Stretch, stretch, stretch. I also deal with alot of muscle issues (my entire T-spine is fused) which makes all of my other muscles angry. Massage deep tissue the kind that actually hurts but releases the knots
When mine act up, I mix 1 tablespoon coconut oil and four drops of the fallowing, peppermint oil,lavender oil and Frankensence oil. Dab on cotten ball and massage the spasming area, and I use natural pain methods when needed, but my pain is daily so I try many things. Heating pad after massage for one.