ストレッチとトレーニングを症状に合わせたやり方で腰痛改善を目指そう

デスクワークや力仕事など腰痛の原因は様々です。腰痛の症状を良くしようと、様々なストレッチやトレーニングをしている人も多いと思います。ですが、症状に合った適切な方法を選ばないと腰痛は改善しないこともあります。また、症状によってはしては適さない動作もあり、ストレッチやトレーニングがかえって逆効果になる場合もあります。今回は腰痛の症状別ストレッチとトレーニングをご紹介します。

腰痛の症状別ストレッチとトレーニング

【筋挫傷】
筋挫傷は筋肉の断裂の事を言い、外からの力が加わると起こり易くなっています。受傷直後は患部を氷で冷やし、炎症を抑えることが早期回復に重要となっています。
・ストレッチ
受傷後の炎症期はエクササイズを控えて軽いストレッチから始めます。人に背中を押してもらい身体を前に倒すストレッチや、腰を伸ばすストレッチ、膝を身体に引き寄せるストレッチは症状を悪化させる禁忌動作となっています。それ以外のストレッチから始めてください。
・トレーニング
受傷後の炎症期のエクササイズは控え、ヒップエクステンションなどの腰のトレーニングが効果的となっております。しかし、上半身を反らせて腰を鍛えるバックエクステンションは症状を悪化させる禁忌動作となっています。
【椎間板ヘルニア】
椎間板の髄核が神経を圧迫し起こる症状で、若いうちに起り易く背中を曲げながら重たい物を持ち上げたり、捻ったりしながら行う動作で起こり易くなっています。
・ストレッチ
腰を伸ばすストレッチが有効となっていて、立位やうつ伏せで上半身を後ろに反らすストレッチなどがあります。また、腰を回す動きや曲げる動きは症状を悪化させる禁忌動作となっています。膝を身体に引き寄せるストレッチや、身体を前に倒す太ももの裏を伸ばすストレッチはしないでください。
・トレーニング
腰を伸ばしながら一定の姿勢をキープするトレーニングが効果的となっており、プランクやヒップブリッジなどが効果的です。また、シットアップやデッドリフト、全てのロウイング動作はしないでください。
【脊椎分離症及び脊椎すべり症】
脊柱のアーチ部分の欠損、もしくは骨折で起こる症状で、腰の伸ばし過ぎが繰り返し行われることで起こります。脊椎すべり症は脊椎分離症から進行した状態で、脊椎の骨折に伴い脊椎が前方にすべる症状となっています。どちらも腰を伸ばす動作で痛みが出て、腰を曲げる動作で軽減します。
・ストレッチ
身体を前に倒すストレッチや膝を身体に引きつけるストレッチが有効です。上半身を後ろに反らすストレッチなどは症状を悪化させる禁忌動作となっています。
・トレーニング
ほとんどの腹筋トレーニングは効果的で、ウォーキングなどの立位で行う有酸素運動も有効です。また、バランスボールを使ったバランストレーニングも効果的です。スクワットやショルダープレスなどの腰を反らすトレーニングは、症状を悪化させる禁忌動作となっています。

症状に合わせたストレッチとトレーニングで症状改善

腰痛の原因は主に筋肉か骨にあります。腰痛で悩まされている人の多くは、椎間板ヘルニアの症状が出る傾向にあります。椎間板が神経をさわり痛みがでるので、トレーニングで姿勢を改善して腰椎を安定させることも有効です。他の症状も同様で、筋肉を鍛えて姿勢を安定させることは重要です。また、ストレッチをすることで筋肉や関節の柔軟性が高まり怪我の再発を防ぎます。症状に合ったストレッチとトレーニングを選んで、腰痛を悪化させずに症状を改善できるように運動をしてみてください。

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  4. 妊娠中の方へ!妊娠中期から始める安産のためのストレッチ

  5. そのストレッチはあっている?!動的ストレッチのやり方と運動前にする理由…

  6. 緊張性の腰痛はストレッチで緩和できる!腰が楽になる2つの方法

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