Abaganga bavuga ko intego nyamukuru ari ugufata umubiri mu buryo bwitwa neutral spine position, aho urutirigongo rugumana imiterere yarwo isanzwe imeze nk’inyuguti ya “S”, aribyo bifasha urutirigongo.
Inzobere zisobanura ko umuntu wicaye neza agomba kuba afite umurongo uhuza amatwi, ibitugu n’amatako mu buryo bugororotse. Ibi bituma umubiri utarushya urutirigongo.
Uburyo bwiza bwo kwicara harimo: kwicara wigeye inyuma neza ku ntebe, igice cy’inyuma cyawe kikagera neza ku ntebe, nta kwicara uhinnye umugongo, cyangwa ngo wicare umugongo wawe udakora ku ntebe.
Ugomba kandi kwicara ushyize ibirenge hasi, cyangwa ku cyuma cyo ku ntebe gifasha ibirenge, no kwicara amavi yawe aringaniye.
Inyandiko yashohotse ku rubuga Medical News Today igaragaza ko, inzobere zivuga ko uburyo umuntu yicara mu gice cy’amatako (pelvis) ari ingenzi cyane. Kugira ngo wirinde ububabare bw’umugongo, ni byiza kugorora umubiri uhereye ku kibuno aho kugorora mu rukenyerero gusa
Kwicara neza, wemye, kandi amaguru n’umugongo byawe birambuye neza, bifasha kugabanya igitutu ku mitsi y’umugongo
Iyo wicaye nabi, cyane cyane wahinnye umugongo, bishobora kwangiza ingingo zihuza urutirigongo, bikazana ububabare bukomeye.
Abantu benshi bicara nabi batabizi mu buryo bushyira igitutu ku ijosi n’ibitugu.
Uburyo bwiza ni igihe: ibitugu bigomba kuba byoroheje, bitarimo igitutu, inkokora zigakora impande ya dogere 90 kugeza kuri dogere 120, ndetse umutwe ukaba uringaniye n’urutirigongo, ntugere imbere cyane (forward head posture).
Abaganga bavuga ko “gushira umutwe imbere” igihe kirekire ari kimwe mu bitera ububabare bw’ijosi bukabije ku bantu bakoresha telefoni na mudasobwa cyane.
Inzobere ziburira ko n’iyo waba wicara neza, gukomeza kwicara igihe kirekire ari ikibazo gikomeye. Si byiza kwicara mu mwanya umwe iminota irenze 20–30, kandi ni ngombwa guhaguruka, kurambura amaguru n’umugongo cyangwa kugenda gake gake.
Kudahindura imyanya bituma imitsi ikomera, bigatera ububabare ndetse no kugabanuka k’ubushobozi bw’umubiri.
Abaganga bavuga ko kwicara wunamye, cyangwa uhinnye umugongo ni bibi cyane. Ibi bituma urutirigongo rubangamirwa, umubiri ugatakaza uburyo bwo kugabanya uburemere, ndetse bishobora no kuguteza ibibazo bikomeye by’umugongo.
Inzobere zishimangira ko kwicara neza bigomba kujyana n’ibindi birimo: imyitozo ikomeza imitsi yo mu mugongo no ku nda, kuticara igihe kirekire, ndetse no gukoresha intebe n’ameza bifite uburebure bukwiye
Abaganga baburira abenshi batita ku buryo bicara, nyamara ari yo ntandaro y’ibibazo by’umugongo bigenda byiyongera buhoro buhoro.
Kwicara neza ni nk’itegeko, si ukubikora wikiza gusa kuko bifitiye ubuzima bwawe akamaro. Kwicara neza ni ishoramari ry’ubuzima bwawe bwa buri munsi. Uko wita ku rutirigongo rwawe uyu munsi, bizakurinda ububabare n’ibindi bibazo by’umugongo.