Imirimo yo mu rugo ntigira iherezo. Ariko se gukora aka kazi urwaye umugongo uhoraho biragoye gute? Hari igihe, no gukora akazi gato bishobora gutera ububabare bw'umugongo . Ndetse n'ibintu byoroshye nko gupakurura ibintu bike, gukubura inzu, cyangwa gukura umwana mu modoka bishobora gutera ububabare bwinshi. Abantu benshi batekereza ko ibi ari ibisanzwe, ariko si ko bimeze. Amakosa mato mu mikorere yacu ya buri munsi akenshi ni yo atera ubu bubabare bw'umugongo. Ariko ntugahangayike, niba duhinduye uburyo dukora gato, dushobora kugabanya kwangirika k'umugongo wacu no kugumana ubuzima bwiza. Reka turebe uko twabikora neza.
Ntugakore amakosa nk'aya mu gihe uterura ibyuma!
Twese tugira ibihe tugomba guterura ikintu kiremereye mu rugo. Bishobora kuba silinda ya gazi, indobo yuzuye amazi, cyangwa umufuka w'ibiribwa. Ikosa rikomeye abantu benshi bakora ni uguterura ibiro uhereye aho uhagaze, wishingikirije umugongo . Kubikora bishyira igitutu kirenze urugero ku mitsi yo mu bwonko no ku mitsi iri hagati yayo.
None se, ni gute waterura ibiro neza?
- Fata amavi: Tekereza wicaye ku ntebe. Egera ikintu ushaka guterura uko bishoboka kose, shyira ibirenge byawe hasi, hanyuma upfukame ku mavi, umugongo wawe ugororotse.
- Egereza umutwaro wawe: Nyuma yo guterura umutwaro, jya wegereza umubiri wawe uko bishoboka kose. Guterura umutwaro kure y'umubiri wawe bigutera imihangayiko myinshi.
- Ntukazunguze umugongo wawe: Ntukazunguze umugongo wawe utunguranye ngo uhindukire mu gihe uterura umutwaro. Bibabaza cyane umugongo wawe. Niba ukeneye guhindukira, hindukiza umubiri wawe wose muri iyo cyerekezo, ukoresheje amaguru yawe.
Wibuke ko icy'ingenzi ari ukugabanya stress ku mugongo wawe. Koresha amaguru yawe, ntabwo ari umugongo wawe. Koresha imitsi ikomeye mu maguru yawe kugira ngo wongere uburemere.
Ese tugomba gukora imyitozo ngororamubiri mu gihe duhagaze?
Ese wari uzi ko guhagarara igihe kirekire atari byiza ku mugongo wawe? Ariko rimwe na rimwe tugomba guhagarara mu gihe duteka, twoza amasahani, cyangwa dutera ipasi imyenda. Byaba byiza cyane turamutse dushoboye gukora imyitozo ngororamubiri kugira ngo dukomeze imitsi yacu y'umugongo?
Ibi biroroshye cyane. Iyo uri hafi y'isafuriya, nko mu gihe woza amasahani cyangwa woza amenyo, gerageza guhagarara ku kuguru kumwe. Niba wumva ushaka gutakaza uburimbane bwawe, fata isafuriya. Hagarara ku kuguru kumwe mu gihe cy'amasegonda 30, hanyuma uhagarare ku kundi kuguru. Bikore usimburana.
Iki kintu cyoroshye kizagufasha kuruhuka mu nda no mu mugongo wo hasi.Gukomeza imitsi yo mu gice cy'imbere. Iyo iyi mitsi ikomeye, inkunga ihabwa umugongo iriyongera. Ibi bivuze ko ibyago byo kugira ibibazo by'umugongo bigabanuka.
Uburyo bwo kurinda umugongo wawe mu gihe ukora imirimo yo mu rugo
Reka turebe uburyo wakora imirimo yawe ya buri munsi mu buryo butakwangiza umugongo. Nushyiramo izi mpinduka nto mu buzima bwawe, uzabona ubufasha bukomeye mu kudacika intege mu mugongo.
| Akazi karimo gukorwa | Uburyo bwiza bwo kurinda umugongo wawe |
|---|---|
| Gusukura/Gusukura inzu | Ntugahagarare imbere umugongo wawe ugose. Ahubwo, hagarara ufashe igituza cyawe imbere gato n'umugongo wawe ugororotse . Koresha amaguru yawe aho gukoresha umugongo wawe kugira ngo ugende imbere kandi usubire inyuma. Hagarara ugororotse, nk'umusirikare. |
| Mu gihe uteka / utera ipasi imyenda | Ntugahagarare mu mwanya umwe igihe kirekire. Hagarara amaguru yawe atandukaniye gato. Niba bishoboka, shyira ukuguru kumwe hejuru y'ikintu kirekire, nk'intebe nto. Hindura imyanya buri minota 10-15. |
| Gukura umwana mu modoka | Ntugashyire umwana wawe inyuma wicaye imbere ngo umufate inyuma. Ibyo ni bibi cyane ku mugongo wawe. Ahubwo, sohoka mu modoka, ukingure urugi rw'inyuma, wicare iruhande rw'umwana wawe, hanyuma uzamure umwana wawe hafi y'umubiri wawe mbere yo gusohoka. |
| Iyo utora ikintu hasi | Ntugashingikirize umugongo wawe. Fata amavi yawe kandi ukomeze umugongo wawe ugororotse mu gihe uterura ikintu. Niba bishoboka, fata ikintu nk'ameza n'ukuboko kumwe kugira ngo ugire uburinganire. |
Ese ububabare bw'umugongo buracyakomeza?
Niba ububabare bw'umugongo bwawe butarushijeho kumera neza nyuma yo gukurikiza izi nama, cyangwa niba bigaragara ko buri kugenda burushaho kwiyongera umunsi ku wundi, ntubyirengagize. Hashobora kuba hari indi mpamvu y'ubuvuzi itera ubu bubabare. Kubwibyo, reba muganga w'umuryango wawe (GP) cyangwa inzobere mu magufwa ako kanya. Bazagusuzuma, bashake impamvu nyayo y'ubu bubabare, kandi baguhe uburyo bwo kuvura bukenewe. Hari igihe, ubuvuzi nka physiotherapy bushobora kuba ngombwa.
Ubutumwa bwo kujyana mu rugo
- Mu gihe uterura ibyuma, jya upfukama ukoresheje amavi yawe, ntugapfukame ukoresheje umugongo wawe. Buri gihe koresha amaguru yawe akomeye.
- Icyo uterura cyangwa utwaye cyose , gifate hafi y'umubiri wawe uko bishoboka kose. Kugifata kure y'umubiri wawe birushaho kugora umugongo wawe.
- Ntukagume mu mwanya umwe igihe kirekire. Mu gihe uteka cyangwa ukora, hindura aho uhagaze buri minota 15-20.
- Komeza imitsi yo mu nda yawe ugerageza guhagarara ku kuguru kumwe mu gihe woza amasahani cyangwa woza amenyo.
- Niba ububabare bw'umugongo bukomeje cyangwa burushaho kwiyongera nubwo ufite ibi byose, menya neza ko wagiye kwa muganga. Ntukivure ubwawe.
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