Third Trimester (Weeks 28–40+): Preparing for Birth
The third trimester brings the pregnancy to its full term. The baby continues to grow in size and weight, preparing for life outside the womb. Important developments include lung maturation, brain growth, and fat storage. The baby starts moving into the head-down position, getting ready for birth.
This period can be physically taxing. Common symptoms include shortness of breath, swelling in feet and hands, frequent urination, heartburn, and trouble sleeping. The growing belly may cause back pain and discomfort during daily activities. Braxton Hicks contractions—often called “false labor”—become more frequent as the body prepares for labor.
Expecting mothers should closely monitor fetal movements, attend regular prenatal visits, and discuss their birth plan with their healthcare provider. It's also wise to pack a hospital bag by week 36 and finalize decisions about pain management, breastfeeding, and postpartum care.
Despite the discomforts, the third trimester is filled with excitement and anticipation. As you count down to your due date, this is a time for rest, preparation, and emotional connection with your baby and support system.
1. What’s Happening in Your Body: Third Trimester (Weeks 28–40+)
The third trimester is the home stretch of your pregnancy journey, and your body is working overtime to prepare for birth. By now, your baby bump is likely very noticeable, and as your little one grows rapidly, so do the physical demands on your body. You may begin to feel more tired again, much like in the first trimester, but this fatigue often comes from carrying more weight, disrupted sleep, and the anticipation of labor and delivery. Common physical changes include shortness of breath, swelling in your feet and ankles, backaches, and Braxton Hicks contractions—also known as “practice” contractions. Your breasts may begin to leak colostrum, the first form of milk your body produces in preparation for breastfeeding.
Hormones continue to shift and may cause mood changes, vivid dreams, or trouble sleeping. You might also notice increased pelvic pressure as the baby drops lower in preparation for birth, a process called "lightening." Digestive issues like heartburn or constipation can continue or intensify, and some women experience carpal tunnel symptoms due to fluid retention. Every body reacts differently to the third trimester, but rest assured—your body knows exactly what it’s doing. These symptoms, though sometimes uncomfortable, are signs that your baby is growing strong and your body is getting ready to welcome new life.
2. Baby’s Development: Tiny But Mighty – Third Trimester (Weeks 28–40+)
During the third trimester, your baby undergoes incredible growth and final preparations for life outside the womb. At the beginning of this stage, your baby is around the size of an eggplant, but by the end, they’ll weigh between 6 to 9 pounds and measure about 18 to 22 inches long—ready for birth. Organs like the brain and lungs continue to mature rapidly. The brain develops billions of neurons, laying the groundwork for learning and development, while the lungs prepare to breathe air with the production of surfactant.
Your baby’s senses are also sharpening. They can now respond to light, sound, and even your voice. Their eyes can open and close, and they may begin to track movement from inside the womb. Around week 32, babies start settling into the head-down position, preparing for delivery. Fat continues to build under their skin, giving them that chubby, adorable appearance. You might also notice more pronounced movements, as your baby stretches, kicks, and rolls in tighter quarters.
By the final few weeks, your baby’s immune system strengthens with antibodies passed from you, and their sleep-wake cycles begin to form. Some babies even grow a full head of hair! While space becomes limited, these final weeks are essential for your baby’s development and readiness for birth. Every wiggle and hiccup is a sign that your little one is thriving and getting ready to meet you soon.
3. What to Expect at Prenatal Appointments – Third Trimester (Weeks 28–40+)
In the third trimester, your prenatal appointments become more frequent—typically every two weeks from weeks 28 to 36, and then weekly until delivery. These visits are crucial for monitoring both your health and your baby’s well-being as the big day approaches. Each appointment usually begins with the basics: checking your weight, blood pressure, and urine for signs of protein or infection. Your provider will also measure your belly (fundal height) to track your baby’s growth and listen to their heartbeat using a Doppler device.
As your due date gets closer, your provider may check your baby’s position to determine if they are head-down. Around week 36 or later, you’ll likely have a Group B Strep test to check for bacteria that could affect the baby during delivery. If your baby is breech or sideways, your provider might discuss options such as an external cephalic version (ECV) to try turning them. You’ll also talk about signs of labor, your birth plan, and what to do when contractions start or your water breaks.
In these final weeks, your doctor or midwife is keeping a close eye on any signs of complications, like preeclampsia or gestational diabetes, and will monitor your baby’s movements. If you’re past your due date, you might also discuss induction options. These appointments are also a perfect time to ask questions about labor, delivery, pain management, breastfeeding, and postpartum care—nothing is off-limits. Your provider is there to support you through the final stretch of your pregnancy journey.
4. Tips for a Healthy Third Trimester
As you enter the final stretch of your pregnancy, focusing on your physical and emotional well-being is more important than ever. The third trimester often comes with increased physical discomfort—like backaches, swelling, and trouble sleeping—so listening to your body is key. Prioritize rest and sleep whenever you can, using pillows for support and sleeping on your side to improve circulation. Gentle movement like prenatal yoga, stretching, or walking can help ease aches and improve your mood, as long as your healthcare provider gives the green light.
Eating a well-balanced diet rich in protein, fiber, and healthy fats will support your energy levels and your baby’s continued growth. Small, frequent meals may help if heartburn becomes an issue. Staying hydrated is also essential, especially if you’re experiencing swelling or Braxton Hicks contractions. Keep taking your prenatal vitamins, paying close attention to your iron and calcium intake as your baby’s bones harden and blood supply increases.
As labor approaches, it’s a great time to start preparing mentally and emotionally. Consider taking childbirth classes, practicing relaxation techniques, and discussing your birth plan with your provider. Pack your hospital bag, install the car seat, and make sure you have essentials ready for both you and the baby. Don’t forget to care for your emotional health too—whether that’s journaling, talking to your partner or friends, or seeking support if anxiety or fear about labor arises. You’re almost there, and taking these small but powerful steps will help you finish strong and feel empowered for delivery.
5. Common Emotions (And That’s Okay) Third Trimester
The third trimester can be an emotional rollercoaster, and that’s completely okay. As your due date approaches, it's common to feel a mix of anticipation, excitement, nervousness, and even fear. You may find yourself daydreaming about meeting your baby one moment and worrying about labor and delivery the next. Many women also experience mood swings due to hormonal shifts, physical discomfort, and sleep disturbances. Add in the mental load of preparing for a new chapter in life, and it’s no wonder emotions can run high.
Some expecting mothers may feel overwhelmed by all the changes, especially if they’re trying to wrap up work responsibilities or finalize their birth plans. Others may struggle with body image issues or feel self-conscious as their bump grows and mobility becomes more limited. It’s also natural to have concerns about how life will change—whether it’s about parenting, relationships, or finances. On the flip side, many women also report feeling deeply connected to their baby during this time, with moments of joy and bonding as the baby moves and kicks.
Whatever you’re feeling, know that it’s valid. There’s no “right” way to feel as you prepare to give birth. Be kind to yourself, and don’t hesitate to talk openly with your partner, a friend, or a mental health professional if you need support. Pregnancy is as much an emotional journey as it is a physical one, and you’re not alone. You're doing something incredible—give yourself credit for that.