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Umuti: menya ibintu byagufasha kwivura ububabare bw’umugongo

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  1. 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
    kwicara nabi igihe kirekire biza mu bya mbere bitera kuribwa umugongo
  2. 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.

    mu-gihe-wicaye-igihe-kirekire
    Icara mu buryo bukwiye ku ntebe zitabangamira umugongo
  3. 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
    Guhagarara wemye birinda urutirigongo kwihina no kukurya
  4. 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
    Inkweto ndende zizwiho kwangiza urutirigongo no kwangiza umugongo muri rusange
  5. 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.

    Kubabara umugongo
    Kuryama mu buryo bukwiye mu gihe uribwa umugongo ni ngombwa
  6. Irinde unagabanye stress.
    Kwigunga bikabije kimwe no guhangayika byongera cyane kuribwa umugongo. Shaka ibyo uhugiraho bigushimisha cg ujye mu bandi.
  7. 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.

    kubabara umugongo
    Gushyira ibintu bikonje ahababara birinda kubyimbirwa no kubabara umugongo
  8. Hagarika kunywa itabi.

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

  9. 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

    sport zigabanya uburibwe bw'umugongo
    Imyitozo ngorora mubiri ishobora gufasha kugabanya ububabare bw’umugongo
  10. Gabanya ibiro.

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

    Guterura ibintu mu kurwanya uburibwe bw'umugongo
    Uburyo bwiza bwo guterura ibintu biremereye n’uburyo bubi utagomba gukoresha

mubyukuri 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.

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