Ese uhora ubabara umugongo? Gerageza iyi miti 16 yoroshye!

"Oh, umugongo wanjye..." Uribuka ibihe wananirwaga guhaguruka wicaye? Mu by'ukuri, abantu benshi mu gihugu cyacu, uko imyaka yaba iri kose, bababara umugongo buri gihe. Kuri bamwe, ni ububabare buke bumara igihe, mu gihe ku bandi, bumera nk'ububabare butunguranye kandi bukomeye. Ni ibisanzwe cyane ku buryo ari yo mpamvu ya kabiri ikunze kugaragara yo kujya kwa muganga. Ariko inkuru nziza ni uko akenshi ubu bubabare bw'umugongo bugenda bugabanuka mu byumweru bike. None rero uyu munsi, reka tuganire ku bintu byoroshye dushobora gukora kugira ngo twirinde iki kibazo.

Kuki ubu bubabare bw'umugongo bubaho?

Nta mpamvu imwe itera ububabare bw'umugongo. Hari igihe bushobora guterwa n'impanuka nko gucika cyangwa kuvunika. Nanone, ububabare bw'umugongo bushobora guterwa n'indwara nka rubagimpande, fibromyalgia, cyangwa stenosis y'umugongo. Ariko ikirenze ibi byose, impamvu ebyiri z'ingenzi zitera abantu benshi kubabara umugongo ni ibiro byinshi by'umubiri no kutagira imyitozo ngororamubiri .

Igishimishije ni uko inyinshi muri izi ndwara zo kubabara umugongo zishobora kuvurwa nta kubagwa. Reka turebe uko twazitsinda dukoresheje udushya duto mu buzima bwacu bwa buri munsi.

Dukomeze kurinda umugongo wacu tukagira ubuzima bwiza.

1. Imyitozo ngororamubiri ni inshuti yawe magara.

Iyo umugongo wawe ubabara, abantu benshi batekereza ko bagomba kuruhuka gusa nta kintu na kimwe bakora. Kuruhuka umunsi umwe cyangwa ibiri ni byiza, ariko gufata igihe kirekire kuruta icyo bishobora gutuma ububabare burushaho kwiyongera. Mu by'ukuri, gukora imyitozo ngororamubiri buri gihe bishobora gufasha kugabanya gukomera kw'imitsi no kubyimba . Baza muganga wawe cyangwa umutoza w'umuhanga ku myitozo ngororamubiri ishobora gufasha gukomeza umugongo wawe. Ibikorwa nka yoga na tai chi bishobora kugufasha kugumana imiterere myiza no kongera imbaraga zawe no kuringaniza.

2. Witondere ibiro by'umubiri wawe.

Iyo ufite ibiro byinshi, cyane cyane mu gice cy'inda, imbaraga z'umubiri wawe zihinduka, bigashyira umuvuduko mwinshi ku mugongo wawe wo hasi. Niba ushobora kugumana ibiro bitarenze 5 ugereranyije n'ibiro byawe , bishobora gufasha cyane mu kugabanya ububabare bw'umugongo.

3. Irinde kunywa itabi.

Kunywa itabi bigabanya urujya n'uruza rw'amaraso atunga uruti rw'umugongo, ruri hagati y'imitsi yo mu mugongo. Kubwibyo, abanywa itabi bafite ibyago byinshi byo kubabara umugongo.

4. Gusinzira neza nijoro

Niba ukunda kubabara umugongo, ganira na muganga wawe ku bijyanye n'uburyo bwiza bwo gusinzira. Ubusanzwe hari uburyo butandukanye bwiza bwo kuvura.

Guhitamo matelas nziza nabyo ni ingenzi cyane. Matelas zoroshye cyane n'izikomeye cyane zishobora gutera ububabare bw'umugongo. Kubwibyo, ni byiza guhitamo matelas ikomeye neza .

Reka dushyireho imiterere n'aho akazi kabera.

5. Witondere imiterere y'umubiri wawe.

Hari uburyo bworoshye bwo kugenzura niba imiterere yawe ari myiza. Hagarara umugongo wawe uhagaze ku rukuta, amaguru yawe, amatako, ibitugu n'inyuma y'umutwe wawe bigakora ku rukuta. Noneho gerageza gushyira ikiganza cyawe hagati y'umugongo wawe wo hasi n'urukuta. Hagomba kubaho icyuho gito. Noneho haguruka uvane urukuta uhagarare nk'uko bisanzwe. Niba imiterere yawe ya kera yarahindutse, ikosore.

6. Koresha intebe n'ameza neza

Intebe nziza yo kwirinda ububabare bw'umugongo ni iyo ifite umugongo ugororotse cyangwa umugongo wo hasi. Iyo wicaye, komeza amavi yawe aruse gato ikibuno cyawe . Ugomba kugumana intebe ku nguni ya dogere 110. Koresha umusego muto ku mugongo wawe niba bibaye ngombwa.

Niba ukora mu biro, mudasobwa yawe igomba kuba iri hejuru ya santimetero 2-3 ugereranyije n'urugero rw'amaso . Kwandika ukoresheje clavier ku rugero rw'igituza bitera imbaraga ku maboko, ku bitugu no ku maboko. Ibi bishobora gutera ububabare bw'umugongo, ndetse no ku bibazo by'igihe kirekire nka carpal tunnel syndrome. Niba bishoboka, koresha clavier tray munsi ya desktop yawe.

7. Witondere igihe ukoresha mudasobwa igendanwa na telefoni yawe.

Iyo ukoresheje mudasobwa igendanwa ku bibero byawe igihe kirekire, umutwe wawe urarunama. Ibi bitera igitutu ku mitsi yo mu mugongo w'umura kandi bishobora gutera ububabare bw'umutwe , ijosi n'umugongo. Ibyo ni nako bibaho iyo ukoresheje telefoni yawe. Niba rero ugomba kwandika igihe kirekire, komeza umugongo wawe ugororotse kandi ukore uwo murimo kuri mudasobwa .

Izindi ngeso mu buzima bwa buri munsi

• Uko waterura: Mu gihe uterura ikintu kiremereye, ntugapfukame uhereye mu rukenyerero ugana hasi. Tekereza ko uterura silinda ya gaze cyangwa umufuka w'umuceri. Fata amavi yawe, komeza imitsi yo mu nda, hanyuma uhagarare, ufashe ikintu hafi y'umubiri wawe . Fata amaguru yawe, ntugafate umugongo wawe.
• Inkweto ndende: Izi zihindura urwego rw'uburemere bw'umubiri wawe kandi zigashyira igitutu ku mugongo wawe. Ambara inkweto zifite agatsinsino kangana na santimetero imwe niba bishoboka.
• Imyenda n'amasakoshi bifunganye: Imyenda ifunganye cyane, ifunguye cyane, cyangwa ifunguye cyane ishobora kongera ububabare bw'umugongo. Nanone, kwicara ku isakoshi nini abagabo bitwaza mu mifuka yabo y'inyuma nabyo bishobora gutera ububabare bw'umugongo. Niba wicaye igihe kirekire, nko mu gihe utwaye imodoka, kura isakoshi yawe mu mufuka wawe.
• Isakoshi n'agasakoshi: Umushumi w'isakoshi ugomba kuba munini. Ntugatware uburemere ku rutugu rumwe, ahubwo ukoreshe mu buryo bugabanya uburemere bw'isakoshi ku mpande zombi. Kura ibintu bitari ngombwa mu isakoshi hanyuma ugabanye uburemere.
• Ku bijyanye n'imigozi y'umugongo: Nubwo hari imigozi itandukanye y'umugongo ihari, nta bimenyetso byinshi bigaragaza ko igabanya ububabare bw'umugongo budakira. Kubwibyo, ntukayikoreshe utabanje kugisha inama muganga.