Ni gute wakwirinda ububabare bw'umugongo no kugumana imiterere ikwiye mu gihe utwite?

Kubabara umugongo no kubabara mu gihe utwite ni ibintu bisanzwe cyane, sibyo? Uko inda yawe ikura, ni ko kuringaniza imiterere yawe bigenda bihinduka. Ni ibisanzwe rero kumva umeze nk'uri kugwa imbere. Ariko hari uburyo bworoshye cyane bwo kugabanya ubu bubabare ku rugero runini. Uyu munsi, reka tuvuge ku buryo bukwiye bwo kwifata bizagufasha kuguma umerewe neza kandi udafite ububabare bw'umugongo muri iki gihe. Mu magambo make, kwifata ni uburyo dufata umubiri wacu duhagaze, twicaye, tugenda, cyangwa dusinziriye.

Nigute wahagarara neza mu gihe utwite?

Iyo uhagaze, ni ngombwa ko umugongo wawe uhora ugororotse uko bishoboka kose. Abantu benshi bahora bapfuka umugongo batabizi uko inda zabo zikura, ibi bikaba bishobora kongera ububabare bw'umugongo.

Tekereza ko hari umurongo ugororotse kuva ku mutwe wawe kugera ku birenge byawe. Gerageza gukomeza umubiri wawe muri uwo murongo.

• Komeza umutwe wawe ugororotse: Komeza ushyiremo agashishwa kawe n'umutwe wawe ugororotse nta kujya imbere, inyuma, cyangwa ku ruhande rumwe. Igice cyo hasi cy'ugutwi kwawe kigomba kuba gihuye n'igice cyo hagati cy'urutugu rwawe.
• Amatugu: Shyira amatugu yawe inyuma n'igituza cyawe imbere. Ntugatinye.
• Amavi: Komeza amavi yawe agororotse, ariko ntuyafunge. Komeza uruhuke.
• Igifu n'amatako: Mu gihe ushyira igifu cyawe imbere kandi ukagizamura uko bishoboka kose, komeza amatako yawe afatanye. Ntugapfukamire amatako yawe imbere cyangwa inyuma.
• Ibirenge: Kuringaniza ibiro byawe ku birenge byombi, kandi ibirenge byombi bikomeze kwerekeza mu cyerekezo kimwe. Kugira ngo ugabanye umuvuduko ku mugongo wawe, ambara inkweto zifite agatsinsino gato gatanga ubufasha bwiza ku birenge byawe. Inkweto zirambuye nazo si nziza.
• Icy'ingenzi kurushaho: Ntugahagarare mu mwanya umwe igihe kirekire. Hindura imyanya rimwe na rimwe.

Witondere ibi bintu mugihe wicaye.

Mu gihe cyo gutwita, cyane cyane niba ukora mu biro, ugomba kwicara igihe kirekire. Kwicara nabi bishobora kongera ububabare bw'umugongo . Rero menyera kwicara muri ubu buryo.

Uburyo bwo kwicara mu ntebe yo mu biro

Hindura uburebure bw'intebe yawe n'aho ukorera kugira ngo wicare uhagaze neza kandi wegeranye n'ameza. Shyira inkokora zawe n'amaboko yawe ku maboko y'intebe cyangwa ku meza, ukomeze kuruhuka. Niba uri mu ntebe izunguruka, zunguza umubiri wawe wose udahindukije ikibuno cyawe.

Ibi bintu ni ngombwa niba utwaye imodoka!

Gutwara imodoka utwite bishobora kugorana, ariko niba utekereje ku mutekano , ushobora kubikora nta mpungenge.

• Ambara umukandara neza: Iki ni cyo kintu cy'ingenzi cyane. Ntukigere ushyira umukandara ku maguru ku mukandara ku nda yawe. Buri gihe uwushyire munsi y'inda yawe , hejuru y'ikibuno cyawe, no hejuru y'amatako yawe. Shyira umukandara wo ku rutugu hagati y'amabere yawe.
• Intera iri hagati yawe n'umuyoboro w'imodoka: Igihe cyose bishoboka, gerageza gushyira nibura santimetero 30 hagati y'inda yawe n'umuyoboro w'imodoka. Kugira ngo ubigereho, subiza intebe inyuma. Nanone, shyira umuyoboro w'imodoka mu gituza cyawe kure y'inda yawe.
• Imiterere :Nk'uko bimeze mu gihe wicaye, shyira umusego muto munsi y'umugongo wawe. Hindura intebe ku buryo amavi yawe aruta cyangwa asumba gato ikibuno cyawe.
• Ukwezi gushize: Mu kwezi kwa nyuma utwite, inda yawe izaba yegereye cyane umuyoboro w'imodoka, bityo niba bishoboka, genda mu mwanya w'umugenzi aho gutwara imodoka.
• Amasashe yo mu kirere: Niba imodoka yawe ifite amasashe yo mu kirere, menya neza ko wambaye umukandara wawe. Ni ngombwa cyane kuguma nibura santimetero 30 uvuye aho amasashe yo mu kirere ashyirwa.

Niba uteruye ikintu kiremereye, bikore muri ubu buryo gusa.

Ugomba kugabanya guterura mu gihe utwite. Niba ari ngombwa, ntugatinye gusaba ubufasha mbere na mbere. Niba ugomba guterura ikintu wenyine, kurikiza izi ntambwe.

1. Fata umugongo wawe, ntugapfukame: Mu gihe ufata ikintu hasi, ntugapfukame imbere inyuma yawe. Ahubwo, komeza umugongo wawe ugororotse kandi upfukame amavi yawe uko wikubita hasi.

2. Ituze: Hagarara hafi y'ikintu ugiye guterura, amaguru yawe atandukaniye gato.

3. Terura ukoresheje amaguru yawe: Komeza imitsi yo mu nda yawe kandi ukoreshe imbaraga z'amaguru yawe kugira ngo uterure uburemere. Ntubiterure byose icyarimwe. Hagarara ugororotse.

4. Fata ikintu hafi y'umubiri wawe: Fata ikintu hafi y'umubiri wawe, upfukamye inkokora.

5. Mu gihe uterura ibiro uvuye hasi: Kimwe no mu gihe uterura, komeza umugongo wawe ugororotse, pfukama amavi yawe, kandi umanure ibiro uvuye hasi.

Ni iyihe myanya myiza yo gusinzira mu gihe utwite?

Gusinzira neza nijoro mu gihe utwite bishobora kuba inzozi mbi, ariko iyo witaye ku buryo uryama, bishobora kugufasha cyane wowe n'umwana wawe.

Kuki atari byiza kuryama ugaramye?

Kuryama ugaramye mu gihembwe cya gatatu bitera umutima wawe umutwaro mwinshi. Ibi biterwa nuko uburemere bw'umwana bushobora gukanda imitsi y'amaraso iri hasi, umuyoboro munini w'amaraso utwara amaraso ava mu mubiri wawe wo hasi akayajyana mu mutima. Ibi bishobora kugabanya ingano y'amaraso agera mu nyababyeyi. Gusinzira muri ubu buryo bishobora no gutera ububabare bw'umugongo.

Ahantu heza ho gusinzira

Ibi biterwa nuko umwijima wawe uri iburyo bw'umubiri wawe. Rero, guhindukira ugana ibumoso bwawe bibuza nyababyeyi gukandagira umwijima wawe. Nanone, iyi myanya itanga amaraso meza ku mwana wawe, nyababyeyi n'impyiko.

Izindi nama zo gusinzira neza nijoro:

• Koresha imisego: Shyira umusego munsi y'umutwe wawe. Nanone, shyira umusego hagati y'amavi yawe.Ibi bitanga ihumure ryiza ku matako no mu mugongo. Koresha imisego kugira ngo ubone umwanya ukwiye.
• Uko wava mu buriri: Mu gihe uva mu buriri, ntuhaguruke icyarimwe. Banza uhindukire urebe uruhande rumwe. Hanyuma, pfukama amavi yombi hanyuma ushyire ibirenge byombi ku ruhande rw'igitanda. Noneho, ukoresheje amaboko yombi kugira ngo ushyigikire igitanda, haguruka buhoro buhoro.
• Matelas: Koresha matelas ikomeye gato idakubita cyane.

Kwita kuri iyi myifatire bishobora kugorana gato mu ntangiriro. Ariko uko ugenda umenyera, uzasanga ububabare bw'umugongo wawe n'ibindi bibazo bitazagabanuka cyane, kandi bizagufasha kumarana iki gihe cyiza neza. Niba ugorwa no kwihanganira ubu bubabare, ntutindiganye kugisha inama muganga wawe.