Kubabara umugongo, ni ikibazo gikunze kwibasira abantu benshi kikabajyana no kwa muganga. Abantu benshi bagira ikibazo cy’ububabare bw’umugongo babitewe n’impamvu zitandukanye harimo, ibibazo by’imitsi n’indwara z’igihe kirekire ziterwa n’impamvu zitandukanye
Iki kibazo, usanga kibangamira cyane imikorere ndetse n’ubuzima bwa muntu muri rusange. Niyo mpamvu hamwe n’urubuga health.ucdavis.edu,twabateguriye inama 8 z’ibanze zagufasha kugabanya ububabare bw’umugongo.
1.Komeza imitsi yawe y’ibanze.
Umugongo wo hasi uhora uhangayikishijwe no gushyigikira umubiri wawe wose. Imitsi ikikije umugongo wawe iba igomba gukomezwa kugirango ishyigikire urutirigongo,yorohereze umugongo wo hasi. Imitsi yacu y’ibanze ikoreshwa gake mu bikorwa bya buri munsi, bityo igomba gukomezwa binyuze mu myitozo yihariye. Fata iminota mike buri munsi, ukore imyitozo y’ibanze.
2.Kora imyitozo yo kunanura imitsi buri munsi.
Ibibazo byinshi by’umugongo biterwa n’imitsi ifatanye. Niba imitsi yo mu mugongo wawe ifatanye, ishyira igitutu ku mugongo wawe wose, harimo n’ingingo zawe. Gira akamenyero ko kuyirambura buri munsi rero kugira ngo ushyigikire ubuzima bwiza bw’umugongo wawe.
3.Irinde kwicara muri pozisiyo mbi.
Iyo wicaye nabi,urufatiro rw’urutirigongo (Back Disk) rwo hasi ruraremererwa cyane kuruta igihe uhagaze. Niba usabwa kwicara umwanya muremure, ibuka kunyuzamo uhaguruke ubundi uzenguruke kenshi.
4.Gerageza kugenda n’amaguru.
Kugenda ni umwitozo utekanye kandi mwiza. Kugendagenda mu kazi cyangwa hanze yako bizagufasha kugumana ibiro byiza ndetse binaruhure umugongo wawe.
5.Terura ibintu byose neza.
Iyo uteruye ikintu kiremereye, biroroshye kubikora mu buryo butari bwo. Ibi bishobora gutera imitsi kwikanga no kubabara. Koresha umubiri mu buryo bukwiye; ukoresheje imitsi y’amaguru, aho gukoresha umugongo wawe, mu gihe uterura ibintu biremereye. Saba ubufasha niba ikintu ugiye guterura kiremereye cyane.
6.Orohereza umugongo wawe mu gihe uryamye
Kuryamira umugongo biwushyira ku gitutu. Gerageza uzamure amavi gato ushyire umusego munsi yayo. Niba uryamira urubavu, shyira umusego hagati y’amavi yawe kugirango wirinde kuremerera umugongo.
7.Cungana n’ibiro byawe.
Ibiro byinshi ni umutwaro uremereye ku mugongo wawe. Mu gihe cyo guhangana n’ikibazo cy’ibiro byinshi, urutirigongo rwawe rushobora guhindagurika. Umugongo ushobora gutakaza ubufasha bw’ibanze mu gihe ugize ibiro birengeje urugero.
8.Tandukana burundu no kunywa itabi.
Kunywa itabi bigabanya umuvuduko w’amaraso ku kigero cyo hejuru. Ibi bishobora gutuma urufatiro rw’urutirigongo(Back Disk) rwangirika vuba. Kunywa itabi bigabanya kandi ubushobozi bwo kwinjiza calcium no gukura kw’amagufwa. Ibi byongera ibyago byo kuvunika bitewe na osteoporose, aho amagufwa acika intege kandi akavunika cyane
