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
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
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