I don’t have any particular tips, but exercising personally hurts me more.

I find that when I’m having a flare up and feel that I need rest, it’s because I do need rest and not more movement. If it’s possible for you to be sedentary during the day or take time from work, I find that dedicated time to resting/icing/hydrating/vocalizing my pain to someone, helps me at least manage the flare and keep it from escalating. Other than that, I’m right there with you and would love to hear from others with more insight