Ukuntu Gutwara ibikapu biremereye birababaza igihagararo cyawe ninyuma

Kubabara umugongo nindwara isanzwe yibasira ubuzima bwabanyamerika bagera kuri miliyoni 31 mubuzima bwabo.Ububabare bwo mu mugongo bugira ingaruka ku bantu b'ingeri zose kandi burashobora kugira ingaruka zikomeye kumibereho yawe muri rusange.

Disiki yamenetse, arthrite, ibikomere byo guhahamuka, hamwe no kunanirwa imitsi yinyuma yawe nibisanzwe bitera ubu bubabare.Ubu bubabare butuje, burabagirana bugabanya urwego rwo kugenda kandi bigira ingaruka zikomeye kumyifatire yawe.

Imwe mu mpamvu zitera ububabare bw'umugongo akenshi zirengagizwa ni ukuruhuka neza ku rutugu igice kinini cyumunsi: igikapu cyawe kubagore nigikapu hamwe na mudasobwa ya mudasobwa kubagabo.

Gutwara ibikapu biremereye cyangwa imifuka ya mudasobwa birashobora gutera ibibazo bitandukanye byinyuma hamwe nigihagararo.

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Bumwe mu buryo ibyo bikoresho byoroshye bigira ingaruka ndende kumibereho yawe myiza harimo:

Stress imwe

Buri munsi, abagore benshi bitwaza imifuka yabo ku rutugu rumwe.Imitsi iri mu rutugu, ijosi, no mugongo wo hejuru, ikura kurusha izindi kubera uku kugabana ibiro kutaringaniye.Imitsi isa naho idakomeye kurundi ruhande izagira ingaruka ku gihagararo cyawe kandi igutera kwerekeza kuruhande rwawe rwiganje.

Ibitugu byawe bitangira kuzunguruka bitewe nuburemere bwumufuka wawe kandi bizagutera imitsi yinyuma nijosi kandi bitera ububabare budasanzwe kuruhande rumwe.

Nta Gukwirakwiza Ibiro

Kwizirika ku mufuka uremereye ku rutugu ushyira uburemere budashyigikiwe ku mugongo no ku bitugu.Imishumi yoroheje ntishobora kwihanganira uburemere, bityo, shyira imitsi imitsi yawe.

Kubura kugabanura ibiro bigutera kwishingikiriza kuruhande rumwe kandi bigira ingaruka kubushobozi bwawe bwo gukomeza guhagarara neza.Ubushakashatsi bwakunze kureba ingaruka zuburemere bwibikapu ku gihagararo cyabana biga.Abanyeshuri barashobora guhura nibibazo bitandukanye byububabare bwumugongo bitwaje 10 ku ijana byuburemere bwumubiri ugereranije kubitugu.

Imifuka iremereye igira ingaruka ku myitwarire yawe isanzwe

Kugenda kwawe ni uburyo amaguru n'amaboko bihindagurika iyo ugenda.Iyi ngingo yingirakamaro yo gukomeza kuringaniza bigira ingaruka mugihe utwaye igikapu kiremereye cyangwa igikapu ku rutugu rumwe.

Kugenda bigira uruhare runini mugukomeza umugongo ugororotse no gushyigikira igihagararo cyiza.Kugabanya ibiro bitaringaniye biguhatira guhindura ingendo no kuzunguza ukuboko kurenza ukuboko.Iri hinduka rigira ingaruka ku ijosi no ku bitugu wongera imbaraga zuruhande rumwe mugihe usize urundi.

Gukomera kw'imitsi

Imitsi ya trapezius, iri hejuru yigitugu cyawe, irashobora gukomera no gusohora biturutse ku buremere bukabije ku rutugu.Gukomera mu ijosi no mu bitugu birashobora kukubuza gukora buri munsi kandi bikagabanya ijosi ryuzuye.

Gukata mu ijosi bigabanuka bitewe no gutwara uburemere buremereye bwumufuka wawe mugihe kirekire kandi bigahindura burundu igihagararo cyawe.

Niba buri gihe witwaza igikapu kiremereye, ugomba kwitondera guhindura ibitugu bitsindagiye kenshi.

Iyo wunamye, inyuma ni yo ihangayikishijwe cyane.Iyo utoraguye cyangwa uteruye ibintu, nibyiza kunama amavi kugirango imihangayiko iba kumaguru, ntabwo ari umugongo.Byongeye kandi, nibyiza gutandukanya amaguru kandi ugakomeza umugongo ugororotse, kugirango uburemere bwegere umubiri bishoboka kugirango ugabanye umuvuduko winyuma.

Akenshi kwambara ipantaro ifatanye bizatuma imitsi yo munda isa naho irekuye, ibyo ntibifasha gushyigikira umugongo.Hariho n'inkweto ndende zizamura umutwaro inyuma.Abagore bagomba kwambara inkweto ndende.Agatsinsino ntigomba kurenza cm 2,5, kandi ntigomba kuba hejuru cyane.


Igihe cyoherejwe: Gicurasi-19-2022