How to help yourself eliminate pain in the lumbar spine?

In this video, as always, Master of Traditional Chinese Medicine and Martial Arts Mu Yuchun reveals to us the secrets of effective practices for health, rooted in the centuries-old history of China.
Mu Yuchun shows a set of exercises for restoring the lumbar spine and teaches the art of making tendons, cartilage, muscles, and your body stronger.
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Mu Yuchun is its founder, the Master of traditional martial arts. Lived in Ukraine for more than 29 years. During this time, a large number of seminars were held, master classes on Wushu, Gunfu and Calligraphy, as well as festivals and other events, and hundreds of students were brought up.
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Good afternoon
Today, one of my friends called me and told me about his problem with the spine in the lumbar region. He told me how one of his vertebrae had shifted inward. Displacement or prolapse of the intervertebral disc inward or outward equally indicates weakness of cartilage, tendons and muscles. If they are weak, then there will definitely be a displacement either inward or outward, sometimes to the left, sometimes to the right. Any problem with the spine is associated with weakness. Work is always done when moving in the vertebrae: opening and closing. The spine is always moving. If there is always no movement, the person is dead. Your spine becomes stiff.

In a living, healthy person, the spine works like a spring; the vertebrae are mobile and move naturally. This determines the flexibility of the human spine.

Look. We make movements both left and right. If I move only in one direction, then on that side my vertebrae are displaced outward. And the same thing if I move in the other direction. Left, right, forward or backward - it doesn't matter. It is important how exactly the tendons, cartilage and muscles are made strong! This will help you! Different exercises will help you achieve good results.

But today I will tell you one more question for your convenience.
First, you need to prepare a soft covering and pillow. The height of the pillow must be chosen correctly. If the pillow is too high, it's not true. There will be a bend in the neck and the person will feel uncomfortable lying down. If the pillow is very low or without a pillow at all, this is also wrong. There will be a bend in your neck, your blood pressure will rise, this is even worse.

You need to use a small pillow. What size? Look. If you lie on your side, then this is the distance to my face. If this distance is 4 cm, then the pillow should be 4 cm high when compressed. If the distance is 5 cm, then the pillow should also be 5 cm. The standard cannot be the same for everyone, it can be a little more or less, not exactly like in scientific research. But it is important to have a pillow.

Look. If I now lie on my side with this pillow, my spine will be straight. This is good. If I lie on my back with this pillow, my body will also be straight. Also good.