What do you do for (back/pelvic) pain relief?

I'm in so much pain atm and I know it will only get worse, I have multiple hernia's in my lower back and SPD/PGP, I've been going to physiotherapy for a few weeks now to help with stability but it isn't doing much for the pain.

Today I did some clothes sorting and organizing in my bedroom, all sitting down and not to long, but now I'm in so much pain I can't find a position that's comfortable, any position will be to painful in a few minutes. I just went to to bathroom and nearly fell because I went though my hip, it just gave out for a sec.

Heat, allowed painkillers, stretching exercises physio gave me,... Nothing is helping. My OB/GYN adviced me to not get a support band yet because it would cause my instability to worsen way faster so I have to try to keep going without one as long as I can, but it's gotten a lot worse since last time I saw her, I have another checkup early next week and I'll see what she says then.

Anything else you guys do to help with pain? I'm desperate for even a little pain release