THE THIRD TRIMESTER

The Home Stretch

what you need to know in the third trimester

While early pregnancy is filled with excitement and first kicks, it’s the third trimester when things really start to feel real for a lot of people. Read on to learn more about what’s really going on, and how you can support your body the best.

While the second trimester often feels like a bit of a honeymoon period, it’s not uncommon for your energy levels and overall physical stamina to decrease during the third trimester. That’s because your body is working SO hard to grow that little one.

During this last stage of pregnancy, your baby:

  • Gains a large portion of their birth weight (more than half!), including increasing much needed fat layers. This weight gain also helps to protect them during those early days post birth while you’re still figuring out feeding.

  • Continues maturation of important organs like the kidneys, brain and lungs. Baby begins to practice breathing, and you may even feel hiccups as their lungs get the hang of it.

  • Starts to grow hair and fingernails!

  • Typically turns head down if they aren’t already, and will start to engage in the pelvis.

During this last stage of pregnancy, you:

  • May notice increased back pain due to that important extra weight gain.

  • May experience looser feeling joints, especially in your pelvis.

  • Will often notice digestive issues like heartburn or constipation as your uterus starts to take up more space.

  • May have leaking from your breasts as your body starts to product colostrum - your baby’s first food!

  • Often have increased trouble sleeping due to pressure on your bladder and difficulty finding a comfortable position.

  • May notice your belly ‘drop’ as baby settles deeper into the birth canal.

  • Might see increased swelling in your hands and feet. Keep an eye on it if there’s any accompanying vision concerns, headaches, or the swelling comes on very suddenly.

  • May feel emotional thinking about the changes coming. This is normal! Your body undergoes a lot of hormonal changes as it prepares for birth.

The best way you can support yourself in this last trimester is to have grace for yourself. It is normal to slow down a bit, and sometimes to feel less than awesome. This is temporary, but it’s still happening, and it’s important that you feel the ability to acknowledge that! Know that it’s okay to accept help, and it doesn’t make you any less amazing.

Best Practice For the Third Trimester

Provide your body with optimal nutrition:

Gentle Movement for your body:

  • If you haven’t already, this is a great time to pull our your Spinning Babies information! You can start with the Three Balances, and then branch out if you’re feeling ready for more.

  • Protect your hips and public symphysis. This includes supporting yourself during sleep (time for those pillows!) and also being aware when you are getting in and out of vehicles, twisting or putting weight on only one side.

  • Find gentle stretches that feel good to your body, like many of the ones shown by Mamaste Fit here.

Rest:

  • No explanation needed, just listen to your body without fear of judgement. Your body is working hard, you’ve earned the rest! Don’t be afraid to nap during the day if you have the chance, or linger on the couch for a bit longer than you normally would.

Hydrate:

  • While important throughout your entire pregnancy, hydration becames especially important as you near the end of pregnancy and can help deal with both digestive upsets and swelling. This is a great time to choose a new water bottle for during labour!

Third Trimester Checklist

Alongside as much rest as your can handle, there’s a few other things to check off during that last trimester. Take a peek through!

  • Finish your Birth Course

  • Meet with your Doula

  • Consider taking an Infant CPR Class

  • Choose a healthcare provider for baby

  • Pack your birth bag (more on this later!)

  • Download a contraction Timer

  • Come up with a short list of baby names!

  • Finish nursery prep

  • Set up baby’s initial sleep space

  • Wash baby’s clothes and bedding

  • Set up baby changing station

  • Make a quick grab basket of baby things

  • Feed your freezer!

  • Arrange newborn photos

  • Consider colostrum collection

  • Purchase nursing bras or tank tops

  • Practice some relaxation techniques

  • Arrange postpartum help

  • Print your birth preferences

  • Install carseat

  • Pamper yourself (This will be harder later - get those nails done, book a massage or go grab brunch!)

Birth Bag Packing

There seems to be two groups of parents - those who have their hospital bag packed by 30 weeks, and those who are stuffing things in as they walk out the door. Regardless of which camp you fall into, it’s helpful to have a list to get you started. After three births of my own, and countless births I’ve attended, this is my simple birth packing list.

You’ll notice that I have two options - a hospital (or birth centre list) for those who are planning to birth out of home, but also a list for those planning a homebirth. I’ve had two and let me tell you, when my second decided to come VERY fast, it was such a blessing to know that everything we needed for him was already pregathered in a tote in the corner of our living room. And in the case of an unexpected transfer, this way you will have a lot of the essentials already gathered in one spot (though some prefer to also pack an emergency transfer bag). In general, you should aim to have your birth bag mostly packed by 37 weeks.