Niba uhora ukora kumeza kumurimo wa mudasobwa cyangwa kwiga, uzakenera kwicara kuri anintebe y'ibiroibyo byahinduwe neza kugirango umubiri wawe wirinde ububabare bwumugongo nibibazo.Nkuko abaganga, chiropractors hamwe naba physiotherapiste babizi, abantu benshi barwara imitsi irenze urugero mumugongo ndetse rimwe na rimwe ndetse nibibazo bya disiki kubera kwicara badakwiriye.intebe zo mu biroigihe kirekire.Ariko, guhindura anintebe y'ibirobiroroshye kandi bifata ikibazo cyiminota mike niba uzi kubihuza numubiri wawe.
1.Gushiraho uburebure bwakazi kawe.Shiraho aho ukorera murwego rwo hejuru.Ibintu byifuzwa cyane nimba ushobora guhindura uburebure bwakazi kawe ariko aho bakorera bake bemera ibi.Niba akazi kawe kadashobora guhinduka noneho ugomba guhindura uburebure bwintebe yawe.
1) Niba aho ukorera hashobora guhinduka noneho uhagarare imbere yintebe hanyuma uhindure uburebure kuburyo ingingo ndende iri munsi yivi.Noneho hindura uburebure bwakazi kugirango inkokora yawe ikore inguni ya dogere 90 mugihe wicaye amaboko yawe aruhukiye kumeza.
2.Suzuma inguni yinkokora yawe kubijyanye nakazi.Icara hafi yintebe yawe nkuko byorohewe namaboko yawe yo hejuru ugereranije numugongo wawe.Reka amaboko yawe aruhuke hejuru yakazi cyangwa mudasobwa yawe ya mudasobwa, aho uzakoresha kenshi.Bagomba kuba kuri dogere 90.
1) Icara ku ntebe imbere y’aho ukorera hashoboka kandi wumve munsi yintebe kugirango ugenzure uburebure.Ubusanzwe iherereye kuruhande rwibumoso.
2) Niba amaboko yawe arenze inkokora yawe noneho intebe iri hasi cyane.Kura umubiri wawe ku ntebe hanyuma ukande lever.Ibi bizafasha intebe kuzamuka.Iyo bimaze kugera ku burebure bwifuzwa, reka kureka lever kugirango uyifungire ahantu.
3) Niba intebe ari ndende cyane, komeza wicare, kanda lever, hanyuma ureke iyo uburebure bwifuzwa bugeze.
3. Menya neza ko ibirenge byawe bishyizwe kurwego rwiza ugereranije nicyicaro cyawe.Mugihe wicaye hamwe ibirenge byawe hasi, shyira intoki zawe hagati yibibero byawe nu nkombe yaintebe y'ibiro.Hagomba kubaho ubugari bwurutoki rwumwanya hagati yibibero byawe naintebe y'ibiro.
1) Niba uri muremure cyane kandi hari ubugari burenze urutoki hagati yintebe nibibero byawe, uzakenera kuzamura ibyaweintebe y'ibirokimwe nakazi kawe kugirango ugere ku burebure bukwiye.
2) Niba bigoye kunyerera intoki munsi yibibero byawe, uzakenera kuzamura ibirenge kugirango ugere kuri dogere 90 kuri mavi.Urashobora gukoresha ikirenge gishobora guhinduka kugirango ukore ubuso burebure kugirango ibirenge byawe biruhuke.
4.Gupima intera iri hagati yinyana yawe ninyuma yaweintebe y'ibiro.Funga urutoki hanyuma ugerageze kurunyuza hagati yaweintebe y'ibiron'inyuma y'inyana yawe.Hagomba kubaho umwanya munini (hafi cm 5 cyangwa santimetero 2) hagati yinyana yawe ninkombe yintebe.Ibi byerekana niba ubujyakuzimu bw'intebe ari bwo.
1) Niba bigoye kandi bigoye guhuza urutoki rwawe mumwanya, intebe yawe ni ndende cyane kandi uzakenera kuzana inyuma.Ergonomicintebe zo mu biroEmera kubikora uhindura leveri munsi yintebe kuruhande rwiburyo.Niba udashobora guhindura ubujyakuzimu bwintebe, koresha umugongo wo hasi cyangwa umugongo.
2) Niba hari umwanya munini hagati yinyana zawe ninkombe yintebe noneho urashobora guhindura inyuma inyuma.Mubisanzwe hazaba lever munsi yintebe kuruhande rwiburyo.
3) Ni ngombwa ko ubujyakuzimu bwaweintebe y'ibironukuri kugirango wirinde gusinzira cyangwa kuryama mugihe ukora.Inkunga nziza yo hepfo izagabanya imbaraga zumugongo wawe kandi ni ingamba zikomeye zo kwirinda ibikomere byo mu mugongo.
5.Guhindura uburebure bwinyuma.Mugihe wicaye neza kuntebe ukoresheje ibirenge hasi kandi inyana zawe zikaba zifatiye kure yumwanya wintebe wimura inyuma cyangwa hasi kugirango uhuze na gito cyinyuma yawe.Ubu buryo buzatanga inkunga ikomeye kumugongo wawe.
1) Urashaka kumva inkunga ihamye hejuru yumugongo wumugongo winyuma yawe.
2) Hagomba kubaho ipfundo inyuma yintebe ryemerera inyuma kuzamuka hejuru.Kubera ko byoroshye kumanura inyuma kuruta kuzamura wicaye, tangira uzamure hejuru yose uhagaze.Noneho wicare ku ntebe hanyuma uhindure inyuma kugeza bihuye n'akantu gato ka mugongo.
3) Intebe zose ntizizagufasha guhindura uburebure bwinyuma.
6. Hindura inguni yinyuma kugirango uhuze umugongo wawe.Inyuma yinyuma igomba kuba kumpande igufasha mugihe wicaye muburyo ukunda.Ntugomba gusubira inyuma ngo ubyumve cyangwa ngo wegere imbere ukunda kwicara.
1) Hazabaho ipfundo rifunga inguni yinyuma mu mwanya wintebe.Fungura inguni yinyuma hanyuma wegamire imbere ninyuma mugihe ureba monitor yawe.Umaze kugera ku mfuruka yumva iburyo ifunga inyuma.
2) Intebe zose ntizizagufasha guhindura inguni yinyuma.
7.Guhindura amaboko y'intebe kugirango badakora ku nkokora mugihe bari kuri dogere 90.Intoki zigomba gukoraho gusa inkokora mugihe urambuye amaboko hejuru kumeza cyangwa kuri mudasobwa ya mudasobwa.Niba ari hejuru cyane noneho bazaguhatira gushyira amaboko yawe nabi.Amaboko yawe agomba kuba ashobora guhindagurika mubwisanzure.
1) Gushyira amaboko yawe ku ntoki mugihe wandika bizabuza kugenda kwamaboko bisanzwe kandi bigutera imbaraga nyinshi kurutoki rwawe nuburyo bufasha.
2) Intebe zimwe zizakenera screwdriver kugirango ihindure amaboko mugihe izindi zizaba zifite ipfundo rishobora gukoreshwa muguhindura uburebure bwintoki.Reba ku gice cyo hasi cyamaboko yawe.
3) Intoki zishobora guhinduka ntiziboneka ku ntebe zose.
4) Niba amaboko yawe ari maremare kandi adashobora guhinduka noneho ugomba kuvana intoki ku ntebe kugirango wirinde gutera ububabare ibitugu n'intoki.
8.Suzuma urwego rwamaso yawe aruhutse.Amaso yawe agomba kuba aringaniye na ecran ya mudasobwa urimo ukora.Suzuma ibi wicaye ku ntebe, ufunga amaso, werekeza umutwe wawe imbere hanyuma ubakingure buhoro.Ugomba kuba ureba hagati ya ecran ya mudasobwa hanyuma ukabasha gusoma byose kuri yo utiriwe unanura ijosi cyangwa ngo uzamure amaso hejuru cyangwa hepfo.
1) Niba ugomba kwimura amaso hasi kugirango ugere kuri ecran ya mudasobwa noneho urashobora gushyira ikintu munsi yacyo kugirango uzamure urwego rwayo.Kurugero, urashobora kunyerera agasanduku munsi ya monitor kugirango uzamure uburebure bukwiye.
2) Niba ugomba kuzamura amaso yawe kugirango ugere kuri ecran ya mudasobwa noneho ugomba kugerageza gushaka uburyo bwo kumanura ecran kugirango ibe imbere yawe.
Igihe cyoherejwe: Ugushyingo-29-2022