腰痛に対する改善方法のアイデア
Find The English Translation Version Below
一般的に、腰痛に対する様々な方法が紹介されています。でも、それぞれの人で症状が違うのでどの方法があなたに一番あっているとは言いにくいのが現状かと思います。腰痛の改善方法の一つとして去年、面白い記事が発表されたので紹介したいと思います。
この研究では48人の腰痛を持った参加者が4つのグループ(柔軟性エクササイズ、スタビリティエクササイズ、ウォーキングエクササイズ、スタビリティとウォーキングを両方をするグループ)に分けられ、それぞれが6週間エクササイズに取り組みました。
エクササイズの効果を調べるために期間の前後で、痛みの程度、痛み止めなどの薬の使用頻度、日常生活の中での動き、気分の落ち込みの度合い、腰部の筋肉の強さ、横向きや仰向けなどの姿勢をどれくらい保っていられるかの時間を比べました。
結果として、4つ全てのグループで腰痛と日常生活の動作に著しい改善が見られて、スタビリティとウォーキング両方を行ったグループとウォーキングのみを行ったグループで仰向け、うつ伏せ、横向きでの姿勢保持時間に著しい改善が見られました。
活動性が上がることで、腰痛は減り、参加者の日常生活での機能的な動きも改善されたことがうかがえます。
通常、歩行中に腰部の安定性が上がることと、可動性が得られることから、ウォーキングは腰痛改善のエクササイズとして推奨されています。
加えて、スタビリティエクササイズでは、参加者は異なった姿勢で体の様々な部分を使うことが求められ、スタビリティと柔軟性を得ることにつながったことが考えられます。これはおそらく睡眠にも良い影響を与えていることが考えられ、より長く睡眠を取れることで体もよく休まり全体的な健康状態の改善にもつながることが予想されます。
5分くらいの短い時間からでもウォーキングをすることの大切さは上で述べさせていただきました。ウォーキングはご自身でもはじめられることだとは思いますが、どのエクササイズがご自身に合っているかわからない、もしくは腰痛を改善するためのエクササイズに興味があるという方は是非、理学療法のセッションにご予約ください。
腰痛を改善するために理学療法は様々なアプローチであなたの腰痛の改善に貢献できると思います。
理学療法士として、エクササイズを処方しておしまいということはありません。注意深くあなたの症状をお聞きして、腰痛の原因を突きとめるため状態を確認してからあなたに合ったトリートメント方法を提供できたらと思います。
もし腰痛でお困りの方がいたら、改善のお手伝いに貢献できましたら幸いです。
参考文献
Suh, Jee Hyun, et al. “The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.” Medicine 98.26 (2019).
One Tip for Improving Your Lower Back Pain
Generally speaking, various treatments have been introduced to recover from low back pain (LBP), but still, it is difficult to say which treatment would be suitable for your condition. One interesting article was published last year, and I would like to share it with you.
In this research, 48 participants with LBP were randomly divided into 4 exercise groups: flexibility exercise, stability exercise, walking exercise and both stability exercise and walking exercise, and each participant underwent the 6-week exercise session.
The outcomes measured were a pain scale, frequency of the use of medication, functional level, depression symptoms, strength of lumbar extensor muscles and endurances of specific postures.
As a result, in the all 4 groups, their LBP including functional level was significantly recovered. In both stability exercise and walking group and only walking exercise group, the endurance of laying on back, tummy, side-lying was significantly improved.
Therefore, LBP was reduced and the participants’ functional condition was improved just with increasing the activity level.
Generally, walking is recommended as a great lower back exercise in recovery sessions because the people who suffer from LBP can strengthen their back muscles and gain flexibility through walking. In addition, stability exercises required participants to use their body in different positions.
As a consequence, the participants could use their body, such as bones and tissues for the tasks in different positions. They can also improve stability and flexibility needed to adjust their posture properly in each position. It would lead to longer sleeping time which is important to maintain our general health condition because our body can get healing during sleep. Moreover, if people could maintain their proper flexibility and stability with those exercises, it could bring the improvement of the LBP.
Now that you understand the importance of walking., you can start walking short distances of 5 minutes or more. If you do not know which exercises would be helpful for you, or you are interested in doing exercises, please make your physiotherapy appointment with us.
Even if the above exercise does not suit you, physiotherapy can still help your LBP with a variety of techniques. As a physiotherapist, I, Ryo Nozawa, will not only provide you with exercises. I would listen to your needs and concerns, and assess your condition to identify the causes of your LBP to give you suitable treatments for your improvements. I am looking forward to seeing you in the clinic
Reference
Suh, Jee Hyun, et al. “The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.” Medicine 98.26 (2019).
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