Commonly back pain is caused by lifting objects improperly, bad posture, and not exercising. Personally I prefer to use yoga to ease my pain by stretching and strengthening my abdominals and back muscles. Acupuncture and chiropractic treatments often work as well for back pain that is persistent. The best way to prevent back issues is to exercise, but here are some tips for aiding in the pain. When you first get pain in your body, apply a cold pack of ice or something icy for around 20 minutes at a time to calm puffiness. Repeat as needed for pain. Be sure to keep a time limit going for each give yourself a break for every 20 minutes give yourself a 15 minute break. Caution: Always put your pack in a paper towel of something so your don’t give your skin freezer burn. A frozen pack of broccoli or spinach works in place of an ice pack. Organic arnica ointment will ease soreness and muscle pains and has properties of anti-inflammatory, which is amazing for puffiness. It also increases healing for a much faster recovery. Put a large amount to the area around 4-6 times a day, as needed for pain. Caution: Arnica is not meant to be used on open skin. Aromatherapy works wonders for after the inflammation is gone. Encouraging healing in your body and even get rid of soreness. Try an Epsom salt bath with essential oils.  First, Fill your bath and put 2 cups of Epsom salt to promote relaxation. Second, 5 drops of marjoram essential oil for deep relaxation and pain relief. Third, 5 drops of rosemary oil this eases muscle stiffness. Fourth, 5 drops of lavender oil as a mild antispasmodic and gentle sedative. Fifth, get in that bath, wash and relax in pure luxury. Be sure to soak for at least 20 minutes. Combinations of different herbs will help to be rid of muscle spasms. In this combo you will be using 1 fl oz of valerian extract, 1 fl oz of skullcap extract, and 1 fl oz of tree bark of cramp  First, grab a small dark colored glass. Second, pour ingredients inside the glass. Third, cap it and shake well. Fourth, take half a teaspoon. Fifth, pour a small amount of warm water into a cup and mix that tablespoon into it. Sixth, drink the mixture 3 times daily, until the spasms go away. Ease pain by gently stretching helps relieve stiffness and pain.  First, lie on your back as flat as possible. Second, one leg stretched out and the other leg bent. Third, pull firmly and gently, your bent leg toward your chest. Keeping your lower back pressed against the floor as much a possible. Fourth, hold for 30 seconds to be sure maximum stretch. Fifth, let go and do the same thing with the other leg. Sixth, do as many as possible without taking it too far Abdominal strength is essential for protecting your back from pain.  Bent-leg sit-ups are the some of the easiest  and most effective exercises that can be practiced. First, lie down on your back. Second, with your knees bent on the floor. Third, cross each arm across your chest. Fourth, lift your head, shoulders, and upper back gently off the floor without straining yourself. Fifth, remember your lower back is to be left on the floor Sixth, try to use your stomach muscles to pull yourself up. Seventh, roll down on the floor onto your back, repeat as many times as possible. Caution: Do this exercise, but only what feels comfortable, it is dangerous to push yourself too hard. These are the best ways to naturally take care of your back that is in pain, spasming, or just straight up sore. Even prevention so take advantage!