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腰痛予防を効果的に行なうことができる3つのトレーニング

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腰をたくさん使う仕事、もしくはスポーツをしているのであれば、腰痛予防のトレーニングをしておくことは大切です。腰の筋肉をトレーニングによってしっかり鍛えておくなら、腰の痛みに悩まされることは無くなるでしょう。

腰痛予防のためのトレーニングは運動療法と呼ばれています。腰痛予防のトレーニングによる効果を得るためには毎日トレーニングを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、腰痛トレーニングによって悪化してしまう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ます。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、腰痛予防のためのトレーニング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、腰痛トレーニングを行なうようにと言われた場合や、腰痛にならないようにしたい場合に腰痛予防のためのトレーニングを行なうことができるでしょう。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予防のトレーニングを幾つかご紹介してみたいと思います。無理のないように行なってみましょう。

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腰痛予防のためのトレーニング

腰痛おじさん

トレーニングを始めた途端に腰が痛み始めたり、腰痛が全く改善されない場合は腰痛を悪化させてしまう可能性がありますので、すぐにトレーニングを中止しましょう。

では腰痛予防のトレーニングとして行なえ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。

トレーニングその1:体を反らす

このトレーニングは一般的な腰の痛みを和らげるために役立ちます。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。このトレーニングを毎日10回ほど行なうなら効果的に腰痛予防することができます

トレーニングその2:骨盤の周りの筋肉と、腹筋、背筋の強化

腰回りの筋肉を強化することも効果的に腰痛予防に役立ちます。ではそのトレーニング方法を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。このトレーニング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。

次の腰痛予防のためのトレーニングは腹筋です。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。

次の腰痛予防のためのトレーニングはうつ伏せで行ないます。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。

次の腰痛予防のためのトレーニングは仰向けです。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。

このような腰痛予防のためのトレーニングを毎日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、効果的に腰痛予防を行なうことができます。

トレーニングその3:大きな負荷をかけずに行なえる腰痛体操

この腰痛予防のためのトレーニングは大きな負荷をかけないで行なうことができるものです。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、このような腰痛予防のためのトレーニングによって体を慣らすことができるでしょう。

KONAMI 腰椎保護ベルト パワフルギア ワイドタイプL
コナミスポーツ&ライフ
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まとめ:自分に合った腰痛予防のトレーニングを行ないましょう

この記事では腰痛予防のためのトレーニングをご紹介致しました。参考にしていただけたでしょうか?

腰痛予防のためのトレーニングは正しく行なうなら、腰の痛みを和らげるために大きな効果があります。また毎日続けることも大切です。無理の無いようにしながら、自分にとって効果的な腰痛予防のためのトレーニングを行なってみてください。

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