Kugira ngo wirinde ububabare bw'umugongo - kora ibi bintu kandi wirinde ibi bintu!

Ese nawe ukunda kubabara umugongo? Ese ni ibisanzwe ko wumva ububabare bw'umugongo iyo uvuye mu buriri mu gitondo, iyo wicaye ku ntebe yo mu biro, cyangwa iyo ukora utundi dukorwa tworoshye two mu rugo? Mu by'ukuri, biragoye kubona umuntu utarigeze agira ububabare bw'umugongo mu buzima bwe. Ariko niba iki ari ikibazo gikunze kubaho, tugomba gutekereza gato ku ngeso mbi duto dukora mu buzima bwacu bwa buri munsi. Reka turebe uko twakwikuramo iki kibazo cy'umugongo kandi tugakomeza kugira ubuzima bwiza.

Ni gute warinda umugongo wawe mu buriri?

Tekereza nawe, tumara kimwe cya gatatu cy'ubuzima bwacu turyamye. Bityo, matelas turyamaho n'uburyo dukoresha mu kuryama bigira ingaruka ku buzima bw'umugongo wacu. Iyo dusinziriye nabi, tuzabyuka mu gitondo tubabara umugongo. Rero witondere ibi bintu.

Hitamo matelas ikwiye

Abantu benshi batekereza ko matelas yoroshye cyane kandi igwa ari yo nziza. Ariko mu by'ukuri, matelas nini gato kandi ikomeye irushaho kugira akamaro ku mugongo. Kubera ko matelas yoroshye itanga ubufasha buke ku mugongo wacu. Hari igihe ubwoko bumwe bwa matelas bushobora kugora umugabo n'umugore. Impamvu ni uko inkunga ikenewe na buri muntu itandukana bitewe n'ibintu nk'uburemere bw'umubiri n'uburebure.

Witondere kandi imiterere ya matelas.

Niba ubyutse mu gitondo ufite umugongo ukomeye kandi ubabara, tekereza kuri matela yawe. Ni ryari waherukaga guhindura matela yawe? Nk'uko inkweto twambara zigenda zishira, uko igihe kigenda gihita, matelas zirashaje kandi zigacika ahantu hamwe. Hindura matelas yawe nibura kabiri mu mwaka. Reba niba hari ipfundo, ipfundo , cyangwa imashini zidakora neza . Niba ufite kimwe muri ibi bibazo, ni cyo gihe cyo kugura matelas nshya. Muri rusange birasabwa gusimbuza matelas ifite imyaka 5-7.

Uburyo bwiza n'ububi bwo kuryamamo

Uburyo bubi bwo gusinzira umugongo wawe ni ukuryama uryamye inda . Ibi bituma ijosi ryawe rihindukirira uruhande rumwe maze rigasubira inyuma. Ibi bitera igitutu kinini ku ngingo zo mu ijosi no mu mugongo.

Ahubwo, ikintu cyiza cyo gukora ni ukuryama ugaramye cyangwa ugaramye .

• Niba uryamye uryamye ku ruhande: Ni byiza gukoresha umusego muremure ( umusego w'umubiri) hagati y'amavi yawe no hagati y'amaboko yawe. Ubundi buryo, shyira umusego usanzwe hagati y'amavi yawe.
• Niba uryamye ugaramye: Shyira umusego munsi y'amavi yawe. Ibi bizagabanya cyane umuvuduko ku mugongo wawe wo hasi, ni ukuvuga uruti rw'umugongo.

Uburyo bwo kuva mu buriri mu gitondo

Ese uhita uva mu buriri igihe inzogera yawe ikimara gucura? Ntukabikore. Ahubwo fata umunota umwe wo kuryama mu buriri hanyuma uhe umubiri wawe umwanya muto wo kubyuka. Utu duto dushobora gufasha mu kwirinda imvune zo mu mugongo.

Ni gute urinda umugongo wawe mu gihe utwaye imodoka?

Abantu benshi mu gihugu cyacu bamara amasaha menshi ku munsi mu modoka, cyane cyane mu modoka cyangwa mu magare. Kwicara mu mwanya utari wo akenshi bitera ububabare bw'umugongo.

• Hindura intebe yawe yo mu modoka neza: Hindura intebe yawe ku buryo amavi yawe aba munsi cyangwa munsi gato y'ikibuno cyawe. Ntukicare inyuma cyane, ntugahagarare imbere, cyangwa ngo uhunge mu gihe utwaye imodoka. Uko wicara uhagaze neza, niko umuvuduko ugabanuka ku mugongo wawe.
• Shaka ubufasha ku misego: Hari abantu bakoresha misego igura mu iduka. Ariko ishobora kutagukorera. Rero, banza uzinge igitambaro cyangwa ushyire umusego muto mu rugo urebe aho wumva umerewe neza. Hari abantu bakeneye inkunga hagati y'amatugu, abandi bakayikenera munsi y'umugongo. Shaka umwanya ukubereye, hanyuma uwugure mu iduka nibiba ngombwa.
• Fata ikiruhuko mu ngendo ndende: Niba ugiye mu rugendo rurerure, sohoka mu modoka nibura rimwe mu isaha , nurambure umubiri wawe, kandi ugende buhoro. Ibi bizaguha umugongo mwinshi.

Dukomeze kurinda umugongo wacu ku kazi.

Muri iki gihe, abantu benshi bakora akazi ko mu biro. Bicara ku ntebe imwe, mu mwanya umwe, bareba mudasobwa amasaha menshi. None se ni ibisanzwe ko umubiri wawe ukomera kandi umugongo wawe ukababara?

Noneho kora ibi bintu:

• Aho ushyira mudasobwa yawe: Ecran ya mudasobwa yawe igomba kuba iri ku buso bw'amaso . Ntukarebe hejuru cyane cyangwa hasi cyane.
• Icara neza: Ntukeneye intebe ifite ubushobozi bwo guhagarara neza. Hitamo intebe igufasha cyane mu mugongo wawe wo hagati no hasi. Niba amavi yawe apfukamye ku mfuruka ya dogere 90 kandi umugongo wawe ugororotse, ni wo mwanya mwiza.
• Koresha ikirenge:Niba ibirenge byawe bidakora hasi iyo wicaye ku ntebe, koresha ikintu nk'intebe nto kugira ngo utere ibirenge byawe hejuru. Ibi bizagufasha kugabanya umuvuduko ku mugongo wawe.
• Fata ikiruhuko gihoraho: Shyiraho inzogera kuri mudasobwa yawe cyangwa uhamagare buri minota 45-50 . Muri icyo gihe, haguruka, ugende buhoro, ugorore, wongere wicare.

Niba ufite akazi kagusaba guhagarara (urugero: umwarimu, umukozi wo mu iduka), ni ngombwa kwambara inkweto zikubereye . Irinde inkweto zidafite inkweto cyangwa inkweto zidafite icyuma gikingira. Hitamo inkweto zifite ubwiherero bwiza bushobora gukuramo ihungabana riturutse hasi.

Witondere igihe ukora imirimo yo mu rugo no guterura ibintu.

Iyo dukora imirimo yo mu rugo no mu busitani, akenshi tujya twunamira tugaterura ibintu. Icyo abantu benshi batazi ni uko guterura agasanduku kanini karemereye cyangwa se guterura ikintu gito nk'igiceri cyaguye bishobora kwangiza cyane umugongo. Rero, tekereza kuri iyi miterere ikwiye iyo uterura ibintu kandi ukabyina.

Hari uburyo butatu bw'ingenzi bwo guterura abaganga b'imitsi basaba.

Ushobora kandi koroshya imirimo yo mu rugo. Koresha agatambaro ko gushyira ku mavi yawe mu gihe ukura hasi cyangwa ukura ibyatsi bibi. Koresha ibikoresho bifite imitwaro miremire kugira ngo usukure ibintu biri hejuru. Niba ukeneye kugera ku kintu kiremereye ku gisenge kirekire, koresha urwego ruto cyangwa intebe , yegere icyo kintu, hanyuma ukimanure hafi y'umubiri wawe.

Kubabara umugongo si ikintu cyo kwirengagiza. Niba ububabare bwawe butagabanutse nyuma yo gukurikiza aya mabwiriza, niba burushijeho kwiyongera, cyangwa niba ugize ibinya cyangwa ububabare mu maguru yawe, menya neza ko wagiye kwa muganga kugira ngo akugire inama .