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Ese uhora uribwa #umugongo? Dore #impamvu #ibitera n'uko wakwivura mu ngingo 10

Impamvu zo kuribwa umugongo

1. Gukoresha nabi #umubiri: Kuremerera umugongo igihe kinini, nko guterura #ibintu biremereye nabi cyangwa kugumana imyanya mibi y'umubiri igihe wicaye cyangwa uhagaze.

2. #Kwicara igihe kirekire: Imyanya y'akazi idasaba kwimuka ishobora gutera umugongo kubyimba cyangwa kugagara.

3. #Imvune cyangwa gukomereka: Impanuka, guhanuka, cyangwa guterura ibintu biremereye bishobora guteza ibibazo ku magufa cyangwa imikaya.

4. Uburwayi bwa #disiki (disc): Nk'iyo disiki hagati y'amagufa y'umugongo itangiye kubyimba cyangwa guturuka mu mwanya yayo.

5. Ububyimbirwe cyangwa #indwara z'amaso y'umugongo (sciatica): Ububabare bw'umutsi wa "sciatique" bushobora kugera no mu mugongo.

6. #Umubyibuho ukabije: Iyo ufite ibiro byinshi, umugongo uhura n’umunaniro ukabije.

7. Gusaza: Mu bintu bisanzwe bifitanye isano n'imyaka, amagufa n'imikaya birangirika.

8. Kudakora #siporo: Kubura imikaya ikomeye ishyigikira umugongo byongera ibyago byo kuribwa umugongo.

9. Gusunika cyangwa #guterura nabi: Imbaraga zidasanzwe zikorwa nabi zishobora kwangiza umugongo.

10. Stress cyangwa guhangayika: Bigira ingaruka ku mikaya z'umubiri, zishobora kugagara mu mugongo.
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Uko wakwivura no kubungabunga umugongo mu buryo bworoshye

1. Ihame ry’imyanya myiza: Icara cyangwa uhagarare mu buryo umugongo ugumane umurego karemano (neutral posture).

2. Gukora siporo: Imyitozo yoroheje, nko koga, kugenda, no kuryama ugakora yoga, bifasha umugongo kugubwa neza.

3. Irinde guterura nabi: Terura ibintu ukoresheje amaguru aho kwiremereza umugongo.

4. Kugabanya ibiro: Kurya indyo iboneye no gukora imyitozo bizafasha kugabanya umunaniro ku mugongo.

5. Imiti yoroheje: Imiti nka paracetamol cyangwa ibuprofen irashobora kugabanya ububabare by’igihe gito, ariko si igisubizo kirambye.

6. Koga mu mazi ashyushye: Byoroshya imikaya igagaraye.

7. Massage: Fata umwanya wo koga cyangwa gukora massage mu mugongo.

8. Irinde stress: Kora ibikorwa bigufasha guhumurizwa, nka meditation.

9. Imyitozo yihariye: Gusohoka cyangwa kuganira n’umuganga wa physiotherapy ashobora kugufasha imyitozo ijyanye n’ibibazo by'umugongo.

10. Kujya kwa #muganga: Iyo ububabare bukomeje, usabwe kugana muganga kugirango ahinyuze impamvu ishobora kuba ifitanye isano n’indwara y’umugongo.

Icyitonderwa: Ntukirengagize ububabare bukabije cyangwa igihe kirekire. Kugira umugongo muzima bisaba imihate mu bikorwa by’umunsi ku wundi!