If you can't just sit and relax do something to keep your mind off of your pain. Like a crossword puzzle - strategy game-painting-color by number-game of chess, something to challenge the brain. The more you stress about the pain the harder it is to handle.

Those are the hardest flare-ups to deal with. If no uti, you can try slowing down everything you do. Don't worry because stress makes it worst.
Slowing down allows your brain to regain a sense of control, which can relieve stress caused by severe flare-ups. (Terrible cycle, but part of the condition)
Slow down walking speed, alternate laying and sitting based on relief (what feels better not how long it works), music or relaxing TV, gentle reminders that this normal and it will pass. You can check foods you've eaten recently for flare-up potential. Lastly, some of my worst flare-ups have needed a trip to emergency room for more support calming down flares. Either way don't get upset, I'm praying with and for you.

Or the frequency of urination could be from an irritable bladder.i get this sometimes. If it burns, see your doctor, if it doesn’t, it’s probably the above.hj

It sounds to me like something else is going on, uti maybe. I'd get checked out sweetheart. We can get tests from the pharmacy. Hope you manage to sleep and feel better soon 🌷🌾🌹

I definitely think you should test for a UTI. Have you tried infared heating pad? Some people get more relief from this than regular heating pad. I Love the dry heat, so I do infared saunas and drink lots of water the whole time I am in the sauna.