この腰痛体操は一般的な腰の痛みを和らげるために役立つ腰痛体操です。まずうつ伏せになります。うつ伏せ状態のまま足と手を体に沿ってまっすぐに伸ばします。次にゆっくり両肘を立てましょう。首や肩、腰、お尻に力が入りすぎないように注意しましょう。その後、顎を引きながら胸を反らせ、両肘をゆっくり伸ばしていきましょう。お尻に力を入れすぎないようにすることが大切です。肘が完全に伸ばした状態で10秒ほど止まります。

10秒ほど止まったならゆっくり元の位置に戻りましょう。この腰痛体操を10回ほど行なうなら効果的に腰痛を予防、解消することができるでしょう。

腰痛予防のための対策方法その3:長時間の同じ姿勢を避ける

デスクワークや車の運転などで長時間同じ姿勢でいることも、腰への負担を増やす原因となります。そのようなことを避けることによって腰痛予防を行ないましょう。

時間を決めて体を伸ばすようにしましょう。ストレッチなどを行なうことができるのであれば尚効果的です。意識して休憩を摂るようにし、体を伸ばすなら効果的に腰痛を予防することができるでしょう。

腰痛予防のための対策方法その4:運動

運動を行なうことによって効果的に腰痛予防を行なうことができる場合があります。慢性的な腰痛の場合や、まだ激しい腰痛になっていない場合に行なうことができる対策方法です。幾つかご紹介してみたいと思います。

最初は仰向けに寝て両ひざは立てます。両手はお腹の上に置き、ゆっくりお尻を上に上げていきます。この運動により大腿骨を挟んで四方に広がる大腿四頭筋という大きな筋肉を鍛えることができます。次は腹筋です。両手を頭の後ろで組み、両ひざを立てて背中をまっすぐに伸ばした状態で状態を持ち上げていきます。20センチほど状態を上げることを意識しましょう。

次の腰痛予防体操はうつ伏せです。うつ伏せになり、お腹の下に枕もしくは座布団を入れます。両手を腰の後ろに組み、挟み込んだ枕もしくは座布団を支点して状態を上に持ち上げます。無理をすると腰を痛めることもありますので注意しましょう。

次の腰痛予防体操は仰向けです。太ももの裏くらいに先程の枕もしくは座布団を挟み、足を延ばしたまま20センチくらい上に持ち上げていきます。

このような体操を無理なく続けるなら、腰回りの筋肉を補強することができ、腰痛予防、解消に効果的でしょう。

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まとめ:自分に合った腰痛予防のための対策方法を見つけましょう

この記事では腰痛予防のための対策方法を幾つかご紹介致しました。参考にしていただけたでしょうか?

腰痛予防の対策方法は色々あります。自分に合った腰痛予防のための対策方法を見つけることが大切です。是非この記事を参考にしてみてください。

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