Back pain help

I’m 25 weeks pregnant and the past week or so I have had the worst back pain! I’m wondering if anyone has anything they recommend to help? I have a pregnancy pillow to be a little more comfortable when I sleep. I usually will have my boyfriend put icey hot on it while at work for temporary help. I have a heating pad but I’m scared to use it for too long and keep getting told that I shouldn’t. What can help the pain? I’m almost in tears today it’s just so painful especially my lower back area😪