The "rock and roll" method of force carbonating may be quick but you have discovered the downside of that method. Unfortunately, there isn't really a feasible quick method of reversing it. You are doing about all you can do. Once in a great while I get an over carbonated keg. I just disconnect the gas and vent the keg a couple times a day for the next week or so. I also draw a pint now and then to check the carbonation level. This decrease in volume in the keg will also allow more head space to which the CO2 can escape and will allow for faster decarbonation.
When I do the "rock and roll" method I first check the carbonation charts and the temperature of the beer in the keg to find out what the keg pressure should be when fully carbonated. I then hook up the CO2 at that pressure. I roll the keg around with the CO2 still hooked up. When you stop rolling, you will hear gas still entering the keg. When I don't hear it flowing, I begin rolling some more. Again I stop and listen for the gas to flow and then roll again. I keep this process going until I no longer hear gas flowing when I stop rolling. Your keg will be very close to the correct pressure at this point. I then stick the keg in the kegerator to cool to serving temperature before hooking the gas back up. If you hook up the warm keg to gas in the kegerator, the higher pressure in your keg may back beer up into your gas lines and possibly into your other kegs and/or regulator. It will take one or two days for the carbonation to settle out at the right pressure once the keg is cold.
I carb kegs like this at room temperature when I need to serve in only a few days. This requires the gas pressure to be somewhere in the neighborhood of 30 psi. If I don't need the keg that quick, and there is no room in my kegerator for another keg (the usual case around here) I hook up the gas at that pressure and let it sit for a week or so. (It does help having a couple extra tanks and regulators so I can do that.)
Another gadget you should have around is a keg pressure tester. You can get them for under $20 at a couple of the on line suppliers or you can build one yourself out of a gas QD, a CO2 gauge, a few brass fittings and a needle valve.
http://hbd.org/carboy/kegpresstester.htmWayne