# Back Pain at 23 Weeks Pregnant

Source: https://www.pregnancypowerhour.com/pregnancy/symptoms/back-pain-week-23
Last updated: 2026-07-01

> At 23 weeks, many individuals begin to notice back pain as relaxin softens ligaments and your posture shifts with your growing body.

Around 23 weeks, as your body continues its remarkable changes, you might notice back pain emerging for the first time, often linked to the hormone relaxin and shifts in your posture. This is a common experience, with evidence suggesting that low back and pelvic girdle pain affect a significant portion of pregnancies, making it a leading cause of discomfort. Understanding what's happening can bring clarity and help you explore options for support.

As your pregnancy progresses into the second trimester, your body produces relaxin, a hormone that gently softens the ligaments in your pelvis. While this is a vital preparation for birth, it can also contribute to instability in your joints. Combined with the natural shift in your center of gravity as your baby grows, this can place new demands on your back muscles and pelvic area. It's helpful to know that back pain in pregnancy often falls into two distinct categories: lumbar pain, which feels similar to general non-pregnancy back discomfort, and pelvic girdle pain, which has a different mechanism and often requires a slightly different approach to support. Recognizing the type of pain you're experiencing can be a first step in making informed decisions about relief.

Exploring gentle, evidence-based approaches can make a meaningful difference. Prenatal exercise programs, particularly water exercise, have shown promise in reducing the severity of back pain. These activities offer support and buoyancy, which can be incredibly soothing for your joints and muscles. For those experiencing pelvic girdle pain, consulting with a pelvic floor physiotherapist is often a recommended first-line option. They can offer personalized guidance and exercises to support your changing body. Just as you might notice changes like [increased vaginal discharge at 8 weeks pregnant](/pregnancy/symptoms/increased-discharge-week-8) earlier in pregnancy, new sensations like back pain can arise as your body adapts, and understanding these shifts empowers you to seek appropriate care.

Beyond specialized therapies, simple adjustments can offer comfort. Many people find relief from heat packs applied to the lower back, and using a supportive pillow when side-sleeping can help align your spine. Opting for low-heel shoes, typically 1-2 inches, can also help maintain better posture and reduce strain. For some, acupuncture and chiropractic care from providers trained in pregnancy support have shown positive results in clinical studies. Remember, your experience is unique, and you get to decide which options feel right for you. Understanding these developments, much like tracking [increased vaginal discharge at 10 weeks pregnant](/pregnancy/symptoms/increased-discharge-week-10), helps you make informed decisions about your well-being. Every week brings new developments, and sometimes these come with physical adjustments, similar to how your body might present with [increased vaginal discharge at 11 weeks pregnant](/pregnancy/symptoms/increased-discharge-week-11) in the first trimester. Your care provider is your best resource for your specific situation and can help you navigate these changes confidently.