@curiouscat1987 I use a tens machine for chronic pain and you can buy then in most pharmacies or boots. This is the one an NHS pain clinic gave me bodyclock.co.uk/classic-tens-machine/ but that was about 6 years ago so I don’t know if they’ve moved over to digital ones now.
You might struggle to place it for the pain inside your hip but it should help for sure with the lower back. The physio should help you place the electrodes if you take one to your first appointment.
They work by giving your body something else to feel. I find they work well for lowish level pain that’s always there but less well when somethings really acute, but it does generally take the pain down a notch.
Heat would be the other one, partly again because it gives you something else to feel.
An osteopath who has experience in treating women during pregnancy might also be worth a try. They NHS won’t refer you and a good one is often about £50 a session but they would help with your general alignment, especially if you’re carrying yourself differently because your in pain. They might help you avoid getting nock on pain elsewhere from the change in your posture.
Acupuncture is probably the other one to try. Some people notice a big difference with it and I think the NHS can refer.
I can see why your apprehensive about the pain killers. Your body will also surely get used to the paracetamol! I had to come off all my pain medication when TTC, now I only really take it when it’s really really bad and paracetamol has a much bigger impact now than when I used to take it daily.
Equally I do keep being told by the GP and my midwife that I shouldn’t put up with being in pain and that at this point in pregnancy things like paracetamol and codeine are safe to take. Which is an entertaining change of tune from when I was TTC but I guess now our babies are just growing bigger there’s a bit less to worry about developmental.