Ibitera indwara y’umugongo n’uko wabyirinda

Indwara y’umugongo ni indwara irimo igaragara cyane mu bantu b’ingeri zose ariko cyane mu bantu bari hagati y’imyaka 30 na 60, babitewe n’impamvu zitandukanye nyamara murizo inyinshi za kwirindwa. Mu kiganiro na IGIHE, Ntakirutimana Samuel, Umuganga ukora muri serivisi yo kugorora umubiri (Physiotherapy) mu Ivuriro rya kaminuza y’u Rwanda , ishami ry’Ishuri Rikuru ry’Ubuzima (CMHS), yasobanuriye birambuye igitera indwara y’umugongo, ibimenyetso byayo n’uburyo yakwirindwa.
Zimwe mu mpamvu zitera umugongo
1. Kwicara cyangwa guhagarara igihe kirekire mu buryo bumwe
2. Impanuka zitandukanye umuntu yahuye nazo
3. Kwicara nabi mu kazi (bad posture)
4. Uburwayi butandukanye bw’amagufwa y’uruti rw’umugongo
5. Kugira ibiro byinshi bitajyanye n’uko ureshya (bituruka ku mirire mibi)
6. Ubumuga butandukanye umuntu yavukanye nk’inyonjo n’ibindi
7. Kwambara inkweto ndende
8. Kwikorera cyangwa se guterura ibintu biremereye umuntu yunamye ahantu hatameze neza
9. Kuryama ahantu hatameze neza nko kuri matela inepa cyane
Uko wakwirinda indwara y’umugongo
Muganga Ntakirutimana ahumuriza abantu ko indwara y’umugongo ivurwa igakira iyo yivujwe hakiri kare, ariko akibutsa ko kwirinda biruta kwivuza. Icyo wakora ngo utarwara umugongo :
a) Kwirinda guterura cyangwa kwikorera ibintu biremereye cyane
b) Kwirinda kwicara cyangwa guhagarara igihe kirekire mu buryo bumwe ( nk’abamotari, abashoferi n’abakozi bo mu biro bagafata akaruhuko byibura iminota itatu mu isaha, noneho bakabona gukomeza)

c) Mu gihe uri mu bwogero (douche) budafite amazi aturuka hejuru ni byiza gushaka icyo uterekaho ibase kugira ngo wirinde kunama w’unamuka burikanya
d) Ku bakoresha mudasobwa, si byiza kwandika washyize mudasobwa ku bibero wahetamishije umugongo
e) Ni byiza kwicara umugongo ufashe ku ntebe neza kandi ibirenge bifashe ku isima cyangwa hasi umuntu atitendetse.
f) Kunywa amazi menshi bifasha ubwonko gukora neza
g) Gukora imyitozo ngororamubiri byibura inshuro eshatu mu cy’umweru zikaba arizo nkeya.
h) Gukurikiza amabwiriza yo kwirinda impanuka mu byo umuntu akora byose( mu kubaka , mu gutwara ibinyabiziga n’ibindi)
i) Kwitabira imirire ijyanye no kugabanya ibiro
j) Kwihutira kujya kwa mu ganga igihe ugize ikibazo cy’umugongo

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