You wake up in the morning and feel that familiar tug in your lower back. Your belly is growing, your baby is developing splendidly – but your spine protests louder with each passing day. You’re not alone: most pregnant women are all too familiar with this pain in the 28th week. The good news? There are proven strategies that can provide true relief.

Watercolor illustration of a pregnant woman in her third trimester standing by a sunlit window in the early morning, gently stretching her arms upward with a peaceful expression, soft golden light streaming through sheer curtains, her hand resting on her lower back, warm peach and cream tones, serene atmosphere suggesting relief and hope, medium shot from a slight side angle, delicate brushstrokes capturing the gentle movement and quiet strength

Why Now? The Anatomy Behind the Pain

At 28 weeks pregnant, your baby has already reached a weight of about 1000 grams. Your body is performing at its peak: the uterus is stretching, your center of gravity is shifting forward, and the hormone relaxin is loosening ligaments and joints in preparation for birth. All this puts new pressure on your spine.

Your body often compensates for the additional weight with an increased lumbar lordosis. This altered posture particularly stresses the lower back and surrounding muscles. At the same time, the abdominal muscles are stretched and can no longer fully fulfill their stabilizing function.

The Most Common Pain Points:

  • Lower back and lumbar spine
  • Sacral area and sacroiliac joints
  • Shoulder and neck area due to compensatory posture
  • Side back muscles due to unilateral load

Movement as Medicine: The Power of Targeted Activity

It sounds paradoxical, but movement is indeed the most important measure against back pain. Exercise and targeted movements strengthen the muscles that support and relieve your spine. You don't have to become a high-performance athlete – gentle, regular movement is completely sufficient.

Watercolor scene of a pregnant African woman in comfortable athletic wear practicing gentle yoga on a mat in a bright living room with plants, performing a modified cat-cow pose on hands and knees, afternoon sunlight creating soft shadows, expression of concentration and relief, sage green and soft blue color palette, wide angle view showing the peaceful home environment, flowing watercolor technique emphasizing gentle movement and strength

Recommended Activities for Week 28

  • Swimming: The water supports your weight and completely relieves the spine
  • Pregnancy Yoga: Specifically strengthens and stretches the back muscles
  • Walking: Promotes circulation and keeps the muscles active
  • Pelvic Floor Training: Stabilizes the entire core center
  • Aqua Fitness: Combines strengthening with joint-friendly movement

Three Exercises for Immediate Relief

Cat-Cow Stretch: Get into a hands-and-knees position, gently round your back like a cat, and then slowly lower your spine. Repeat this 10 times at your own pace. This exercise mobilizes the entire spine.

Pelvic Rock: Stand with your back to the wall with your feet hip-width apart. Tilt your pelvis so that the lower back touches the wall, then release the tension again. 15 repetitions will loosen up the lumbar spine.

Side Stretch: Sit on a chair, lift one arm over your head, and gently lean to the opposite side. Hold the stretch for 20 seconds on each side. This wonderfully relaxes the side back muscles.

Consciously Adjusting Posture: Small Changes, Big Effects

Your posture in daily life significantly determines how much strain your back endures. An upright posture and consciously avoiding lordosis can greatly reduce back pain. Imagine a gentle thread pulling you up from the crown of your head – this visualization helps many pregnant women.

Watercolor educational illustration showing three side-by-side comparison panels of a pregnant woman demonstrating posture: first panel shows incorrect posture with exaggerated lower back arch labeled with a red X, middle panel shows the imaginary string pulling upward from the crown of the head with dotted line, third panel shows correct aligned posture with green checkmark, soft instructional style with muted colors, clear visual teaching aid, simple background, gentle educational tone

Practical Posture Tips for Everyday Life:

  • Sitting: Use a small pillow in the lower back as support
  • Standing: Distribute your weight evenly on both feet
  • Bending: Squat down instead of rounding your back
  • Carrying: Hold items close to your body, avoid one-sided loads
  • Working: Adjust desk height and screen position

The Right Shoe Choice Makes the Difference

Flat, comfortable shoes provide good support and significantly relieve the spine. High heels increase lordosis and should really stay in the closet right now. Choose shoes with good cushioning and enough space for your possibly swollen feet. A firm stance gives your entire structure stability.

Heat and Relaxation: Natural Pain Relief

Heat has a wonderful relaxing effect, as it can release contractions in the muscles. A warm cherry stone pillow on the painful areas or a relaxing full bath can work wonders. When taking a bath, ensure that the water temperature does not exceed 38 degrees – this protects your baby.

Watercolor illustration of a serene bathroom scene with a pregnant Asian woman relaxing in a bathtub filled with warm water, candles glowing softly on the edge, steam rising gently, lavender sprigs in a small vase, evening ambiance with dim warm lighting, peaceful expression on her face, soft purple and cream tones, intimate close-up perspective capturing the moment of relaxation and self-care, delicate watercolor washes creating a dreamy atmosphere

Heat Applications That Help:

  • Cherry stone pillow or hot water bottle (not too hot!) on the lower back
  • Warm bath with relaxing additions like lavender
  • Heat patches specifically for pregnant women (ask at the pharmacy)
  • Warm shower with massage stream on tense areas
  • Infrared light at moderate intensity and duration

Massage with Caution

Massages can release muscle tension and promote circulation. However, caution is advised: The sacral area should only be treated very gently, as intense massages there may trigger contractions of the uterus. Focus on the middle and upper back, and ask your partner to use only light pressure. Even better: Treat yourself to a professional pregnancy massage.

The Perfect Sleeping Position: Recovery for the Spine

At night, your body regenerates – provided that your spine is properly positioned. Sleeping with bent legs on your left side, supported by a nursing pillow, optimally relieves the spine and can significantly reduce back pain. The left side also improves blood flow to the placenta.

Watercolor nighttime bedroom scene showing a pregnant European woman sleeping peacefully on her left side with legs bent, a pregnancy pillow positioned between her knees and supporting her belly, soft moonlight filtering through curtains, cozy bedding in gentle gray and white tones, tranquil atmosphere, overhead angle view showing the correct sleeping position clearly, dreamy watercolor style with soft edges and calming midnight blue accents

Here's How to Set Up Your Sleeping Nest:

  • Place a nursing pillow between your knees – this keeps your spine straight
  • Push an additional pillow under your belly for more support
  • Pillow at the right height – neck and spine should form a line
  • Mattress neither too soft nor too hard
  • Side sleeper pillow for all-around support

When to Seek Medical Advice

Most back pain during pregnancy is normal and harmless. However, there are warning signs that should prompt you to contact your doctor or midwife. Your body communicates with you – listen to it.

Contact Your Care Provider If:

  • Sudden, very severe pain occurs
  • Pain radiates into the legs or causes numbness
  • Accompanying symptoms such as fever or bleeding
  • Pain that cannot be relieved by any measures
  • Regular, rhythmic pain (possible labor)

Your body is doing incredible things in the 28th week of pregnancy. With the right strategies – movement, conscious posture, heat, and optimal sleeping position – you can actively address back pain. Be patient with yourself and try out what helps you best. Every body is different, and you are the expert of your own. This phase will pass, and with each day, you come one step closer to your baby.