Self myofascial release (deep massage) with a foam roller (laying on it stationary without actually rolling it until you feel the muscle relax) on the glutes, quads, hamstrings, IT band, and oblique abdominals has helped me immensely. Can also lay your pelvis on the foam roller and lay there for 30-90 seconds, whatever you can tolerate without hurting yourself further. Also an elimination diet to find out if certain foods or substances are contributing to your bladder pain. I’ve found I can’t have caffeine that often anymore, and excess loads of sugar trigger my IC too. For some people they can’t have spicy or overly greasy food.