Natural pain remedies?

I have recently had alot of back pain. I contribute it to sleeping on a crazy soft hotel bed for multiple nights as well as my cycle and some heavy lifting housework. I also have cramps. I'm kinda restless at night. Either way I've been using a heating pad and some tylenol which helps but I was wondering if there were any natural things that I can do to cope? As well as enhance my sleep(not sleeping pills or melatonin I've tried the works). Any suggestions I've very greatful for.