The third trimester is the last phase of pregnancy, from week 28 till delivery. A lot changes during this time. Your baby grows, your body feels heavier, your mind starts preparing for labour, birth, and what life will look like after. This is the phase where things start to feel real. You’re prepping, planning, and sometimes overthinking.

Let’s break down what really happens during the third trimester and how to get ready for the birth, without making it feel overwhelming.

What to Expect in the Third Trimester

Physical Changes in the Third Trimester

During the third trimester, your baby experiences rapid growth, gaining weight and developing essential features like the brain, muscles and fat layers. For you, this stage can bring fatigue, bloating and swelling. Walking long distances may feel challenging and getting comfortable enough to sleep might also become difficult.

Some women also get heartburn, backaches, or varicose veins. Nothing surprising. Your body’s working round the clock. Some of these symptoms may come and go. Some might stick around till birth.

Emotional and Mental Changes

This is a time when your emotions also swing. On some days, you’ll feel energetic and productive and on other days, anxious or restless.

Anxiety about labour is common. Reading up, talking to your doctor, or just sharing your thoughts with close ones helps. If something’s disturbing you, physically or mentally, bring it up. Don’t wait for your next check-up to speak up.

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Preparing for Labour in the Third Trimester

Understanding Labour Signs

There are some signals that your body’s getting ready. Contractions are a big one. At first, they might be false alarms, also known as Braxton Hicks. They don’t last long and usually go away when you change positions or rest. Real ones get stronger and more regular. If they don’t stop, it’s time to call your doctor.

Another clear sign of going into labour is that your water breaks. It might be a trickle or a sudden gush. Either way, that’s not something to ignore. Also watch for back pain, cramps, or light bleeding. If anything feels off or new, please don't hesitate to see your doctor.

Read more about - What to Expect in the First Trimester Pregnancy: Early Signs and Symptoms.

Creating a Birth Plan

A birth plan is a simple way to let your care team know what you prefer. You can include your thoughts on pain relief, who should be in the room, or how you feel about medical interventions. Think of it more like a wishlist than a rulebook, because births don’t always go exactly as planned.

Keep it short, clear and flexible. Your doctor or midwife can help shape it if you’re not sure what to include.

Choosing a Birth Location

Where you give birth is personal. Some prefer home births, but they’re only safe if your pregnancy is low-risk and you have trained help. Most people still choose hospitals for the added safety net, especially if there are complications or high-risk pregnancy.

At BLK-Max Super Speciality Hospital, we offer maternity care that balances medical readiness with a calm, private environment. From delivery options to pain relief, everything’s explained and built around what works for you.

Physical Preparation for Labour & Birth

Prenatal Classes

These classes aren’t just for first-time parents. They walk you through how labour works, what to expect and how to deal with the pain. They cover breathing techniques, how to push, when to push and even newborn care basics. You can also meet other parents-to-be, which is a bonus.

If you’re someone who prefers watching videos or apps, that works too, but try to attend at least one live class with a certified educator.

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Exercises for Labour Preparation

You don’t need a gym. Just light, safe movements. Try pelvic tilts to ease back pain. Squats help open up the pelvis. If your doctor gives you the go-ahead, perineal massage in the final weeks may help with delivery. It’s not for everyone, but you can ask.

Stretching, breathing, and staying active can make labour smoother and recovery a bit easier, too.

Packing Your Hospital Bag

You’ll want this ready by week 36. Some start even earlier.

• For you: comfortable clothes, toiletries, pads, undergarments, your ID, any prescriptions, and a charger.
• For the baby: clothes, nappies, wipes and a soft blanket.

Pack light and don’t overthink it. You’re not moving in, you're just prepping for a short, important stay at the hospital.

Third Trimester Health Tips

Nutrition for the Final Trimester

Eat clean and eat often. Include iron, calcium, and protein in your meals. Leafy greens, lentils, fruits, eggs and milk are all solid options. Drink lots of water. Small meals help with heartburn. Cut down on junk and sugary snacks. You don’t need to obsess over calories, just eat smart and enough.

Keep taking your vitamins and supplements as prescribed. Don’t add anything new without checking.

Managing Discomforts

Some things just come with the third trimester, like backaches, sleep problems and swollen feet. You might also get breathless sometimes, especially when the baby pushes against your ribs.

To deal with it:

• Use pillows for support when sleeping
• Don’t stand too long
• Wear shoes with a proper grip
• Stretch when you wake up
• Nap when you need to

A hot water bottle or gentle massage can also help. And yes, it’s okay to feel grumpy sometimes. It’s not easy. Don’t expect to power through every day.

Learn more about - Sleeping Disorders: Causes, Symptoms, and How to Improve Sleep Quality.

Mental & Emotional Well-Being During the Third Trimester

Coping with Anxiety & Fear

You might have questions running in your head at odd hours, and it’s not just you. Most people feel like this at some point during the third trimester.

One thing that helps is breaking the silence around it. Talk to your gynaecologist doctor. Share your fears with your partner or a close friend, and don’t carry it all inside. Simple breathing exercises, light meditation, and even audio sleep stories can help calm you down at night.

If social media overwhelms you, take a step back. Too much information is just noise sometimes.

Know more about -

Understanding Breathing Difficulty: Common Symptoms and Causes.

Support Systems & Communication

It helps to have someone who gets it, or at least tries to. Whether that’s your partner, your mum, a friend, or even a therapist, talking makes things feel lighter.

At BLK-Max Super Speciality Hospital, our care teams are trained to listen without judgment. The more we know about what you’re feeling, the better we can help.

Conclusion

It's not just counting weeks in the third trimester. You need to prepare your body and mind for something that will change your life in both big and small ways. Some days will go by too slowly and other days will go by too quickly. At BLK-Max Super Speciality Hospital, we're here to help you in every step of this journey, from regular check-ups and pregnancy classes to labour, delivery and care after the birth. Get in touch with us if you need help making a birth plan or want to know what to expect during labour.

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Frequently Asked Questions About Third Trimester

1. Can traveling during the third trimester be safe?

Travel during the third trimester is possible if your pregnancy is healthy and low-risk. However, long journeys should be avoided, and you should always consult your doctor before traveling. Carry medical records and know where the nearest healthcare facilities are in case of emergencies.

2. How can I differentiate between real labor and false contractions?

False contractions, known as Braxton Hicks, are irregular, often painless, and subside with rest or position changes. True labour pains are rhythmic contractions that grow stronger over time, and are accompanied by signs like water breaking or increased back pain. If unsure, it’s best to call your healthcare provider.

3. Is it normal to feel more emotional or irritable during the third trimester?

Yes, hormonal changes, physical discomfort, and the stress of impending childbirth can heighten emotions. Mood swings, anxiety, and irritability are common. Seeking support from family, friends, or professionals, and practicing relaxation techniques can help manage these feelings.

4. How do I prepare financially for labor and delivery in the third trimester?

Start by reviewing your health insurance coverage and understanding hospital costs. Keep important documents, contact numbers, and payment options ready. Budgeting for essentials like hospital stay, newborn supplies, and postpartum care can reduce stress later on.

5. What are the early warning signs that require immediate medical attention?

Contact your healthcare provider if you experience heavy bleeding, severe abdominal pain, sudden swelling, high fever, or if the baby’s movements decrease noticeably. These symptoms could indicate complications and should be addressed without delay.

6. How important is sleep during the third trimester and how can I improve it?

Quality sleep is essential for both physical recovery and emotional well-being. As your belly grows, sleeping comfortably may be difficult. Use pillow for support, sleep on your side, and practice calming routines like reading or deep breathing before bed to enhance rest.

7. Should I continue exercising in the third trimester?

Exercise is encouraged, as long as it's approved by your doctor and done safely. Activities like walking, swimming, or prenatal yoga can boost circulation, reduce discomfort, and help with labor. Avoid strenuous or high-impact exercises, and listen to your body’s signals.

8. How can I manage sudden cravings or aversions to food during the third trimester?

Hormonal changes can affect appetite and taste preferences. To manage cravings, choose nutritious alternatives and eat small, balanced meals throughout the day. If aversions make eating difficult, work with your doctor or a nutritionist to ensure you’re meeting your dietary needs.

9. How do I involve my partner or support person in third-trimester preparations?

Encourage your partner or support person to attend prenatal appointments, childbirth classes, and planning discussions. Involving them helps build a shared understanding of labor expectations and allows them to offer emotional and physical support throughout the process.

10. Can stress during the third trimester affect labor and delivery?

Excessive stress may impact sleep, appetite, and overall health, which can indirectly affect labor readiness. Managing stress through mindfulness, therapy, support networks, and regular exercise can help you feel more prepared and resilient as you approach towards delivery.