腰痛は年齢を問わず広く多くの人に悩みの大きな原因となっていますが、自分の腰痛を乗り越えられるためには色々なポイントを意識する必要があります。今回は、腰痛の対処法について、アドバイスとトレーニングの方法についてご紹介します！
腰痛とケア
腰痛は、多くの労働者が毎年経験している体の症状です。腰痛のコントロールに役立つ基本的なケア法のいくつかがあります。
ストレッチの継続：腰痛がうつす人々にストレッチを行うことが有用であることはいまだ確定していませんが、定期的なストレッチを行うことは、痛みを減少させる可能性があります。たとえば、ハンマーフィスト（たての腰を叩く）などのストレッチ法を推奨します。
振動性の改善：腰および背中の痛みを抑える最も効果的な方法は、振動性を増加させることです。一般的に行うテクニックには次のものがあります：
- 毎日のウォーキングを最低20分間行う
- 2回間隔をあけて、軽度の運動を行う
- 筋力トレーニングを行う
また、毎日のスピンクラスなどの緩和できるフィットネスを実行することも検討してください。
今回は『腰痛を乗り越える！アドバイス＆トレーニング法』というテーマでお話しました。今回、ご紹介したアドバイスを参考に腰痛を乗り越え、腰を復活させましょう！
In today’s world, lower back pain is a very common issue amongst adults. It can be caused by a variety of reasons, including but not limited to; sitting for extended periods of time, incorrect posture, weak muscles, and overworking oneself. While it is always a good idea to get professional medical advice, there are some easy things you can do to help lessen and even eliminate back pain.
To begin with, it is important to ensure that you maintain good posture. When sitting, make sure your back is straight and that your feet are firmly planted on the ground. Additionally, use a chair with good lumbar support if you are working at a desk for extended periods of time.
Exercise is another great way to help manage lower back pain. When it comes to strengthening your back muscles, it is recommended that you focus on light, low-impact exercises such as walking, swimming, cycling, or yoga. It is also important to include stretching exercises into your routine. Stretching can help to release tension in your muscles, which will help to reduce pain.
It is also important to keep an eye on your diet. Eating a healthy, balanced diet can help to keep your back healthy and reduce pain. Aim to include foods that are rich in calcium and vitamin D such as dairy products, fish and green leafy vegetables into your diet. Additionally, engage in regular physical activity as this can help to reduce inflammation and can help with managing the pain.
Finally, if your lower back pain persists then it is recommended that you seek medical attention from a qualified health professional. Your doctor will be able to diagnose the cause of the pain and provide you with the necessary treatment.
In conclusion, lower back pain can be a nuisance, but with the right strategies and advice it is possible to manage and even eliminate this pain. With the right exercise and lifestyle habits, you can take control of your pain and feel healthier and more energized.
References:
1. American College of Sports Medicine. (n.d.). Lower Back Exercise. Retrieved from https://www.acsm.org/docs/default-source/resource-library/lower-back-exercise.pdf?sfvrsn=0
2. Mayo Clinic Staff. (2017, November 20). Exercise: A drug-free approach to lowering high blood pressure. Retrieved from https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
3. NHS. (n.d.). Good posture tips. Retrieved from https://www.nhs.uk/live-well/healthy-body/good-posture-tips/