Ubushakashatsi bwerekanye ko imyitozo ishobora gufasha guteza imbere ubuzima bwumugongo no kugabanya ubukana no kugaruka kubice byumugongo. Imyitozo ngororamubiri irashobora kongera uruti rw'umugongo, igatera umuvuduko w'amaraso gutembera mu ngingo zoroheje z'umugongo no kunoza igihagararo muri rusange no guhuza umugongo.
Ariko iyo umuntu ahuye nububabare bwumugongo, birashobora kugorana kumenya igihe imbaraga zatewe nububabare nigihe cyo kwifata kugirango ibindi byangirika byumugongo cyangwa ububabare ntibizabaho.
Niba muri iki gihe urwanya ububabare bw'umugongo, ni ngombwa kuvugana na muganga wawe kubyo ugomba gukora kandi utagomba gukora mugihe cyibimenyetso byawe hamwe nurwego rwimyitwarire.
Muri rusange, mugihe uhuye nibibazo byububabare bwumugongo, kugenda bimwe biruta ntanumwe, ariko imyitozo imwe nimwe ishobora gutera ububabare bukabije, kandi kuzirikana ibyo gukora nibitagomba kugufasha kumenya igihe ugomba guhagarara.
Imyitozo yo Kwirinda Kubabara Umugongo
Imyitozo imwe n'imwe irashobora kongera ububabare bw'umugongo cyangwa igatera igikomere:
Ikintu cyose gitera ububabare buringaniye cyangwa bukabije. Ntukore imyitozo ukoresheje ububabare bukabije cyangwa bukabije. Niba ububabare bwumva burenze imitsi yoroheje kandi ikamara igihe kirenze iminota mike mugihe imyitozo iyo ari yo yose, hagarika imyitozo. Kuzamura amaguru abiri. Akenshi bikoreshwa mugukomeza imitsi yinda, guterura amaguru birashobora gushyira igitutu kumatako no muruti, cyane cyane kubantu bafite intege nke. Mugihe uhuye nububabare bwumugongo, cyangwa utarakoze akazi ko munda cyane, gerageza guterura amaguru ukuramo ukuguru kumwe icyarimwe. Kwicara byuzuye. Imyitozo yuzuye cyangwa imyitozo yo kwicara irashobora gushira imbaraga kuri disiki yumugongo na ligaments, cyane cyane iyo bidakozwe neza. Irinde ubwoko bwimyitozo ngororangingo mugihe cyo kubabara umugongo hanyuma ugerageze witonze ab imyitozo yoroheje. Kwiruka. Ntakibazo cyaba gihisemo guhitamo kwiruka (umuhanda wa kaburimbo, ahantu nyaburanga cyangwa gukandagira), kwiruka nigikorwa cyingaruka zikomeye zitera imbaraga nimbaraga nyinshi kuri buri ngingo mumubiri, harimo numugongo. Nibyiza kwirinda kwiruka mugihe cyububabare bwumugongo.Toe ikoraho uhagaze. Imyitozo yo gukoraho amano mugihe uhagaze ushyira ingufu zikomeye kuri disiki yumugongo, ligaments n'imitsi ikikije umugongo.
Imyitozo yo Kugerageza Kubabara Umugongo
Indi myitozo irashobora kugabanya ububabare bwawe cyangwa kwihuta gukira:
Inyuma yo kwagura kanda. Kuryama mu nda, shyira amaboko yawe ku bitugu hanyuma ukande buhoro kugirango ibitugu byawe biva hasi. Mugihe wishimye, shyira inkokora hasi hanyuma ufate umwanya kumasegonda 10. Iyi myitozo yoroheje ningirakamaro kurambura umugongo nta muriro cyangwa imbaraga zidakenewe.Ibice byahinduwe. Gukora igice kimwe mugihe ukurura imitsi yo munda no kuzamura ibitugu hasi ni byiza kubwintangiriro yawe kandi ntibishobora kongera ububabare bwumugongo, cyane cyane mugihe cyo kubabara umugongo. Fata igikoma kumasegonda cyangwa abiri, hanyuma witonze umanure ibitugu hasi. Ibirenge byawe, amagufwa yumurizo ninyuma yo hepfo bigomba guhora bigumye hasi cyangwa matel mugihe cyimyitozo ngororamubiri. Kuryama hasi cyangwa materi, fungura igitambaro inyuma yikirenge cyawe, kugorora ukuguru hanyuma witonze usubize igitambaro inyuma werekeza mumutwe wawe. Shira ukundi kuguru hasi, hamwe n'ivi ryunamye. Komeza umwanya kugeza kumasegonda 30. Iyo bikozwe neza, kurambura birashobora gufasha kurambura imitsi yo mumubiri wo hasi ishobora kutitabwaho mugihe ububabare bwumugongo butangiye. Kugenda. Kugenda ni imyitozo ikomeye yumubiri-yumutima nimiyoboro yimitsi ishobora gufasha cyane cyane kubantu bafite ububabare bwumugongo. Witondere kutajya kure cyane cyangwa kugenda urugendo rurerure niba uri mububabare buciriritse kandi bukabije, kandi urebe neza ko urugendo rugenda ruringaniye, nta guhindagurika cyane cyangwa kumanuka kugirango utangire.Byicaye. Hagarara nko ku kirenge uvuye kurukuta hanyuma wegamire inyuma kugeza umugongo wawe uringaniye kurukuta. Buhoro buhoro unyure hejuru y'urukuta, ukomeze umugongo wawe hejuru kugeza amavi yunamye. Fata umwanya mumasegonda 10, hanyuma unyure buhoro buhoro hejuru kurukuta. Kwicara kurukuta nibyiza mugukora ikibero hamwe na glute imitsi nta kongeramo imbaraga kumugongo kubera gushyigikirwa no kurinda urukuta.
Nibisanzwe kwibeshya ko ugomba kubeshya cyangwa kutimuka cyane mugihe ufite ububabare bwumugongo. Inzobere mu buzima bw’umugongo zirasaba rwose ibinyuranye n’abarwayi babo. Cyane cyane iyo umaze kubona itara ryatsi kwa muganga, gutangira imyitozo mugihe umugongo wawe ubabaye birashobora gutuma wumva umerewe neza vuba nkuko wabitekereza.
Igihe cyo kohereza: Kanama-12-2022