腰の筋肉を理解して正しいストレッチをしよう

国民病である腰痛

今や肩こり・腰痛は国民病といわれるほど多く耳にします。人間が直立歩行を始めてからの宿命のような病気ではないでしょうか。腰痛にはストレッチが非常に効果的です。但し、正しいやり方で行わないと効果が出ないばかりか逆に症状を悪化させる危険性さえあります。

腰痛による精神的ダメージを減らす

腰は人間のカラダの要になる部位です。腰に痛みや不快感が出ると座った体勢からの立ち上がりや歩行はもちろん寝返りなどにも影響し実に不快な思いをします。この不快な痛みや違和感は脳に記憶されます。動き出しなどで少しでも違和感を感じると、脳が痛みとして感知し筋肉をより緊張させます。この筋肉の緊張が起こることにより血管を収縮させ筋肉に送る血液の量を低下させ、さらに筋肉を固くするという悪循環を生むのです。筋肉は動くことで血液の循環が良くなります。少しでも痛みや違和感が引いたら動いた方が良いのですが、今までの痛みが脳に記憶されているため「また痛くなったらどうしよう」と思ってしまい動くことが出来なくなってしまうのです。ストレッチは筋肉の血流量を上げ筋肉を動かしやすくする効果もある為、腰痛改善には非常に有効といえます。

腰回りの筋肉とは

腰回りは様々な方向に向かって筋肉が付き身体を支えています。大切な内臓を保護する役割もあります。脊柱全体を見た時、背骨の左右を脊柱起立筋という筋肉が支えます。脊柱起立筋は腸肋筋(3種)・最長筋(3種)・棘筋(3種)と呼ばれる9つの細く長い筋肉の集まりで首から腰まで付いています。また、腰の周辺には腰方形筋という筋肉があります。この筋肉は肋骨の一番下から骨盤の間にあり、腰を横に曲げたり後ろにそらしたりするときに働きます。さらに、大腰筋という筋肉も重要です。この筋肉は少し特殊で、腰椎から始まり股関節に付き股関節を前側に曲げる働きをします。人間が正しい姿勢を取る時、骨盤は少し前側に傾いています。この傾きがあることで背骨は生理的側彎と呼ばれる「Sの字」を作ることが出来、重い頭を効率よく支えることが出来ます。大腰筋は骨盤の傾きを保つために非常に大切な働きをします。また、腹筋は腹圧を高め腰を安定させるのに大切な筋肉です。腹直筋・腹斜筋・腹横筋の3つに大別出来ます。

腰痛に効くストレッチのやり方

脊柱起立筋のストレッチ

仰向けに寝て膝を立てます。手のひらを下に向け身体がぶれないように支えます。そのまま足を上げ頭の上に持っていきます。この時、背中を少し丸めて行うのがポイントです。座位で行う場合は自分のへそを覗き込むように行うと効果的です。
腰方形筋のストレッチ
椅子に座ります。手を左右の肩に乗せるように胸の前で交差させます。腰は動かさないようにし上半身を横に曲げます。左右の坐骨は動かさず、腰から上を曲げての伸ばすのが重要です。
腹直筋のストレッチ
うつぶせに寝ます。わきを締め両手を胸の横に置きます。(腕立て伏せのような体勢です)手で床を押し背中を反らせます。おなかの中心あたりに伸びを感じるまで行いますが、腰に痛みが出る人はすぐに中止して下さい。
大腰筋のストレッチ
大腰筋は腸骨筋と合わせて腸腰筋と呼ばれます。腸骨筋が骨盤から股関節に付くのに対して大腰筋は腰椎から股関節に付きます。うつぶせになり片足を横に出します。床を押して上体を起こしますが、背筋を伸ばすのではなく股関節から起こすようにします。
ストレッチの基本はゆっくりリラックスして行うことです。時間に余裕を持ち、ゆったりした気持ちで筋肉の走行などをイメージしながら行うことでより効果的なストレッチが出来ます。

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