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

腰痛の原因とストレッチの関係

中高年やスポーツ選手に現れると思われていた腰痛は、現代ではパソコンやスマートフォンを悪い姿勢で使い、運動不足になりがちな若者の間でもよく起こる症状になっています。

腰痛の原因で最も多いのは緊張性のもので、椅子に長時間腰かけるなど腰に負担がかかる姿勢を長時間続けていると起こりやすいです。慢性化した腰痛は歩行に支障が出る椎間板ヘルニアなどの重篤な疾患に繋がることもあるので、誰もがストレッチで腰痛の予防に取り組む必要があります。

緊張性腰痛の具体的な知識

緊張性腰痛は字面通り、筋肉の負担が持続することで腰部の筋肉が緊張して発生するものです。そのため、緊張を和らげるストレッチを行うと症状が和らぐ可能性があります。しかし、既に椎間板ヘルニアなどの疾患性の腰痛になっている場合、ストレッチをするとかえって腰に負担がかかってしまい、悪化する可能性がありますので、強い痛みを感じる場合は先に医師に相談しましょう。

ちなみに、椎間板ヘルニアの症状には単なる腰痛のほか、脚にしびれが走るというものもあるので、ストレッチの知識とともに覚えておきましょう。

最初にやっておきたい腰痛に効くストレッチ

背骨は骨盤に繋がっており、脚の筋肉も腰に近いところにあるため、ここで紹介する腰の痛みに効果的なストレッチは背中と脚のストレッチでもあります。そのため、腰だけでなく背中と脚の筋肉がストレッチされているかどうかもチェックしましょう。

緊張性の腰痛で突っ張っている部位は太ももの筋肉であることが多く、まずはこの部分をストレッチで緩めていきます。椅子に腰かけ背筋を伸ばしたまま片脚を前方に伸ばし、体をゆっくりと前面に傾けていきます。心地よさを感じる程度の痛みが生じるポイントで10~15秒止まり、背筋を保ちながら元の姿勢に戻していきます。呼吸をするのを忘れず、この動作を両脚で交互に5~10回ほど行うと効果的です。

適度な痛みでストレッチ感があるポイントは太ももの筋肉の硬さによって異なるため、無理に体を倒しすぎないように気を付けましょう。椅子に座ったまま仕事中でもできるため、同じ姿勢が続く状況では2~3時間に1回このストレッチをすることを勧めます。

自宅で行いたい腰痛対策のストレッチ

次のストレッチは自宅で取り組むものですが、最初に紹介したストレッチの後にやるとより効果的です。床に四つん這いの姿勢になり、腰から背中にかけての部分をゆっくりと丸める動作をし、筋肉がしっかりと伸びている感覚がするところで10~15秒止め、その後元に戻します。丸める動作の次は、逆に腰・背中の部分を地面に引き付けて反らすようにします。この動作でも筋肉が伸びている地点で10~15秒姿勢を維持し、元に戻します。丸める動作と反らす動作を交互に5~10回繰り返しましょう。

腰痛に効果的なストレッチのタイミング

「温泉やお風呂で腰痛が和らぐ」といったことを聞いた経験がある方がいますが、これは緊張性の腰痛に効くということを指しています。そのため、入浴して腰回りの筋肉を温めたうえで先ほどの2つのストレッチをするとより効果を向上させられます。ただし、入浴に際しては湯船に深くもたれる姿勢をすると腰に負担がかかるため、背筋を丸め過ぎず軽くもたれる程度の姿勢を維持しながら入浴することに注意しましょう。

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