Hiya
Ive got a bit of a mixture too, SPD&PGP. Very sore, i had physio on Monday and got a support belt and ive to wear it at all times for the next 11 weeks (except in bed). It doesnt look very glam lol, so ive been wearing it under my top. Its not the comfiest thing and rides up my back etc grr, but hopefully it helps. Yesterday was my 1st day at work with it and i still felt sore, but physio said it will take a few weeks to notice any difference. Hope it helps

She also told me to get a gym ball and gave me a sheet of different excercises to do on and off gym ball to keep pelvis moving (i stiffen up alot!).
Ive not to sit on couch either- although i am right this very moment

and to sit on ball or a dining chair in evenings watching tv, not the comfiest lol
Oh the joys of pregnancy! lol

Hope you get your refferal very soon, i had to wait 6 weeks as hospital lost letter from doc and then physio was off sick, grr!
Sharon x