Biragoye kubona umuntu utarigeze agira ububabare bw'umugongo mu buzima bwe, si byo se? Mu by'ukuri, abantu bagera kuri 8 kuri 10 muri twe bahuye na bwo. Ushobora kuba urimo gusoma iyi nkuru mu gihe uhanganye n'ububabare bw'umugongo. Tuzi uburyo bubabaza, n'uburyo bushobora gutuma unanirwa no gukora imirimo yawe ya buri munsi. Rero ntugahangayike , reka turebe icyo wakora kuri ubu bubabare bw'umugongo n'uko wabukira.
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Kuki tubabara umugongo?
Akenshi, ndetse na muganga wawe ntabwo ashobora kumenya impamvu nyayo. Ariko hari impamvu nyinshi zishobora gutuma ibi bibaho.
Mu magambo make, impamvu ikunze kugaragara ni ukugongana kw'imitsi/imitsi. Mu by'ukuri, ibi bishobora kubaho iyo uteruye ikintu kiremereye ukagipfukama nabi cyangwa ukagihinduranya mu buryo butunguranye. Ntugatangare, hari abantu bashobora no gucika intege mu mugongo iyo bunamye cyangwa ndetse no kwitsamura .
Byongeye kandi, hari izindi mpamvu nyinshi:
- Kuvunika kw'umugongo: Tekereza, urutirigongo (igufwa) mu mugongo wawe rushobora kuvunika, nko mu mpanuka y'imodoka cyangwa kugwa. Ibi byago biba byinshi iyo ufite indwara yo kugabanya amagufwa nka osteoporosis.
- Gukanda imitsi: Hari impamvu ebyiri z'ingenzi zibitera. Imwe ni rubagimpande. Indi ni disiki ifite urutirigongo. Ibi bibaho iyo disiki ikozwe mu rutirigongo ruri hagati y'amagufwa yo mu ruti rw'umugongo ivungaguritse igakanda imitsi inyuramo.
- Stenose yo mu Mugongo: Iki ni igihe umwanya mu mugongo aho umugongo unyura uba muto, bigatera umuvuduko ku mugongo. Ibi bishobora gutera ububabare bukomeye bw'umugongo, ububabare bw'imitsi yo mu bwonko, n'ububabare buturuka ku kaguru cyangwa ku matako. Bishobora kandi gutera ibinya, kuribwa, cyangwa intege nke mu kaguru.
- Izindi ndwara: Indwara zo kubyimba ingingo nka osteoarthritis cyangwa ankylosing spondylitis zishobora gutera ububabare no gukomera k'umugongo. Spondylolisthesis ni indwara aho urutirigongo rumwe runyerera imbere hejuru y'urundi. Izindi ndwara nka amabuye y'impyiko, fibromyalgia, cyangwa ibibyimba by'umugongo nabyo bishobora gutera ububabare bw'umugongo.
Ni iki wakora mu rugo ku bubabare bw'umugongo?
Mbere yo kujya kwa muganga, hari ibintu byoroshye ushobora kugerageza mu rugo kugira ngo ugabanye ububabare.
Witondere imiterere y'umubiri wawe.
Uburyo uhagarara, wicaye, n'uko ukora bigira ingaruka zikomeye ku bubabare bw'umugongo. Icara ugororotse, komeza umutwe wawe uzamuye. Ntugatere ibitugu byawe imbere cyangwa ngo utere ijosi imbere. Niba ukorera imbere ya mudasobwa, haguruka ku ntebe yawe ukarambure umubiri wawe nibura rimwe mu minota 30, hanyuma ugende buhoro.
Duhindure aho dusinziriye.
Ndetse no guhindura gato mu byo uryamye bishobora kuguha ihumure rikomeye.
- Niba uryamye uryamye: Manama amaguru yawe gato werekeza ku gituza cyawe hanyuma ushyire umusego hagati y'amavi yawe. Ibi bizagufasha kugumana umugongo wawe n'ikibuno bigororotse, bigabanya umuvuduko ku mugongo wawe.
- Niba uryamye ugaramye: Shyira umusego munsi y'amavi yawe n'umusego woroshye wo mu ijosi ryawe. Niba bibaye ngombwa, ushobora no gushyira igitambaro gizingiye munsi y'umugongo wawe (hepfo gato y'ikibuno cyawe).
- Niba uryamye uryamye: Iyi si imiterere myiza y'umugongo wawe. Ariko niba ugomba kuryama utyo, shyira umusego muto munsi y'ikibuno cyawe n'igifu cyawe. Ibi bishobora kugabanya umuvuduko ku mugongo wawe.
Ubushyuhe n'ubukonje mu kuvura
Kwinika mu mazi ashyushye bishobora gufasha kuruhuka imitsi yo mu mugongo wawe no kugabanya ububabare. Icupa ry'amazi ashyushye, agapfunyika k'amazi ashyushye, cyangwa kwiyuhagira bishyushye bishobora gufasha. Shyira mu minota 15-20. Hari n'abantu babona ihumure mu mapaki y'urubura. Zingira agapfunyika k'urubura mu gitambaro hanyuma ushyire ahantu hababara mu gihe cy'iminota 15.
Tekereza no ku nkweto.
Kwambara inkweto ndende cyangwa inkweto zidashimisha ibirenge byawe bizahindura imiterere yawe yo kugenda kandi bigutere umugongo udafite ishingiro. Kubwibyo, gerageza kwambara inkweto zirambuye kandi zigushimisha .
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Check Availability →Imyitozo ngororamubiri n'uburyo bwo kuvura
Ubushakashatsi bwagaragaje ko gukomeza gukora cyane uko bishoboka kose ari byiza cyane ku burwayi bw'umugongo kuruta kuguma mu buriri gusa.
Imyitozo ngororamubiri n'ubuvuzi bw'umubiri
Umuti mwiza wo kuvura ububabare bw'umugongo ni imyitozo ngororamubiri. Imyitozo ngororamubiri ikomeza imitsi yo mu nda n'umugongo (imitsi yo mu gice cy'imbere) ni ingenzi cyane. Iyi myitozo itanga inkunga nziza ku mugongo.
- Ibintu nko kugenda n'amaguru, koga, no kugendera ku igare rihagaze neza ni byiza.
- Imyitozo ngororamubiri nka yoga na Pilates ishobora kugabanya ububabare no kongera ubushobozi bwo koroshya umugongo.
Niba ububabare bumaze ibyumweru birenga 4-6, ni byiza cyane kubonana n'umuganga w'imitsi. Bashobora kukwigisha imyitozo ngororamubiri ikwiye, ndetse bakagufasha kugabanya ububabare bakoresheje ibintu nka ultrasound na heat therapy.
Imiti igabanya ububabare
Iyo ugize ububabare butunguranye, ushobora gukoresha imiti igabanya ububabare ushobora kugura muri farumasi. Ubu ni ubwoko bubiri bw'ingenzi:
1. Imiti igabanya ububabare (NSAIDs) (Non-steroidal Anti-inflammatory Drugs): Imiti nka ibuprofen na naproxen iri muri iki cyiciro. Iyi miti igabanya ububabare ndetse no kubyimba no kubyimba.
2. Acetaminophen: Parasetamol ni ubwoko bw'imiti igabanya ububabare. Nubwo igabanya ububabare, ntigabanya ububyimbirwe.
Byongeye kandi, amavuta yo kwisiga, jeli, n'uduce duto bishobora gutanga ubutabazi bw'igihe gito.
Icy'ingenzi: Ni byiza kuvugana na muganga wawe mbere yo gukoresha imiti iyo ari yo yose, cyane cyane niba ufite izindi ndwara cyangwa urimo gufata indi miti.
Kugabanya ibiro
Iyo ufite umubyibuho ukabije, bigutera umugongo wawe imbaraga nyinshi. Ubushakashatsi bwagaragaje ko kugabanya ibiro bike bishobora kugufasha kugabanya ububabare bw'umugongo .
Ni ryari ugomba kujya kwa muganga?
Uburibwe busanzwe bw'umugongo bukunze kurangira mu minsi mike cyangwa icyumweru. Ariko, niba ubonye kimwe muri ibi bimenyetso bikurikira, ni ngombwa kujya kwa muganga vuba . Iki gishobora kuba ikimenyetso cy'indwara ikomeye kurushaho.
| Ibimenyetso by'ibendera ritukura ugomba kwitondera | |
|---|---|
| Ububabare | Ububabare budashira nyuma y'icyumweru cy'ubuvuzi bwo mu rugo. Ububabare burushaho kwiyongera nijoro. |
| Ibimenyetso by'imitsi | Kubabara, gucika intege, gucika intege, cyangwa kubabara mu matako cyangwa amaguru. |
| Ibibazo byo kugenzura | Kubura ubushobozi bwo kwifata cyangwa kugorwa no kunyara cyangwa kwituma . |
| Ibindi bintu bisanzwe | Umuriro udasanzwe, kugabanya ibiro , n'umunaniro. |
| Izindi mpamvu zishobora gutera ibyago | Ufite amateka ya kanseri, ufite imyaka irenga 55, cyangwa urimo gufata imiti igabanya ubudahangarwa bw'umubiri. |
| Ibyihutirwa | Niba ufite ububabare bukomeye nyuma yo kugwa cyangwa impanuka, jya mu Ishami ryita ku Butabazi bw'Ibanze (ETU) ako kanya. |
Ubutumwa bwo kujyana mu rugo
- Kubabara umugongo ni ikintu gikunze kugaragara. Akenshi, impamvu ishobora kuba ikintu cyoroshye nko kubabara imitsi.
- Ntukagume mu buriri ububabare bugitangira. Gukora ibikorwa byoroshye nko kugenda n'amaguru uko bishoboka kose bizagufasha gukira vuba.
- Ibibazo by'umugongo bishobora kwirindwa iyo umuntu afashe neza kandi agaterura ibiremereye neza.
- Gukora imyitozo ngororamubiri ikomeza imitsi yo mu nda n'umugongo (imitsi yo mu gice cy'imbere) ni igisubizo cy'igihe kirekire.
- Niba ububabare bumaze icyumweru kirenga, cyangwa niba ufite kimwe mu "bimenyetso by'umuburo" byavuzwe haruguru, jya kwa muganga.
- Ni ngombwa cyane gushaka inama kwa muganga mbere yo gutangira imiti iyo ari yo yose cyangwa ubuvuzi ubwo aribwo bwose.
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