Do you feel a sharp twinge in your lower back that signals nonstop pain to come? Here are a few simple natural ways to bring relief…

Relaxing pose eases the pain: When you get the feeling that your back is about to go out, you need to take the stress off that part of your body. Gather enough books or throw pillows to equal about a seven-inch stack, and carefully lie down on the floor. Rest your head on the books (or pillows), and raise your knees so that your feet are flat on the floor, about a foot apart. Put your heels as close to your tush as possible. Now relax that way for 15 minutes.

Many experts (such as this doctor) believe that most back pain is mind over matter. Use this 15-minute relax time to expand your mind, think optimistic thoughts and plan ways to take control of your life.

When 15 minutes has gone by, stand up by rolling over on your side and slowly lifting yourself, letting your hands and arms do most of the work instead of putting the pressure on your back. That lower-back twinge should be history.

Homemade herbal tea soothes muscles: Yarrow leaves contain anti-inflammatory elements that help relax your muscles. Dried yarrow leaves are available at any health-food store or online. Add a teaspoon of yarrow to a cup of just-boiled water. Let it steep for 10 minutes. Strain and drink a cup before each meal and a cup at bedtime. It can help pain fade away.

Note: Yarrow tea has an unusual taste, so you may want to add honey.

Simple exercise strengthens the back: You can do this back fix anywhere. Stand, sit or lie on your back, and exhale all your breath while pulling your navel in and up toward your head. Hold for 10 seconds, and release. Repeat 12 times.

Foot massage reaches the spine: Here’s another way to relieve pain-causing stress (most back pain is caused by stress)—trigger the reflexology point that connects to your spine. It’s located in the soles of your feet. Starting with your left foot, use your thumbs to apply firm pressure along the inner sole from the big toe to the heel. Massage for a good five minutes. Then do the same with your right foot. If relief isn’t instant, repeat the procedure again. Ahhhh…that feels good.

Thanks to Todd Sinett, DC, chiropractor and founder/owner of Midtown Integrative Health & Wellness in New York City, for help with this tip. He is author of 3 Weeks to a Better Back.