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!