Leave it alone.
Stop moving it constantly.
Stop thinking about it constantly.
Stop prodding it. Poking a bear, you’ll get away with it a few times, maybe more. But at some point, it’ll get angry.
You’re winding up something that’s already irritated. Your central nervous system is only going to keep this area sensitive and alarm bells will stay ringing.
It’s hard to stop thinking about it, so distract yourself. If the only thing in the room is your pain, you need to fill the room with other things.
With the things that you’ve found that actually ease it, choose a few times a day to do those things, then leave it alone to stew. It’ll likely calm down eventually. Give it a couple weeks. If it doesn’t calm down, that’s where you’ll want to seek further help, most likely.