Tips for Managing Flare-Ups of Joint Pain?

Does anyone have any tips for when your joint pain flares badly? My joints have been feeling loser lately and I’m accidentally over flexing them way more than usual. Usually in the form of my ankle or knee suffering because I’m curled up in a chair and most annoyingly my elbows are struggling. I sleep with one of my arms under a pillow that’s under my head and it’s usually never an issue but i keep waking up or having to reposition because this normally behavior I’ve been doing my whole life is suddenly causing me pain and joint discomfort. My shoulder and elbow feel like they’ve been hyperextended but I have no clue how. I’m new to the Hypermobility Spectrum thing so is it possible for that to flare? Any tips or suggestions? Because I’m at a loss.