Ese nawe ubabara umugongo kandi ntushobora gukora? (Ububabare bwo hasi bw'umugongo) Reka tubiganireho!

Ububabare bw'umugongo ni ikibazo abantu benshi bafite muri iyi minsi, si byo se? Hari igihe ububabare butunguranye kandi bukomeye bw'umugongo bushobora gutuma bigorana gukora imirimo ya buri munsi iminsi myinshi. Niba nawe urwaye ubu bubabare butunguranye bw'umugongo wo hasi, iyi nkuru izagufasha gukira vuba.

Ibuka iki kintu cy'ingenzi mbere na mbere!

Inama dusangiye muri iyi nkuru zafashije abantu benshi kugabanya ububabare bw'umugongo. Ariko,

Niba wumva ububabare bw'umugongo burushaho kwiyongera mu gihe ukora ibi bintu, cyangwa niba ububabare busa n'ubugiye kumanuka mu maguru yawe, hagarika kubikora ako kanya kandi uhite ubonana na muganga cyangwa umuvuzi w'umubiri. Ni ingenzi cyane, sibyo?

Ibanga nyamukuru ryo gukira vuba ubu bubabare butunguranye bw'umugongo `(Ububabare bwo hasi bw'umugongo)` ni ugukomeza umugongo wacu ugororotse, ni ukuvuga umugongo muto w'imbere `(lordosis)` mu kibuno. Ibi tubyita ``umugongo usanzwe``. Mu gushyigikira umugongo muri ubu buryo, ushobora gukira vuba. Ubusanzwe, nyuma y'ubu bubabare butunguranye bw'umugongo buje, gerageza kuguma muri uyu mwanya mu gihe cy'iminsi 10 kugeza kuri 20.

Wicara ute neza?

Kwicara ni ikintu ugomba kugabanya iyo ufite ububabare bw'umugongo. Ariko niba ugomba kwicara, ntukicare igihe kirekire. Wicare igihe gito, nko iminota 10 kugeza kuri 15.

Itondere ibi bintu mugihe wicaye:

• Inkunga y'umugongo: Iyo wicaye, shyira agakoresho gato k'inkunga mu mugongo wawe, hejuru gato y'ikibuno cyawe. Aka gakoresho gashobora kuba igitambaro gipfundikiye cyangwa umugozi wo mu kibuno.
• Imiterere: Ikibuno cyawe n'amavi yawe bigomba kuba biri ku rwego rumwe, ku mfuruka ya dogere 90 kugira ngo bibe neza. Niba ari ngombwa, koresha uburyo bwo kuruhuka ibirenge cyangwa intebe kugira ngo utere ibirenge byawe hejuru. Ntukarenge amaguru yawe, kandi komeza ibirenge byawe hasi.

Dore uburyo bwo kubona uburyo bwo kwicara neza nta gitereko gishyigikiwe:

Tekereza ko udafite umugongo wo mu kibuno. Noneho kora ibi:

1. Icara imbere ku ntebe uhagarare imbere rwose, nk'aho uri umunebwe.

2. Noneho haguruka ugororotse hanyuma ushyire umugongo wawe hejuru uko ushoboye kose. Fata uyu mwanya mu masegonda make.

3. Hanyuma gabanya gato imiterere y'umubiri wawe (hafi dogere 10). Uko ni ko ukwiye kwicara neza.

Izindi nama nke:

• Guhitamo intebe: Niba bishoboka, icara ku ntebe ifite umugongo muremure, ifite inkunga nto, kandi ifite aho ihagarara. Niba wicaye ku buso bworoshye nk'ubwa sofa, umugongo wawe uzaba uzengurutse kandi umugongo wawe ntuzabona inkunga iyo ari yo yose.
• Aho gukorera:Niba uri mu biro, hindura uburebure bw'intebe yawe n'ameza kugira ngo ushobore gukora neza. Icara hafi y'akazi kawe, hanyuma ubyuke gato ugana aho uri. Shyira inkokora zawe n'amaboko yawe ku maboko y'intebe yawe cyangwa ku meza, kandi ukomeze kuruhuka ku bitugu byawe.
• Intebe zizunguruka: Niba uri mu ntebe izunguruka ifite amapine, ntugahindukire gusa mu rukenyerero. Hindura umubiri wawe wose.
• Iyo uhagurutse: Iyo uhagurutse wicaye, haguruka amaguru yawe agororotse hanyuma uze imbere y'intebe. Ntugapfukame uturutse mu kibuno. Ukimara guhaguruka, komeza upfukame inshuro zigera ku 10 uhagaze. Ibi ni byiza ku mugongo wawe.

Ni gute wita ku mugongo wawe mu gihe utwaye imodoka?

Gutwara imodoka nabyo bishobora kugutera umunaniro mu mugongo, bityo rero zirikana ibi bintu:

• Inkunga y'umugongo: Na hano, nk'uko byavuzwe mbere, komeza inkunga ikwiye (umugongo uzunguruka) ikurikira imiterere y'umugongo.
• Uko wahindura intebe: Amavi yawe agomba kuba ari hejuru cyangwa hejuru gato y'ikibuno cyawe. Hindura intebe ku buryo yegereye uruziga rw'imodoka kandi igashyigikira umugongo wawe. Intebe igomba kuba yegereye bihagije ku buryo amavi yawe ashobora kunama kandi ibirenge byawe bikaba byagera ku mapedali byoroshye.

Uburyo bworoshye bwo kwihagararaho inyuma uhagaze

Guhagarara mu mwanya umwe igihe kirekire nabyo si byiza ku mugongo wawe. Gerageza ibi:

• Imiterere: Hagarara uzamuye umutwe, utugu inyuma, igituza hanze, kandi ibiro byawe bikwiranye ku birenge byombi, ufite ikibuno gifatanye.
• Ntugahagarare mu mwanya umwe: Irinde guhagarara mu mwanya umwe igihe kirekire gishoboka.
• Hindura uburebure bw'akazi kawe: Niba bishoboka, hindura uburebure bw'ameza yawe kugira ngo bube urwego rwiza kuri wewe.
• Ukuguru kumwe hejuru: Mu gihe uhagaze, gerageza gukomeza kuguru kumwe hejuru y'intebe nto cyangwa agasanduku. Hindura amaguru buri minota mike.
• Mu gihe ukora mu gikoni: Mu gihe ukora mu gikoni, fungura akabati kari munsi y'isafuriya hanyuma ushyiremo ukuguru kumwe. Hindura amaguru buri minota 5 kugeza kuri 15. Ibi bizaguha umugongo mwiza.

Iyo uryamye hasi, wicaye, upfukamye

Mu gihe ukora ibintu nk'ibi, ugomba kubanza gutekereza ku mwanya ugiye gukoresha. Niba ukeneye kuguma hasi igihe gito, gupfukama ni igitekerezo cyiza. Uko wabikora kose, zirikana ibi bintu:

• Reba ibiri hasi hanyuma ibirenge byawe bitandukanyije gato.
• Shyira imitsi yo mu nda yawe hanyuma ukoreshe amaguru yawe kugira ngo wimanure.

Niba urimo guterura ibiremereye, bikore muri ubu buryo (ariko wirinde guterura ibiremereye uko bishoboka kose!)

Mu by’ukuri, ni byiza kwirinda guterura cyane uko bishoboka kose iyo urwaye umugongo. Ariko niba ugomba guterura ikintu runaka, kurikiza izi ntambwe.

• Uburemere ntarengwa: Ntugaterure ibintu bifite imiterere idasanzwe cyangwa bipima ibiro birenga 13-14 (ibiro 30).
• Haguruka wemye:Mbere yo guterura ikintu icyo ari cyo cyose, banza urebe neza ko uhagaze neza.
• Uburyo bwiza: Mu gihe uzamuye ikintu kiri munsi y'ikibuno cyawe, komeza umugongo wawe ugororotse kandi upfukame amavi yawe n'ikibuno . Ntukigere upfukame imbere mu kibuno mu gihe amavi yawe agororotse. Iri ni ikosa abantu benshi bakora!

Dore intambwe zikwiye zo guterura ibiro:

1. Hagarara hafi y'ikintu ugiye guterura, ibirenge byawe bitandukaniye gato, n'ibirenge byawe biryamye hasi.

2. Komeza imitsi yo mu nda yawe hanyuma uzamure uburemere ukoresheje amaguru yawe .

3. Fata amavi yawe uyagorore. Ntugafate ikintu nk'aho cyajugunywe gitunguranye.

4. Hagarara ugororotse rwose, udahindagurika. Buri gihe komeza amaguru yawe agororotse igihe uterura ibyuma biremereye.

5. Niba urimo guterura ikintu uvuye ku meza, gikurure ku nkengero z'ameza hanyuma ukizane hafi y'umubiri wawe. Fata amavi yawe wegere ikintu. Terura ikintu ukoresheje amaguru yawe hanyuma uhagarare ugororotse.

6. Irinde guterura ibintu biremereye birengeje urugero rw'ikibuno.

7. Fata ibintu nk'udupaki hafi y'umubiri wawe, amaboko yawe apfunyitse. Komeza imitsi yo mu nda yawe ikomeze kandi ugende buhoro buhoro n'intambwe nto.

8. Mu gushyira ikintu hasi , kora nk'uko wagiteruye. Komeza ibirenge byawe bibe bigororotse, komeza imitsi yo mu nda yawe, kandi upfukame ikibuno n'amavi yawe mu gihe ugishyize hasi.

Iyo ufashe ikintu kivuye hejuru

• Mu gihe utoragura ikintu kiri hejuru, koresha intebe nto cyangwa intebe kugira ngo uzamure ugere kuri urwo rwego.
• Egera uko bishoboka kose icyo ushaka kubona.
• Gira igitekerezo cyiza cy'uburyo ikintu ugiye guterura gifite uburemere.
• Terura n'amaboko yombi.

Ibintu ugomba kwitondera mu gihe uryamye cyangwa uryamye mu buriri

Gusinzira neza ni ingenzi cyane ku bubabare bw'umugongo.

• Matelas: Hitamo matelas ikomeye idapfa, hamwe n'agasanduku k'amazi. Niba bibaye ngombwa, shyira ikibaho munsi ya matelas. Niba bibaye ngombwa, ushobora no kuryama hasi.
• Ingeso: Niba waramenyereye kuryama ahantu horoshye, guhindukira ukajya ahantu hakomeye bishobora kongera ububabare. Gerageza gushaka aho hantu hagushimisha cyane.
• Inkunga y'ikibuno: Kwambara inkunga y'ikibuno mu gihe usinziriye nijoro bishobora gufasha. Igitambaro cyo kuryama cyangwa igitambaro gipfundikiye mu rukenyerero nacyo gishobora gufasha.
• Uburyo bwo gusinzira: Gerageza gusinzira mu buryo bufasha umugongo wawe kuguma mu mwanya ukwiye (urugero, kuryama ugaramye ufite umugongo uzunguruka, cyangwa kuryama ugaramye amavi yawe ahetamye gato). Ntuzigere uryama ugaramye amavi yawe yegereye igituza.
• Iyo uva mu buriri: Iyo uhagurutse uryamye mu buriri, banza uhindukire urebe ku ruhande, uzamure amavi yombi hejuru, hanyuma ureke amaguru yawe arenge ku ruhande rw'igitanda. Hanyuma wisunike ukoresheje amaboko yawe. Ntugapfukame imbere mu kibuno.

Izindi nama z'ingenzi

• Gabanya akazi gasaba kunama uturutse mu rukenyerero cyangwa kugwa hasi uko bishoboka kose.
• Mu gihe ukorora cyangwa witsamura, haguruka niba bishoboka kandi uheme gato kugira ngo wongere umugongo wawe.
• Rara uryamye ku ruhande amavi yawe apfukamye. Ushobora kandi gushyira umusego hagati y'amavi yawe.
• Irinde kuryama ukoresheje inda yawe uko bishoboka kose.
• Niba uryamye ugaramye, shyira imisego munsi y'amavi yawe n'umusego muto munsi y'umugongo wawe.

None se, reka twibuke ibi? (Ubutumwa bwo kujyana mu rugo)

Kubabara cyane mu mugongo wo hasi bishobora kugorana. Ariko ntugatinye. Icy'ingenzi ni ugukomeza kugorora umugongo wawe (lordosis).

• Gabanya kwicara uko bishoboka kose. Niba ugomba kwicara, menya neza ko ufite umugongo ukwiye kandi ukomeze kwihagararaho neza.
• Irinde guterura ibyuma uko bishoboka kose. Niba ugomba guterura, bikora neza, ukoreshe amaguru yawe mu guterura. Ntukigere uterura ibyuma uhetamye umugongo!
• Hitamo umwanya ukwiriye umugongo wawe ndetse no mu gihe uryamye.
• Niba ububabare bwiyongera mu gihe ukora ibi bintu, cyangwa niba bugenda bumanuka mu maguru yawe, nta kabuza jya kwa muganga.

Nukurikiza izi nama, uzabasha gukira ububabare bw'umugongo vuba. Tukwifurije gukira vuba!

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