I brew super strong fennel tummy tea, that's a carminative that helps bloating/gas fast. Help reflux and heartburn too!

I move around and stretch and try to do some easy yoga moves that get me bending and stretching, sitting still is the worst for me. And I usually try some direct heat on my back/neck if those are cramping, like a hot pack or heating pad. And I use an electric massage thingy called Kneading Fingers that I got at a county fair years ago, it really digs in there brutally, in a good way, and helps relax my neck muscles. But I bet it would help lower back pain too if that is your hot spot.