【腰痛対策】腰痛の原因と症状を知って改善しましょう!
腰痛の原因や症状についてご存じですか？いまや現代病とも言われる腰痛ですが、腰の骨の問題だけでないのが腰痛の怖いところ。
安静にしていれば大丈夫だと放置せず、今日は腰痛についての原因や関連する症状について知って頂いた後、対策予防についてご紹介していきます。
目次
【腰痛の主な症状と原因】腰痛って腰の骨問題だけではないの?
人間の脳を含めた上半身と下半身からくる衝撃をを支える大きな役割が腰にはあります。
そして腰は、曲げる・反る・ひねると言った動きをすることができます。人が痛みを訴える部位の第一位が腰とも言われており、それだけに、腰は非常に負担がかかると言えることがわかります。
腰痛には2つの種類があります。これは「特異的腰痛」と「非特異的腰痛」呼ばれています。二つの原因の違いは画像や検査でわかるか、痛みの原因がはっきりしてるかどうかと言うことです。
「非特異的腰痛」は原因がはっきりしませんが、腰痛の8割以上の方がこちらに分類されます。日ごろの生活習慣が原因です。
運動習慣がなく筋力が低下していたり、デスクワーク等で悪い姿勢を取ってしまう、ストレスによるものなどが挙げられます。
一方「特異的腰痛」は椎間板ヘルニアや骨粗しょう症と言った骨やその周囲の組織による病気から、ガンの転移や内臓の病気まで様々なものが原因です。腰に向かって、周辺の臓器からは多数の神経が走っています。
そのために内臓の病気等でも腰に痛みが起こります。思わぬ病気が潜んでいることもあるため、たかが腰痛と放置することは危険だということがお分かりになりますね。
腰痛は文字通り、腰の痛みが主なものです。しかし、腰痛と定義される範囲は、背中側の肋骨の下からお尻と広範囲です。
また腰の痛みと一緒に、しびれも起きる場合があります。腰が痛む場面は、身体を動かしたとき、安静にしてる時、特定の動きをしたら痛むと、人によりさまざまです。
日常のこんな場面で気を付けましょう!
日常生活や介護の思わぬ場面で、腰痛となってしまうきっかけがあります。ここではその3例を紹介します。
・重い荷物をもつとき、体位変換させるとき
重い荷物を持つときや、介護の場面で人の体位を替える時は膝をのばしたまま動作をしないようにします。筋肉と関節に力を分散させることが大切です。両足を肩幅程度まで広げ、膝の曲げ伸ばし、腕の筋肉を使います。そして自身と、対象物や対象者を距離を近くすること、重心を低くすることが大切です。
・スマホやパソコンは正しい姿勢で、休憩を挟みながら利用する
スマホやパソコンを利用すると画面に夢中になり顔を乗り出したり、猫背になるなど、どうしても姿勢が悪くなってしまう傾向にあります。
椅子に深く座り、骨盤を起こすことを意識し、頭が天井に吊られてるような気持ちで背筋を伸ばします。また次の位置に機器の画面をもってきましょう。
□パソコン⇒目線と同じくらいか、少し下になる位置の机の上に置きます。
□スマホ⇒目線の先に来る位置に持ってくるようにします。
いずれも長時間良い姿勢を維持することは困難です。同一姿勢で筋肉を固くさせないためにも1時間作業した15分程度の休憩を挟みながら利用します。
・身体を動かす習慣をつけましょう
筋力や柔軟性の低下は腰痛をひきおこします。仕事や介護で忙しく、家にこもりがちになっていませんか。ウォーキングやストレッチからで充分ですから運動習慣を持ちましょう。普段利用する駅から一駅手前で降りる、普段行くお店まで徒歩で移動してみる等の工夫でも充分効果的です。中でもウォーキングは全身の血流をよくするのに最適だと言われています。これを機に少しでも歩く時間を増やしてみませんか。
今日からできる!腰痛対策・予防のストレッチ
ここでは下記の方に向けた簡単なストレッチをご紹介します。(*1)
・腰痛はないが、将来的に腰痛が心配な方
・慢性的な腰痛になってしまい、痛みが強くないが再発を予防したい方
無理なストレッチや、腰痛の原因がはっきりとしない状態でストレッチを自己判断にて行うのは症状を悪化させる恐れがあり、非常に危険です。必ず病院等の医療機関へ行くようにしましょう。
①腰・背中のストレッチ
床に仰向けに寝ます。片方の膝を両手でかかえ、ゆっくりと胸に引き付けるようにします。
この時、深呼吸をしながら、呼吸に合わせて動かします。
足をひきつけたら10秒そのままの姿勢を維持します
その後ゆっくりと足を戻します。
反対側の足も同様にストレッチを行います。
両足を×10回行います
➁太もも裏のストレッチ
床に仰向けに寝ます。片方の足の付け根の関節（股関節）を90度に曲げます。
足の裏を天井に向けるイメージです。足を曲げている方の太ももを両手で抱え、膝から下を数回曲げ伸ばしした後、限界まで伸ばしたままの姿勢で10秒維持します。
反対側の足も同様にストレッチを行います。
両足×10回行います
上記①②を１セットとし、1日2セットを目安に行います。
(*1)出典：厚生労働省ホームページ 腰痛の人を対象にした運動プログラムより
まとめ
腰痛の原因は日常生活に潜んでいます。特に介護の場面では体位変換や車いすへの移動介助などが腰痛を起こしやすい介助があります。動作のコツを掴むことで腰痛の対策を取ることはできます。予防面ではストレッチが効果的ですが、医療機関等で痛みの原因をはっきりさせてから取り組んでみてください。介護者は身体が資本なのは言うまでもありません。少しでも「身体が辛いかも…」と思ったら無理をせず、周囲の手を借りましょう。
「今後の生活環境が変わる事への不安」や「介護を使って生活をどうデザインをしていったら良いか」など介護は協力体制で成り立っております。 ちょっとでも解決できる、ストレス軽減できる記事を目指し、一つの相談場所のメディアを目指しております。
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