Back pain

Hey everyone!! For anyone who had back pain during pregnancy, what helped you alleviate that?

I’m almost 14 weeks but right before I found out I was pregnant I did way to much at work and lifted a lot more than I should’ve and have had back aches and pains since then, I have my next doctors appointment on Wednesday so I’m going to talk to my doctor but it’s almost putting me in tears every day at work. I also almost never sit down at work and am always on my feet, I ordered new shoes already and they should be here tomorrow or Monday!

EDIT: it’s not lower back it’s like upper middle back

Thank you and any tips is appreciated