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腰痛予防のための体操

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腰痛がある場合、腰痛予防のために体操を行なうことができるかもしれません。

腰痛予防のために体操を行なうことは運動療法と呼ばれています。腰痛体操によって腰痛予防に対する効果を発揮するためには、腰痛体操を毎日行う必要があります。

しかし、注意するべき事柄もあります。それは、腰痛体操を行なってはいけない腰痛もあるということです。例えば、ぎっくり腰による腰痛は、安易に腰を動かすと腰痛が悪化してしまいます。また内臓の病気が原因で腰痛が起きている場合や、ヘルニアによる腰痛の場合も、腰痛体操によって症状を改善させるのは難しいでしょう。このような場合は適切な治療を受ける必要があります。

病院で腰痛の原因について検査受け、腰痛体操によって腰痛予防するようにと言われたなら、腰痛体操を毎日行うようにしましょう。では具体的にどのような方法で行なうことができるのでしょうか?この記事では、実際に行うことができる腰痛体操を幾つかご紹介してみたいと思います。腰に無理のないようにしながら、是非参考にしてみてください。

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腰痛予防のためにできる体操

筋トレ

腰痛体操を始めた途端に腰が痛み始め、腰痛が悪化する場合はすぐに腰痛体操をやめましょう。

では腰痛体操として行なうことができる運動にはどのようなものがあるのでしょうか?ご紹介してみたいと思います。

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。

腰痛体操その2:骨盤の周りと腰椎の関節運動、腹筋と背筋の強化のための腰痛体操

腰回りの筋肉を強化することも腰痛予防、解消に効果的です。そのために腰痛体操は役に立ちます。しかし、この腰痛体操も急性期の腰痛には逆効果です。ぎっくり腰などの急性期の腰痛になった際には、この腰痛体操は行わず、痛みが引くまで安静にしておきましょう。

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。次の腰痛体操は腹筋です。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。

このような腰痛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。

腰痛体操その3:大きな負荷をかけずに行なう腰痛体操

この腰痛体操は大きな負荷をかけないで行なうことができます。まずは仰向けになります。その後10回ほど足首を上下に動かしましょう。次に片方ずつひざを曲げ足の裏を床で滑らせながら前後させます。最後に両ひざを立てて両手をお腹の上で組み、お腹に力を入れて呼吸しながら背中を床に押し付けていきましょう。この動作を10回ほど行うと効果的です。

急に激しく動くことができない方は、このような腰痛体操を先に行って体を体操に慣らすことができるでしょう。

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まとめ:無理なく腰痛体操を行なって腰痛予防、解消に努めましょう

この記事では腰痛予防、解消に役立つ腰痛体操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?

腰痛体操は運動療法によって腰痛を治していく場合にのみ効果があります。急性期の痛みを伴う腰痛がある時には無理に腰痛体操を行なわず腰を休めることに専念しましょう。また腰痛体操によって腰痛が悪化する場合には、その体操を続けないようにしましょう。

正しく腰痛体操を行なって腰痛を予防、解消してみてください。

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