Niba wicara igihe kinini,dore inama zagufasha kwirinda uburwayi bw’umugongo.
Ni kenshi uzasanga umuntu ataka umugongo akakubwira ko yashize,nyamara bishobora kuba bituruka mu mibereho yawe ya buri munsi.Byagaragaye ko abantu bicara umwanya munini cyane cyane ku bakora akazi kabasaba kwicara amasaha menshi kandi buri munsi, bagira ibyago byo kurwara umugongo, Muri iyi nkuru tugiye kubagezaho uburyo umuntu wicara cyane aba agomba kwitwaramo mu rwego rwo kwirinda guhura n’ibibazo by’umugongo.
Twegereye inzobere mu kuvura hakoreshejwe ubugororangingo (physiotherapist),agira inama abantu bamara amasaha menshi bicaye.
Ngizi inama zigirwa abo bantu bicara igihe kinini :
1. Kwicara ku ntebe ijyanye n’ameza
Mu gihe uziko ukora akazi kagusaba kwicara umwanya munini mu biro ni byiza ko ugenzura intebe wicaraho ko zijyanye n’ameza. Intebe ijyanye n’ameza igomba kuba ituma umuntu uyicayeho inkokora ze zigomba kuba ziteganye n’ameza, igihe umuntu yicaye umugongo urambuye kandi bikaba bitari busabe ko uzamura amaboko igihe ugiye kwandikira ku mashini.
2. Kwicara ku ntebe zifite akantu gafata umugongo wo hasi ( back support)
Umugongo wo hasi ahanini niwo ugira ibibazo byo kurwara bikaba byiza rero kwicara ku ntebe zigira utuntu dufata umugongo wo hasi.
3. Gufata akaruhuko byibura buri nyuma y’isaha
Ni byiza ko uhindura uburyo wicayemo ugakora imyitozo mito mito nko guhaguruka ukirambura byibura buri nyuma y’isaha imwe,ibi wabyita kwinanura.
4. Kwirinda guterura ibintu biremereye nabi
Igihe ukeneye guterura ikintu kiri hasi wirinda guhina umugongo wonyine ahubwo ugahina amavi kuko iyo uhinye amavi birinda umugongo kuba wakangizwa nibyo bintu uteruye. “Uzumva abantu bavuga ngo nateruye ibintu numva akagufwa ko mu mugongo karaturitse” ibyo biba ku bantu baba bateruye ibintu biremereye batabanje guhina amavi, aho guhina amavi bakunamisha umugongo wonyine.
5. Gukora imyitozo ngororamubiri
Imyitozo ngoramubiri irimo koga, gukora urugendo,nayo ifasha abantu bicara umwanya muremure kutarwara indwara zifata umugongo.
Dore uko bicara mu biro imbere y’imashini
Ese wari uzi ko hari ubufasha ku bantu barwaye umugongo ?
Ni byiza kwirinda bimwe mubyo tumaze kuvuga haruguru kuko byangiza umugongo,ariko hari n’ababa barwaye umugongo warabazengereje,ubu rero habonetse inyungariramirire zikoze mu bimera zifasha gufasha ingingo ziba zarangiritse nk’amagufa ndetse n’ibindi bice byo mu ngingo biba bigenda bisaza.Izi nyunganiramirire zirizewe ku rwego mpuzamahanga kuko zibifitiye n’ubuziranendge butangwa n’ibigo bikomeye nka FDA (Food and Drug Admnistration). Muri yo twavugamo nka : Compound marrow powder,Calcium Capsule,Joint Health Capsules,…
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