Can’t take the pain anymore😭

I been having a lot of strong pain feels like contractions. Went to the doctor office today he says baby very low but Im still not dilating this pain is crucial. Doctor say baby head causing the pain. Any body know how to dilate 😩 i tried squats, walking up and down the stairs multiple times. Drank hot chocolate last thing I didn’t do was have sex because I just can’t take this pain. Doctor doesn’t wanna induce me till next week wants to see if I’m dilating next appt. If this keeps up all night I think I’ll be going to the ER😪