What to Expect in Your Third Trimester

The third trimester runs from about week 28 until your baby is born. Expect a growing bump, more frequent movements then less room to move, Braxton Hicks practice contractions, back and hip discomfort, trouble sleeping, and tiredness. It's the time to prepare for labor and delivery (birth class, birth plan, perineal massage from week 34) and to look after yourself with gentle movement, good sleep, a balanced diet, and support. Always check new things with your provider.

Congratulations, you've made it to the third trimester, which means you're getting closer to meeting your little one. It's exciting, and it can also feel a little overwhelming. Here are the key things to keep in mind as you prepare for this final phase, including the weeks after birth (recovery after birth).

When does the third trimester start?

The third trimester is the final stage of pregnancy, typically starting around week 28 and lasting until birth. Your baby's organs mature and prepare for life outside the womb. Every pregnancy is different, so some women experience symptoms earlier or later than others.

Preparing for labor and delivery

Take a birth preparation class. A birth preparation class can help you feel more confident and equipped, teaching breathing techniques, relaxation exercises, and coping strategies. Attend early in the third trimester so you have time to practice.

Consider your birth plan options. A birth plan outlines your preferences for labor and delivery, such as who will be present and which interventions you're comfortable with. Discuss it with your provider.

Practice perineal massage. Many midwives suggest perineal massage from week 34. The perineal massage tool from Perimom makes it easier to do on your own, with the right oil.

Taking care of yourself

Prenatal yoga. Prenatal yoga keeps you active and relaxed, supports flexibility and the pelvic floor, and eases stress.

Hypnobirthing. Hypnobirthing uses relaxation, visualization, and self-hypnosis to ease the sensations of labor and promote a calm, peaceful birth. Many find it helpful for coping with labor and anxiety.

Mind your mental health. Pregnancy can be emotionally challenging, so it helps to ease stress. Consider talking to a counselor, joining a support group, and practicing self-care like meditation, deep breathing, or a warm bath.

Eat a balanced diet. A varied diet with plenty of water supports the baby's growth and can help avoid complications like gestational diabetes and pre-eclampsia. Keep an eye on weight gain with your provider.

Pack your birth bag. Pack your hospital bag using a maternity checklist a few weeks before your due date. Include comfortable clothing, toiletries, snacks, and your birth plan.

Learn about the fourth trimester. Understanding the physical and emotional changes after birth, recovery, breastfeeding, and newborn care, can ease anxiety and help you feel more prepared and confident.

Prepare, and take care of yourself

The third trimester is about preparing for labor and delivery and looking after yourself. A birth class, perineal massage, a birth plan, gentle movement, and good support all help you feel ready.

As always, check with your healthcare provider before starting anything new.

Frequently asked questions

When does the third trimester start?

Around week 28, lasting until birth.

What symptoms are common in the third trimester?

Braxton Hicks contractions, back and hip discomfort, trouble sleeping, heartburn, swelling, and tiredness as the baby grows.

How do I prepare for birth in the third trimester?

Take a birth class, write a birth plan, start perineal massage around week 34, pack your hospital bag, and keep up gentle movement and good sleep.

When should I start perineal massage?

Most guidance suggests around week 34. Ask your provider about the right timing.

As part of birth preparation, many midwives suggest perineal massage from week 34. The perineal massage tool from Perimom makes it easier to do on your own at home.