Terrible lower back ache that worsens when I lift a leg

Hi mummies, any of you experienced terrible lower back ache during your pregnancy? I’m now about 16 weeks and while my stomach is not very obvious yet, the baby is blocking my insides so I can’t even bend over forward to stretch my back if I need to. The back ache is a lot worse when I stand for too long (eg cooking) or after sleeping. It’s painful enough to wake me up to toss and turn at night. Anyone with any solutions or advice please? I don’t dare to apply topical painkiller gel as I am not sure if those are safe for pregnancy #advicepls Supposed to travel for a short trip a few days later, but the pain is so bad I’m thinking of cancelling the trip.