I use a heating pad for the pain, and I worked hard to train my bladder. What I mean by bladder training is that I resisted the urge to go as frequently. The urge is almost always there, so I tried scheduling trips to the bathroom. Of course, there were many times in between, but eventually, by suppressing the urge (even for five to ten minutes at a time), I was able to go longer in between trips to the bathroom. During a flare, it is more difficult to do, but the training has helped me sleep better. I used to get up multiple times in a night, now I only get up once a night when I am not in a flare. I have terrible bladder spasms and pelvic floor spasms during flares, and my doctor has prescribed me a Valium suppository to help with those.

Heating pad and pt helped some

Oral Aloe Vera gels. You can buy them over the counter in vitamin section. They coat the lining of the bladder, calming it. Been using them for years. No taste to the gel pills at all.

As for frequency, please see a urologist. This might be something only medicine can treat.

Frequency I just try to find bathrooms that I know are clean anywhere I go a limit water intake on road trips, the pain I deal with with ibuprofen and hot bath or heating pad