Third Trimester of Pregnancy: Everything You Need to Know
Welcome to the third trimester! You're in the home stretch now.

The third trimester is exciting, nerve-wracking, and—let’s be honest—uncomfortable, but if you know what to expect, you’ll be able to confidently navigate these last few months. Read on to learn more about how to prepare for weeks 28 to 40 of pregnancy.
How will your body change during the third trimester?
During the third trimester, you might be more exhausted than ever before. As your baby grows, he’ll crowd your internal organs. As a result, you may now have to contend with yet more unpleasant pregnancy symptoms, such as: 1
- Shortness of breath
- Needing to pee frequently
- Heartburn
- Indigestion
- Difficulty finding comfortable sleeping positions
Your posture may also change, and you may experience more back pain, which you can alleviate with gentle exercises and maternity support belts (belly bands).
Other common third-trimester symptoms
You may also notice more swelling as your body retains a lot of fluid—particularly in your legs, ankles, feet, and fingers. 2 This is known as edema.
While a little swelling is normal, watch out for sudden or severe swelling, especially in the face and hands. This could be a sign of preeclampsia (a dangerous pregnancy complication characterized by high blood pressure).
Look out for these other changes as well:
- Lightening or dropping: You might notice your belly lowering and tilting forward two to four weeks before delivery. This indicates that your baby is settling into position for birth. Though you may find it easier to breathe, this will increase the pressure on your bladder. 3 4
- Braxton Hicks contractions: As you approach your due date, your body will flex your uterine muscles to prepare them for childbirth. These “practice” contractions, also known as Braxton Hicks contractions, are a classic symptom of false labor—you may feel like the baby’s coming, but she isn’t.
- Pregnancy insomnia: You’re not alone if you have trouble getting enough sleep. Up to 80% of pregnant women struggle with insomnia. 5
- Lightning crotch: You may sometimes feel sharp, shooting pains in your pelvic area as your baby presses on your nerves, and your hormonal changes relax the muscles, joints, and ligaments in your pelvis. 6
- Leaking breasts: Your breasts may grow larger and heavier, and you may see the first signs of breast milk coming in. You may even start to leak colostrum, which is early breast milk. 7
- Hemorrhoids and varicose veins: You may also develop hemorrhoids and pregnancy-induced varicose veins (bulging veins in your legs) due to your increased blood volume. 8
Talk to your doctor about how to manage your symptoms. They’ll also ease any concerns you have about you and your baby’s safety.
How will your baby develop during the third trimester?
As mentioned, your baby may drop lower in your stomach as he gets ready for delivery. Usually, he’ll turn his head down towards your cervix. This is known as the vertex position. The back of his head may either be against your belly (occiput anterior) or facing your spine (occiput posterior). 9
Here are your baby’s other big changes this trimester:
Your baby’s size
By the time you’re 28 weeks pregnant, your baby is around 14 inches long and 2½ pounds. 10 From week 36 of pregnancy onwards, he’ll gain about half a pound and grow half an inch every week.
By the time you’re ready for labor, he’ll weigh about six to nine pounds and measure 19–21 inches long. 11 12
Your baby’s physical and cognitive developments
Your baby’s major organs, particularly his brain, lungs, and kidneys, will finish developing in the third trimester. 13 He can now perceive light and dark and even hear your voice and respond to sounds from the outside world, like music. 14
The importance of calcium for your baby
As your baby’s cartilage transforms into bone, you may need more calcium. The best way to get enough calcium is by including high amounts of it in your pregnancy diet.
Milk and dairy products are usually the best sources of calcium. However, if you have trouble digesting them, you can also get calcium from broccoli, fortified cereals, almonds, sardines with bones, dark leafy vegetables, and calcium supplements. 15
How can you get ready for your baby’s arrival?
The third trimester is the perfect time to finalize preparations for your little one’s arrival. Use this checklist to stay organized:
Attend your prenatal checkups
Continue your regular prenatal visits. These appointments become more frequent as you approach your due date so your doctor can monitor your and your baby’s health and well-being. You’ll likely have checkups every two weeks from weeks 28–36, then weekly until delivery. 16
Know the signs of true labor
Don’t confuse Braxton Hicks contractions with true labor. During practice contractions, you may experience a tightening sensation in your stomach, similar to your baby “balling up.” Your contractions should be irregular, typically painless, and won’t lead to labor. 3
On the other hand, true labor contractions are rhythmic and get progressively stronger and closer together over time as your body prepares for delivery. 17 They’re also generally more painful.
Look out for these other signs of true labor:
- Water breaking: You’ll know for sure that you’re going into labor when you feel the tell-tale sign of fluid trickling down your leg. However, don’t wait for this to happen if you think your baby’s coming. In reality, only around 15% of women are aware of their water breaking. 18
- Pregnancy discharge: Bloody and mucus-like discharge (often pink, red, or brown) indicates the loss of your mucus plug, which will happen as your cervix dilates. 19
- Regular contractions: True labor contractions usually follow the 5-1-1 rule, meaning you’ll experience contractions around every five minutes, each lasting for one minute. Your contractions, in total, will go on for one hour. 20
Get on the phone with your doctor or midwife immediately if you suspect you’re going into labor, even if you’re not due yet.
Review your birth plan
Go over your preferences for labor and delivery with your doctor or midwife. In preparation for the big day, pack your hospital bag and put it somewhere you can get to at a moment’s notice, like in your car or near the front door.
Pack the essentials, like comfortable clothes, toiletries, phone chargers, and a going-home outfit for your baby. Don’t forget your favorite snacks!
Prepare your postpartum essentials
Gather supplies like sanitary pads, comfortable underwear, and nursing bras (if you plan to breastfeed). You can also cook and freeze meals to make your life easier in the first few weeks after delivery. For safety, make sure your car seat is installed correctly well before your due date.
Make sure you set aside some time to interview potential pediatricians and take classes on baby care, breastfeeding, and infant CPR.
Can you naturally induce labor?
You may be so excited to finally meet your baby (and so tired of your pregnancy) that you want to get things moving along more quickly. Many parents swear by natural methods of inducing labor, but in reality, there’s very little solid evidence to support most of these purported methods.
With that said, here are a few common suggestions that you can ask your doctor about. However, note that some are not backed by any evidence that they work: 21 22
- Using herbal alternatives: Some expecting mothers use evening primrose oil (taken orally or vaginally) or drink red raspberry leaf tea to speed up the process. Unfortunately, a recent review found that that primrose oil isn’t actually effective for this, although it’s a popular folk remedy. 23
- Having sex: Sex during pregnancy is usually safe, and some moms claim it can even trigger labor. The idea is that orgasms boost your oxytocin levels, which may stimulate contractions.
- Staying active: Some people believe that light exercises like walking and rocking back and forth on an exercise ball (birthing ball) or even laughing can help you dilate.
- Stimulating your nipples: Similarly, you can induce contractions through oxytocin by using your hands or a breastfeeding pump to stimulate your nipples. This is the method that has the most solid scientific backing, but if you try it, you should proceed with caution and only under your doctor’s supervision. 24
Always consult your doctor first before following any recommendations like this from your friends, family, and other sources, no matter how well-meaning they may be.
Trust your doctor and your body to know when you’re ready for labor. Again, since most of these methods aren’t scientifically proven to work, even if your doctor does clear you to give them a try, don’t be surprised if your baby won’t budge.
Your doctor can medically induce labor if necessary
While natural methods are not very effective at inducing labor, your doctor may use medical induction if necessary (e.g., if you’re well past your due date). They’ll use one of several methods, such as giving you medications that dilate your cervix or manually rupturing your amniotic sac (amniotomy).
How to take care of yourself during the third trimester
Don’t overlook the importance of self-care in these final weeks. Here are some tips to help you stay healthy and comfortable:
Get gentle exercise
According to the Centers for Disease Control and Prevention (CDC), you should try to get at least 150 minutes of moderately intense aerobic activity each week, like brisk walking, light yoga, or water aerobics.
This level of activity reduces your risk of gestational diabetes, stops you from gaining too much weight, and may also alleviate the symptoms of postpartum depression.
Maintain healthy habits
Continue to avoid alcohol, smoking, raw or undercooked foods, and unpasteurized dairy. Remember to limit your daily caffeine intake to 200 mg (or one 12-ounce cup of coffee). 25
During the third trimester, you need about 450 extra calories per day. Focus on filling that gap by adding nutrient-rich foods to your diet to support your baby’s growth and your own body.
Staying hydrated is also important. Drink plenty of water (around 8 to 12 cups per day) to prevent dehydration and swelling. 26
Don’t forget to relax, either. You can try deep breathing, meditation, or prenatal yoga to manage stress and anxiety.
Get proper rest
Listen to your body and rest when you’re tired. Make sure you also stick to a good sleep routine. Getting fewer than six hours of sleep a night puts you at a higher risk of prolonged or preterm labor, needing a C-section, gestational diabetes, and preeclampsia. Instead, try to aim for 8–10 hours a night. 27
When should you call your doctor?
To reiterate, call your doctor if you experience signs of true labor, such as your water breaking, your contractions becoming regular and rhythmic, and your vaginal discharge appearing mucus-like or bloody.
You should also call your doctor if you experience these symptoms:
Severe abdominal pain
It’s normal to have a little abdominal pain or stomach cramps during pregnancy. However, unrelenting and intense abdominal pain needs immediate medical attention, especially if you get it alongside other worrying symptoms like bleeding or spotting, lower back pain, or pain or burning when you pee. 28
Decreased fetal movement
By now, you should be regularly counting your baby’s movements. You should count at least 10 kicks within an hour. If your baby moves less than that, wait a few minutes and try again.
If he’s still kicking less than 10 times in an hour, contact your doctor right away. 13
Signs of preeclampsia
Preeclampsia is a pregnancy complication that’s characterized by high blood pressure in pregnant and postpartum women. It can cause major problems for both you and your baby, so be aware of the telltale signs, such as: 29
- Severe headaches
- Changes in your vision (blurry vision or seeing light)
- Sudden and rapid weight gain (three to five pounds in one week)
- Swelling around your eyes, face, or hands
Just to be clear, the presence of just one of these symptoms doesn’t necessarily mean you have preeclampsia. But, just to be safe, you’ll need to get checked out by your doctor immediately.
Other abnormal symptoms
Watch out for fever, chills, difficulty breathing, or pain in your chest. Above all, call your doctor if something just feels “off,” even if it’s not explicitly outlined above. You know your body better than anyone else, so go with your gut and get your doctor to look you over.
Final thoughts
It’s hard to believe you’ve made it to your third trimester, but you got through the past 6 months like a champ! As you enter what many women say is the most challenging part of pregnancy, listen to your body, make your final preparations, and conserve your energy for the big day.
Soon enough, you’ll be holding your adorable newborn in your arms, and all the ups and downs of pregnancy will have been worth it.
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