Indwara y'umugongo
Indwara y’umugongo ni imwe mu ndwara zikunze  mu bantu b’ingeri zose ariko cyane mu bantu bari hagati y’imyaka 30 na 60, babitewe n’impamvu zitandukanye nyamara harimo n'io bishoboka ko zakwirindwa

Ibitera indwara y'umugongo 

 Kwicara cyangwa guhagarara ahantu hamwe igihe kinini kandi uri mu buryo bumwe

 Impanuka zitandukanye zangiza umugongo

 Kwicara nabi mu gihe uri mu kazi, cyangwa ahantu hatuma utisanzura 

 Uburwayi bwibasira uruti rw'umugongo

 Kugira ibiro byinshi bitajyanye n’uburebure bwawe (ahanini bituruka ku mirire mibi)

 Ubumuga umuntu ashobora kuba yaravukanye nk’inyonjo n’ibindi

 Kwambara inkweto ndende igihe kinini

 Kwikorera cyangwa se guterura ibintu utabasha cyangwa biremereye cyane umuntu yunamye ahantu hatameze neza

 Kuryama ahantu hatameze neza urugero twavuga nko kuri matela inepa cyane

Uko wakwirinda indwara y’umugongo 
izi ni zimwe mu nama zitangwa n'abaganga z'uko wakwirinda indwara y'umugongo:

a) Kwirinda guterura cyangwa kwikorera ibintu biremereye cyane cyagwa utabasha

b) Kwirinda kwicara cyangwa guhagarara igihe kirekire mu buryo bumwe n'ubwo akazi kawe kaba kabigusaba, ugomba kugerageza kujya mu bundi buryo ( nk’abamotari, abashoferi n’abakozi bo mu biro bagafata akaruhuko byibura iminota itatu mu isaha, noneho bakabona gukomeza)

c) kwirinda kunama no kunamuka kenshi cyane cyane uri mu bwogero

d) kwirinda gutereka mudasobwa ku bibero ngo uyikoreshe wunamye

e) ni byiza kwicara kwicara ku ntebe kandi amaguru akora hasi, utitendetse

f) Kunywa amazi menshi bifasha, kugirango ubwonko bukore neza

g) gukora siporo nibura gatatu mu cyumweru

h) kwirinda impanuka zakwibasira umugongo( mu kubaka , mu gutwara ibinyabiziga n’ibindi)

i) kurya ibiryo bigabanya ibiro

j) kujya kwa muganga mu gihe ugize uburwayi bw'uburwayi

Amashakiro