Ibintu 5 wakora ukarinda urutirigongo rwawe nk'ipfundo ry’ubuzima

Aha ni mu ihuriro ry’imiterere y’amagufwa, imisokoro n’imitsi, Irinda kandi umugongo  kugira icyerekezo cyo hagati  ntahahengamye, aha bihuza  ubwonko n'ibindi umubiri ukora harimo gutuma uhumeka, kugenda no kumva.

Kubera ko urutirigongo ari ingenzi cyane, kwirinda ni ngombwa, nk'uko umuhanga mu by'imitsi witwa Florian P. Thomas, akaba umuyobozi w'ishami rya Neurologia n'ikigo cya Neuroscience mu kigo cy’ubuvuzi cya kaminuza ya Hackensack no mu ishuri ry’ubuvuzi rya Hackensack Meridian, avuga ko ushobora kuguhindura ubuzima bw'umugongo ukirinda cyane kugira ngo bitakugiraho ingaruka z’ubuzima bwawe bwose.

Mu bushakashatsi bwakozwe n’ibigo by’ubuzima bitandukanye nka Healthline, cleverland clinic, byatangaje ibintu byinshi bitandukanye wakora kugirango urutirigongo rwawe rugume rumeze neza ntakibazo nakimwe rugize mu buzima bwawe bwose

1.  Gukora imyitozo y’umubiri wose; aha abahanga bagaragaza ko kimwe mu byakomeza kandi bigatanga ubuzima bwiza ku rutirigongo rwawe harimo no gukora imyitozo ngorora mubiri, aha bituma urutirigongo rukomera kandi bikarurinda no kubabara aribyo bijya biviramo benshi kubabara umugongo

2.  Irinde kuryama nabi; mu bushakashatsi bwakozwe na ‘webMD’ bugaragaza ko iyo uryamye nabi bituma urutirigongo ruhengama ibi bikaba byakuviramo ko ruva mu mwanya warwo aribyo bitera kubyuka ubabarira uruhande rumwe ugasanga biragoye kwivura.

3.  Genzura uburyo wicaramo; abenshi ntibita ku buryo bicara gusa, iki nikimwe muri byinshi byatuma urutirigongo rwawe rubangamirwa rukaba rwababara cyangwa rugateza indwara zirimo nko kubabara ijosi cyangwa kubabara umutwe bidasize no kurwara umugongo. Biba byiza iyo buri uko wicaye ugerageza ukicara wenye udahinye umugongo.

4.  Irinde kugira umubyibuho ukabije : Umubyibuho ukabije ushobora kuba indi soko nyamukuru y'ububabare bw’umugongo, aha abahanga basobanura ko iyo ufite ibiro byinshi biremerera urutirigongo rwawe ariho bizava, ukagorwa no guhumeka no kuba wagenda bigatangira ku kunanira.

5.  Hagarika kunywa itabi: abenshi bazi ko kunywa itabi ari bibi ku buzima bwabo gusa ntibazi ko ari nabibi ku mugongo wabo,aha abahanga bavuga neza ko itabi ryangiza urutirigongo ku rwego rwo hejuru, akaba ari kimwe mu biyobyabwenge byangiza umugongo cyane