You should also invest in a pain relief product. I recommend physiotherapy SoloKits.
Fighting a Flare-Up
In the midst of an intense flare up, basic stretches of the affected area, ice and rest are the best course of action. Over the counter anti-inflammatory medications often help reduce the pain as well. Heating the area, ignoring the pain, or working through it are unadvisable, as these measures will increase the level and duration of the pain.