The third trimester marks the final stage of pregnancy, from week 28 until delivery. As you get closer to meeting your baby, your body goes through many changes, and your baby prepares for life outside the womb. This time can be exciting, but it may also come with physical challenges and new emotions. Here’s what to expect in the third trimester and how to stay healthy during the final stretch of your pregnancy journey.

When Does the Third Trimester Start?

The third trimester begins at week 28 and lasts until you give birth, usually around week 40. Some women may deliver earlier or later, but full-term pregnancies generally fall between weeks 37 and 42.

Your Baby’s Development in the Third Trimester

During the third trimester, your baby is growing rapidly, gaining weight, and getting ready for life outside the womb.
Key Developments:

• Week 28-32: Your baby’s brain is growing and developing at a rapid pace. The lungs continue to mature, and your baby practices breathing movements.
• Week 33-36: Your baby’s bones are fully formed but still soft. The skin becomes smoother as fat continues to accumulate. Around this time, your baby may start to move into a head-down position, preparing for birth​.
• Week 37-40: At this point, your baby is considered full-term. They’re continuing to build fat to help regulate their body temperature after birth, and all organs are fully developed and functioning.

Physical Changes and Symptoms in the Third Trimester

As your baby grows, you’ll likely experience some physical discomforts and changes in your body. Here are some common third-trimester symptoms and how to manage them:

1. Back Pain

Your growing belly shifts your center of gravity, which can strain your back muscles.

• How to Cope: Practice good posture, wear supportive shoes, and use a pregnancy pillow while sleeping to reduce strain on your back​.

2. Braxton Hicks Contractions

These “practice contractions” can cause your stomach to tighten, but they are usually irregular and not painful.

• How to Cope: If you feel Braxton Hicks contractions, try changing positions or drinking water to help them subside. If the contractions become regular or painful, contact your healthcare provider as this could be a sign of labor​.

3. Shortness of Breath

As your baby grows and your uterus expands, it can push up against your diaphragm, making it harder to breathe.

• How to Cope: Sit up straight to give your lungs more room to expand, and try to take slow, deep breaths​.

4. Swelling

It’s common to experience swelling, especially in the feet and ankles, due to the extra fluid your body is holding during pregnancy.

• How to Cope: Elevate your feet when sitting, avoid standing for long periods, and wear comfortable shoes. Drink plenty of water to help reduce swelling​.

5. Frequent Urination

As your baby grows, the pressure on your bladder increases, leading to more trips to the bathroom.

• How to Cope: Stay hydrated, but try to reduce fluid intake in the evening to minimize nighttime bathroom trips. If you experience pain or burning while urinating, contact your doctor, as this could be a sign of a urinary tract infection​.

Emotional Changes in the Third Trimester

The third trimester can be an emotional time as you prepare for labor and delivery. You may feel excited, anxious, or a mix of both as you get closer to meeting your baby.
How to Manage Emotions:

• Talk to Your Partner or Loved Ones: Sharing your feelings can help relieve stress and strengthen your support network.
• Practice Relaxation Techniques: Deep breathing, prenatal yoga, or meditation can help you stay calm and centered during this time​.
• Prepare for Birth: Attending childbirth classes and creating a birth plan can help reduce anxiety by making you feel more prepared for labor and delivery​.

Staying Healthy in the Third Trimester

Taking care of your health is essential during the final stretch of pregnancy. Here are a few ways to ensure both you and your baby stay healthy:

1. Eat a Balanced Diet

Focus on nutrient-dense foods that provide energy and support your baby’s growth. Continue to include protein, calcium, iron, and fiber in your meals.

• Tip: Eating small, frequent meals can help manage heartburn and prevent overeating, which can be uncomfortable during this stage​.

2. Stay Hydrated

Drinking enough water is important to help with digestion, prevent swelling, and keep you feeling energized.

• Tip: Aim for 8-10 glasses of water per day, and consider including hydration-rich foods like cucumbers and watermelon in your diet​.

3. Exercise Safely

Staying active can help with circulation, reduce swelling, and improve your mood. Walking, swimming, and prenatal yoga are great low-impact exercises for the third trimester.

• Tip: Always check with your healthcare provider before starting or continuing any exercise routine​.

4. Attend Prenatal Appointments

Regular check-ups with your healthcare provider are crucial during the third trimester. These appointments help monitor your baby’s growth, check for complications, and allow you to ask any questions.

• Tip: You may also receive important tests during this time, such as Group B strep screening and a final ultrasound to check your baby’s position​.

Signs of Labor: What to Watch For

As you near the end of your pregnancy, it’s important to recognize the signs of labor. Here are some common signs that labor is starting:

• Regular contractions that don’t go away with rest.
• Water breaking, which can be a gush or a steady trickle of fluid.
• Lower back pain or cramping that radiates to your abdomen.
• Loss of the mucus plug, which may appear as a clear or blood-tinged discharge​.

If you experience any of these signs, contact your healthcare provider to discuss your next steps.

The third trimester is an exciting time as you prepare for your baby’s arrival. While it can come with physical challenges and emotional ups and downs, it’s also a period of anticipation and joy. Stay connected with your healthcare provider, take care of your body, and enjoy the last few weeks before you welcome your little one into the world.