what to expect during the third trimester of pregnancy.

The third trimester, roughly weeks 28–40, ^1.marks the final countdown to meeting your baby. For most parents-to-be, it’s when the pregnancy feels most intense, your body is heavier, energy levels can dip, and preparations for the big day ramp up. If you’re earlier in your pregnancy, check out our guides on the first trimester and second trimester to understand what comes before this stage. This guide will help you navigate physical changes, preparation tasks, and emotional challenges during these crucial last months.

How will my body change in the third trimester?

During the third trimester, both you and your baby are growing rapidly, which can put extra strain on your body. Some common physical changes include:

Discomfort and back pain: Your growing bump shifts your center of gravity, making everyday activities more tiring. Gentle stretches, prenatal yoga, and supportive maternity pillows can help ease tension.^2.
Sleep challenges: Finding a comfortable sleeping position can be tricky. Many parents find relief using pregnancy or wedge pillows to support the bump and knees, or sleeping on the left side to improve circulation.^4.
Heartburn and digestive issues: Increased pressure on the stomach can lead to heartburn, reflux, or indigestion.^2. Eating smaller, more frequent meals, avoiding spicy or fatty foods, and staying upright after eating can help. Anthony, dad to six-month-old Aurora, explains:

“My wife had such severe heartburn that she couldn’t sleep. Consulting a pharmacist and finding safe treatment options made a big difference.”

Swelling and fatigue: Fluid retention may cause swollen feet, ankles, or hands. Elevating your feet, wearing comfortable shoes, and staying hydrated can alleviate discomfort.^3.

Listening to your body, pacing yourself, and using practical supports like pillows and compression socks can make the last trimester more manageable.

How can I prepare for the big day?

Even though energy levels may be low, the third trimester is a crucial time for practical preparations:

Hospital bag: Focus on essentials rather than overpacking. Include clothing, toiletries, snacks, and items for babies. Check out our hospital bag checklist for guidance.
Baby gear: Narrow down key items like prams, car seats, and nursery essentials. Trying things out ahead of time, like assembling the car seat or practising using the stroller, can reduce stress on the big day.
Birth plan: If you haven’t already, consider drafting a birth plan, noting preferences for labour positions, pain relief, and skin-to-skin contact. Share this with your partner and healthcare team.^5.
Practical skills: Learn how to swaddle, sterilise bottles, or use a baby carrier. Even simple practice sessions can build confidence and make early days easier.

Breaking tasks into smaller steps, checking items off lists, and tackling one preparation at a time helps reduce overwhelm and ensures you feel ready when labour begins.

Should I find a parenting community?

Connecting with other parents can provide both emotional and practical support during this stage. Sharing experiences, advice, and tips helps normalise challenges and can give you solutions you might not have considered.

Caroline, mom to Ivy, shares:

“The WhatsApp chats with my antenatal group were invaluable. Whenever one of us gave birth, we’d share updates and tips. For example, one mom mentioned running out of birthing balls at her hospital, so I made sure to bring my own. Even now, we exchange advice about feeding, sleeping, and day-to-day parenting.”

Parenting communities, online or local, offer reassurance that you’re not alone and provide a space to ask questions or get tips that are practical and relatable.^6.

How do regular check-ups help during the third trimester?

Healthcare appointments become especially important in the third trimester. ^2.These visits allow midwives and doctors to:

Monitor your baby’s growth and position: Ensuring your baby is developing well and checking for head-down positioning.
Check your health: Monitoring blood pressure, weight, and any complications like gestational diabetes or preeclampsia.
Discuss birth plans and hospital procedures: Clarifying pain relief options, induction processes, and postpartum care.
Address concerns: Whether it’s about labour, breastfeeding, or recovery, these appointments provide a safe space to ask questions.

Regular check-ups help put your mind at ease, giving reassurance that both you and your baby are on track and supported throughout these final months.^2.

The third trimester is a period of anticipation, preparation, and adaptation. While discomfort, fatigue, and emotional ups and downs are normal, breaking tasks into manageable steps, connecting with supportive communities, and keeping up with healthcare appointments can make this stage more manageable and enjoyable. Focus on what you can control, rest when needed, and embrace the excitement of meeting your baby soon.

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