Umugongo ni rumwe mu ngingo z’umubiri w’umuntu rukoreshwa cyane, ibi rero bituma akenshi umuntu ashobora kuwumvamo uburibwe bukabije buri gihe cyane cyane iyo ananiwe. Ni byiza rero ko tuwufasha kuruhuka mu buryo bwihariye. Hari uburyo bwinshi rero ushobora gukoresha ariko hano hari siporo zigera kuri 4 zagenewe z’umugongo by’umwihariko mu rwego rwo kuwuruhura igihe uribwa bitewe n’umunaniro nk’uko Healthline ibitangaza:
1.Gorora umugongo wose : Mu gihe ukora uyu mwitozo wo kugorora umugongo wose, urambika amaboko yombi ku meza cangwa ku gikuta uyatandukanije, hina ivi rimwe ku rugero runini ushoboye wose hanyuma ukomeze kugeza ku masegonda byibura 10 hanyuma uhindure no ku rindi vi inshuro 3.
2. Kugorora umugongo wo hagati.: Uhagaze, rambura neza amaguru ubundi uhine umugongo uko ushoboye kose. Genda ubisubiramo inshuro nyinshi.
3.Kugorora umugongo wo hasi.: Ryama ugaramye, uhine amaguru awe uyafatanije hanyuma uyafatishe amaboko ubundi uyashyire mu gatuza. Fatanya amaboko cyane hanyuma ujye ukomeza gukurura amaguru uyashira mu gatuza ubundi uhumeke ukurura umwuka mwinshi uwucishije mu kanwa bito bityo.
4.Kugorora umugongo wa ruguru.:Pfukama wicare ku dutsinsino, shyira ibiganza hasi amaboko utyarambuye imbere yawe cyane genda umanuka unazamuka buhoro buhoro mu masegonda 10 bityo bityo.
Hari n’indi myitozo itandukanye umuntu ashobora gukora ariko iyi mitozo uko ari 4 ikaba igufasha byoroshye kandi ikagufasha bikwiriye koko.
