Ibyo wakora ngo urwanye ububabare bw’umugongo mbere yo gufata imiti

Akenshi uburibwe bw’umugongo burijyana nyuma y’iminsi micye. Gusa ku bantu bamwe na bamwe ntibikunze kugenda, cg bigahora bigaruka, bikabatera ibibazo bitandukanye ku buzima.

 

Dore bimwe mubyo wakora mu kwirinda no kugabanya uburibwe bw’umugongo

 

Irinde kwicara igihe kirekire.

Niba ukora akazi kagusaba kwicara cyane, jya ugerageza ufate akaruhuko uhaguruke ugendagende, ntukarenze iminota 30 wicaye ahantu hamwe utararuhuka byibuze iminota 5.

kwicara nabi igihe kirekire biza mu bya mbere bitera kuribwa umugongo

Niba wicara cyane, gerageza kwicara neza no ku ntebe nziza.

Hari intebe zibangamira umugongo hakaba n’izindi ziwufasha, haranira kwicara ku ntebe nziza zidatuma umugongo wawe uhetama. Ugomba kwicara urambuye neza ibirenge biri hasi neza.

Icara mu buryo bukwiye ku ntebe zitabangamira umugongo

 

Gerageza guhagarara neza wemye.

Guhagarara uhetamye cg wunamye igihe kirekire byangiza umugongo cyane. Niba ugiye guterura ibintu biremereye, wikunama ahubwo hina amavi wegere hasi ubundi ubone kubiterura.

Guhagarara wemye birinda urutirigongo kwihina no kukurya

 

Ambara inkweto zidafite talon ndende.

Ku bari n’abategarugori bakunda inkweto ndende (high heels), buriya zibangamira guhagarara neza, zigatuma ndetse urutirigongo rwihina bityo ukaba wagira ikibazo.

Inkweto ndende zizwiho kwangiza urutirigongo no kwangiza umugongo muri rusange

 

Sinzira bihagije.

Kudasinzira bihagije bishobora kongera ibibazo by’uburibwe bw’umugongo. Gusinzira bihagije bigira uruhare runini mu gukiza no kuruhura umubiri ndetse no mu mutwe. Kuryama kuri matelas nziza biwufasha kurambuka. Mu rwego rwo kuryama mu buryo bukwiye butabangamira urutirigongo, mu gihe uryamye ureba hejuru shyira umusego munsi y’amavi, niba ureba ku ruhande wushyire hagati y’amaguru.

Kuryama mu buryo bukwiye mu gihe uribwa umugongo ni ngombwa

Irinde unagabanye stress.

Kwigunga bikabije kimwe no guhangayika byongera cyane kuribwa umugongo. Shaka ibyo uhugiraho bigushimisha cg ujye mu bandi.

 

Shyira ibikonje ahakurya mu mugongo.

Mu gihe uri kuribwa muri icyo gice aribwo bikiza nko ku munsi wa 1 cg uwa 2, fata barafu (ice) uyigumishe ahakurya. Barafu igabanya kubyimbirwa mu gihe wagize iki kibazo, ntugomba kurenza iminota 20 ikiriho.

 

Hagarika kunywa itabi.

Abanywi b’itabi bafite ibyago byinshi byo kurwara indwara zitandukanye zibasira amagufa kimwe n’umugongo.

 

Imyitozo ngorora mubiri.

Ni bibi gukora sport mu gihe uribwa cyane, banza ugishe muganga inama mbere yo kugira sport ukora. Gusa mu gihe ububabare bwashize ushobora gukora sport zikomeza umugongo

 

Imyitozo ngorora mubiri ishobora gufasha kugabanya ububabare bw’umugongo

 

Gabanya ibiro.

Kugira ibiro birengeje urugero bibangamira cyane urutirigongo. Kugabanya ibiro mu gihe ufite ibirengeje ni uburyo bwiza bwo kugabanya uburibwe bw’umugongo.

 

Ibyo ugomba kumenya

Urebye nta buryo bumwe bubaho bwo gukuraho ubu bubabare, mu gihe uribwa cyane wagerageza gukoresha bumwe cg uburyo butandukanye ukareba ubukora neza.

 

Ni ngombwa kugana kwa muganga mu gihe ububabare bw’umugongo wumva bukomeye cyane kandi bumaze amasaha arenga 72 (ni ukuvuga iminsi 3), bitewe n’uburyo urwaye nyuma y’ibizami muganga akugenera imiti cg ubundi buryo ugomba kuvurwamo.