Ni gute wabaho ubabara umugongo wo hasi?

Ese ubyuka utunguranye ugafata umugongo wawe ukoresheje 'chiris'? Cyangwa uhura n'ingorane zo kugorora umugongo wawe no kuwushyira ku ruhande iyo ubyutse mu gitondo? Ububabare bw'umugongo ni ikibazo kibangamiye abantu benshi mu gihugu cyacu, bigatuma badashobora no gukora imirimo yabo ya buri munsi. None rero uyu munsi, reka tuganire ku buryo twakwitwara muri ubu bubabare bukabije bw'umugongo (Acute Low Back Pain), n'icyo twakora kugira ngo tubukire vuba.

Ikintu cy'ingenzi ugomba kubanza gusobanukirwa

Ibanga nyamukuru ryo gukira ububabare bw'umugongo vuba ni ugukomeza umugongo wacu ugororotse (umwobo cyangwa lordosis). Ufashe uyu mugongo muto mu gice cyo hasi cy'umugongo wawe, ushobora gukira vuba.

Ariko niba ububabare bwiyongera mu gihe ukora ibi bintu, cyangwa niba wumva ububabare bumanuka mu maguru yawe, hagarika kubikora ako kanya. Niba ibyo bibaye, menya neza ko wagiye kwa muganga wawe kugira ngo akugire inama.

Witondere ibi bintu mugihe wicaye.

Tumara igihe kinini cy'umunsi wacu twicaye, bityo kwicara neza ni ingenzi cyane iyo urwaye umugongo.

• Gabanya igihe umara wicaye uko bishoboka kose. Ntukicare igihe kirekire. Haguruka ugende hirya no hino buri minota 10-15.
• Iyo wicaye, shyigikira aho umugongo wawe wo hasi uheta. Ibi bishobora gukorwa uzingira igitambaro cyangwa ushyiraho umusego muto.
• Ikibuno cyawe n'amavi yawe bigomba kuba ku mfuruka ya dogere 90. Nibiba ngombwa, shyira ikirenge munsi yawe. Ntukarenge amaguru yawe, komeza ibirenge byawe hasi.
• Irinde kwicara mu ntebe zoroshye kandi zigoye nk'amasofa. Ntizishyigikira umugongo wawe kandi zikunda kwiheba. Koresha intebe ikomeye igumisha umugongo wawe ugororotse kandi ifite aho uhagarara .
• Niba uri mu biro, hindura uburebure bw'intebe yawe n'ameza yawe kugira ngo bikubere uburebure bwiza. Mu gihe ukora, komeza umugongo wawe ugororotse, shyira inkokora zawe ku meza cyangwa ku ntebe amaboko, kandi ukomeze kuruhuka ku bitugu byawe.
• Niba uri mu ntebe izunguruka, ntugakore ikintu runaka uhindukiza ikibuno cyawe. Hindura umubiri wawe wose muri iyo nzira.
• Mu gihe uhagurutse uvuye mu mwanya wicaye, banza uhagarare ugororotse, ugera imbere uvuye ku ntebe. Irinde kunama imbere uvuye mu kibuno. Manama inyuma gato mu gihe uhagaze kugira ngo umugongo wawe urambuke gato.

Uburyo bwo kwicara neza nta mugongo ushyigikiwe

Icara ku ntebe hanyuma upfukame imbere rwose. Hanyuma gorora umugongo wawe uko bishoboka kose, ushyire umugongo wawe ku murongo ntarengwa. Fata amasegonda make, hanyuma woroshye gato (hafi dogere 10). Iyo ni yo myanya myiza y'umugongo wawe.

Uburyo bwo kurinda umugongo wawe mu gihe utwaye imodoka

Ndetse no mu gihe utwaye imodoka, hari igitutu kinini inyuma.

• Nkuko byavuzwe, iyo wicaye, shyira umugozi wo mu kibuno cyangwa igitambaro gipfundikiye kugira ngo gishyigikire umugongo wawe.
• Amavi yawe agomba kuba ari ku rwego rumwe n'amatako yawe cyangwa hejuru yayo gato .
• Icara intebe hafi y'umuyoboro w'imodoka kandi uyishyire mu mwanya ushyigikira umugongo wawe. Icara ku mwanya utuma ubasha kunama amavi yawe no kugera ku mapedali byoroshye.

Tekereza kabiri mbere yo guterura ibiremereye.

Impamvu nyamukuru itera ububabare bw'umugongo ni uguterura ibiremereye nabi, bityo ugomba kwitonda cyane kuri ibi.

Ni gute wakorora umugongo wawe mu gihe usinziriye?

Iyo uryamye mu mwanya utari wo, ububabare bw'umugongo bushobora kwiyongera iyo ukangutse mu gitondo.

• Koresha matela ikomeye kandi idapfa kurohama . Niba ari ngombwa, shyira ikibaho munsi ya matela. Cyangwa ushobora kuryama hasi by'agateganyo.
• Ariko niba umenyereye kuryama kuri matelas yoroshye, guhindukira ukajya kuri matelas ikomeye bishobora kukubabaza. Hitamo rero ikikubereye.
• Ushobora kandi gushyigikira umugongo wawe mu gihe usinziriye. Kuryama ufite igitambaro kizingiye mu rukenyerero bishobora gutuma uruhuka.
• Rara uryamye ku ruhande amavi yawe ahetamye gato . Ushobora kandi gushyira umusego hagati y'amavi yawe.
• Niba uryamye ugaramye, shyira imisego munsi y'amavi yawe. Nanone, shyira umusego muto cyangwa igitambaro gizingiye munsi y'umugongo wawe.
• Irinde gusinzira uryamye ku nda uko bishoboka kose.
• Mu gihe uva mu buriri, banza uhindukire urebe ku ruhande, upfukame amavi yombi, hanyuma wongere amaguru yombi uvane mu buriri. Hanyuma, ukoreshe amaboko yombi ufashe ku buriri, uzamura umubiri wawe wicare. Ntugapfukame imbere ugana mu rukenyerero.

Izindi nama nke z'ingenzi

• Mu gihe uhagaze: Ntugahagarare mu mwanya umwe igihe kirekire. Niba bishoboka, shyira ukuguru kumwe ku ntebe. Hindura amaguru buri minota mike. Niba urimo gukorera mu gikoni, fungura akabati kari munsi y'isafuriya hanyuma ushyiremo ukuguru kumwe.
• Mu gihe ukorora cyangwa witsamura: Niba bishoboka, haguruka uhetame umugongo wawe gato. Ibi byongera imiterere y'umugongo wawe kandi bikurinde umugongo wawe.
• Mu gihe utora ikintu hejuru: Zamuka ku ntebe cyangwa ku ntebe hanyuma ufate ikintu ushaka gufata. Fata icyo kintu n'amaboko yombi.

Gerageza gushyira izi nama mu bikorwa byawe bya buri munsi. Izi ngeso ntizizagufasha gusa gucunga ububabare bw'umugongo, ahubwo zizagufasha no kwirinda ibibazo by'umugongo mu gihe kizaza.