Icing after exercise helps or whenever it you feel spasms. Sleeping with a pillow under your knees if you sleep on your back or between your legs if you sleep on your side helps to alievate the morning soreness.

Bike fit is very important and posture on the bike is very important. I try to keep my RA muscle (the one you work when you're doing a crunch) from pulling me forward in a crunch position. I gently pull my belly button toward my spine and pull my ribcage up. On hills this gives me more power and makes me use my hamstrings and glute muscles. MY PT said I was using my RA muscle so I try to be more conscious of not letting it curl me forward when I sit, stand or walk.

I also use lumbar support when I ride in my car. I really notice not having it even for a few minutes.

I hope this helps. Hip problems can be very frustrating but keep moving and learn all you can about your issues.