So now we are in the home stretch of the third trimester – and our mini-series! Today we are going to close out with talking about the third trimester and all the wonderful and exciting changes that are coming to bear. Most major health organizations agree that the third trimester lasts from week 28 to week 40 – or whenever you give birth. The baby is considered full term at the end of 37 weeks. The final trimester is all about growth and preparation – for you and baby! This can be another physically and emotionally challenging time as you prepare for birth; balance feelings like excitement, fatigue, and worry; and experience physical discomfort as the baby grows. This is also generally the time that you take lactation and birth prep classes. But we will cover all the nitty-gritty of what to expect. So let’s talk about it.

Prenatal Care

Once you hit 28 weeks, your healthcare provider will most likely schedule bi-weekly prenatal visits to check on the health of the fetus. If you are high-risk, this may occur more often. Once you hit 36 weeks, visits are often scheduled weekly. It is important to keep track of any new symptoms you have and let your provider know. Like other visits, your healthcare provider will check your weight and blood pressure as well as monitor your baby’s growth, position in the uterus and movements. This is a good time to broach any specific labor and delivery preferences that you may have. Certain vaccinations are recommended during the third trimester, such as COVID-19 and one dose of Tdap between 27 and 36 weeks. Tdap can help protect your baby against whooping cough before they can be vaccinated. 

You may also be screened for certain conditions that may make your birth more high-risk, including gestational diabetes, iron deficiency anemia and group B strep. 

Your Body

Your body is going to continue to change as “D-day” approaches. These changes include:

• Braxton Hicks contractions, which are characterized as mild, short contractions that feel like tightness in the abdomen. They tend to occur more regularly and strongly as you get closer to your due date.

• Back aches may occur as pregnancy hormones further relax the ligaments around your pelvic area in preparation for birth. This lack of stability can lead to lower body aches and pains. It can be helpful to continue to exercise regularly as tolerated, sit in chairs with supportive backs, and wear supportive shoes. 

• Shortness of breath and heartburn may occur as your lungs have less room to expand as the baby grows. Those same pregnancy hormones also relax the valves in the digestive tract so avoiding fried / spicy foods, citrus and chocolate may help relieve symptoms.

• You may experience an increase in urination frequency as the baby grows and sits more fully on your bladder. 

Your Baby

By the time of delivery, your baby will be 19 to 21 inches long and weight about 6 to 9 pounds. The last major changes to your baby are also occurring during the final trimester. This includes:

• Continued brain development.

• Being able to see and hear. 

• The bones of the skull remain soft to make passing through the birth canal easier.

• The lungs mature by week 38.

• The head may turn downward in the final few weeks to prepare for birth.

So…as all these crazy (and exciting) changes occur, it is vital that you continue to take care of yourself. Some important things to keep doing include taking that prenatal vitamin; drink lots of water; stay active in a way that feels good to you (no discomfort or pain); eat a diet high in fiber, health fats, carbs and protein with enough caloric intake (roughly 300 extra calories a day); keep up with dental hygiene; and get plenty of rest and sleep.
We do encourage EVERY MAMA who isn’t on bedrest to access our Birth Prep Movement Guide and start doing at least 3 of the stretches/exercises 2x per day/ They should only take about 5 minutes each time! The exercises are designed to allow you to prepare your body for up coming labor. Start them at around 34-36 weeks of pregnancy ALONG WITH your perineal massage (example of that can be found here!)

Some things that may be good to continue to avoid include strenuous exercise or strength training that could potentially injure the abdomen; alcohol, smoking and illegal drugs; raw fish or smoked seafood as well as other foods we’ve talked about in previous posts; and long road trips or flights, particularly after 34 weeks. 

Overall, the third trimester is the final countdown to meeting your baby. It is an exciting time where a lot of changes occur for both you and the baby. This is a good time to continue to care for yourself to make labor and delivery as smooth as possible. It may help to seek out friends and family for support. Overall, there are big changes coming and it is an exciting time!

<3 The Recharged Performance Therapy Team

(321) 802-1630

www.rechargedperformancetherapy.com

References

https://www.healthline.com/health/pregnancy/third-trimester-developing-baby

https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20046767

https://my.clevelandclinic.org/health/articles/third-trimester

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-third-trimester