# Back Pain at 28 Weeks Pregnant

Source: https://www.pregnancypowerhour.com/pregnancy/symptoms/back-pain-week-28
Last updated: 2026-07-01

> Around 28 weeks, back pain can become a noticeable symptom for many, as your body's natural changes contribute to new sensations in your lower back and pelvis.

At 28 weeks pregnant, the onset of back pain can often be a new and noticeable experience, as your body navigates significant postural shifts and the increasing influence of relaxin. This hormone, naturally produced during pregnancy, works to loosen ligaments and joints throughout your body, preparing for birth. While this is a vital process, it can also contribute to instability in your pelvis and lower back, leading to discomfort. In fact, low back and pelvic girdle pain affect a significant number of pregnancies, making it a common experience in the third trimester.

It's helpful to understand that not all back pain is the same. There are generally two distinct types: lumbar pain, which feels similar to back pain experienced outside of pregnancy, and pelvic girdle pain, which has a different mechanism and often requires a different approach. Recognizing the difference can help you and your provider explore the most effective strategies for comfort. For instance, evidence suggests that prenatal exercise programs can significantly reduce the severity of back pain. Among these, water exercise has the strongest support from research, offering a gentle way to move your body while reducing strain.

For those experiencing pelvic girdle pain, consulting a pregnancy-trained pelvic floor physiotherapist is often considered a first-line approach. Their specialized guidance can help address the specific mechanics of this type of discomfort. Additionally, some people find relief through acupuncture and chiropractic care from providers who are specifically trained in supporting pregnant individuals, with research supporting these options. Just as managing discomforts like [Yeast Infection Symptoms in Pregnancy at 34 Weeks Pregnant](/pregnancy/symptoms/yeast-infection-symptoms-week-34) requires specific attention, understanding the nuances of back pain is key to finding what works for you.

Beyond specialized care, there are practical, everyday steps you can take to foster more comfort. Applying heat packs to your lower back can provide soothing relief. When resting, using a supportive pillow while side-sleeping can help align your spine and pelvis. Choosing low-heel shoes, typically 1-2 inches, can also support better posture and reduce strain. Exploring options for comfort, whether it's for back pain or other common third-trimester experiences like [Yeast Infection Symptoms in Pregnancy at 35 Weeks Pregnant](/pregnancy/symptoms/yeast-infection-symptoms-week-35), empowers you to make informed decisions for your well-being. While the focus here is on back pain, remember that various sensations can arise in the third trimester; for example, some might experience [Yeast Infection Symptoms in Pregnancy at 36 Weeks Pregnant](/pregnancy/symptoms/yeast-infection-symptoms-week-36). You get to decide which approaches feel right for your body and circumstances.