Как я вылечил протрузии и грыжу поясничного отдела | «сглаженный лордоз + грыжа» | (НЕ повторять)

In 2013 I suffered daily lower back pain due to protrusions and a herniated disc. After a doctor told me to avoid physical activity, I stopped going to the gym but the pain persisted. I then studied yoga exercises for the lower back and over a year developed an effective routine that eliminated the pain. The routine includes gentle stretching on a foam roller, controlled leg extensions, side pulls, cobra pose, slow rolling, and strengthening movements such as light weighted lifts, seated abdominal engagement, and focused squats.