What to Expect in the Third Trimester of Pregnancy

What to Expect in the Third Trimester of Pregnancy

Pregnancy is an incredible journey, and as you enter the third trimester—from week 29 to around week 40—you’re in the final stretch. This stage is marked by a mix of excitement, anticipation, and a fair share of physical and emotional changes. It’s a time of rapid growth for your baby and careful preparation for the big day ahead. In this article, we’ll walk you through what to expect, how to prepare for labor, and key tips for navigating the final weeks with confidence and care.

 

Image: MamaEase Maternity Biker Shorts - CradleNest


Your Baby’s Development During the Third Trimester

So much happens in these last few weeks of pregnancy — your baby is growing quickly, getting ready to meet the world. Every day brings new milestones as your little one prepares for life beyond the belly. Here’s what’s happening inside — and how you can support your baby’s healthy development as the big day approaches.

  1. Sensory Development

    • By this stage, your baby’s senses are becoming more fine-tuned—especially hearing. They can recognize familiar voices, particularly yours and your partner's, and may even respond to soothing sounds or music.

    • Talk, sing, and play music to your baby. Familiar voices and soothing sounds help stimulate auditory development.

    • Reduce stress where possible—calm environments contribute to emotional and neurological development.

  2. Rapid Growth and Weight Gain

    • Your baby begins to put on more weight, developing essential fat stores that will help regulate body temperature after birth.

    • Eat an extra 480 kcal/day, ideally through nutrient-dense options like whole grains, fruits, nuts, and lean proteins. 

      • **Note: Caloric and nutritional needs can vary based on individual factors such as pre-pregnancy weight, activity level, and health conditions like gestational diabetes. If you have specific dietary concerns, speak to your obstetrician or a certified prenatal dietitian for personalised guidance.

    • Stay hydrated and rest well, as energy and recovery are both essential for healthy growth.

  1. Organ Maturation

    • While most of the major organs are already formed, they’re still maturing. The lungs, in particular, are finishing their development to prepare for that first breath outside the womb.

    • Take prenatal supplements with folic acid, DHA, and iron to aid in lung and brain development.

    • Avoid smoking and secondhand smoke: this may impair lung development.

  2. Reflex Development

    • As your baby grows, they begin practicing key reflexes like sucking, swallowing, blinking, and grasping.

    • Make sure you’re getting enough protein and choline, two nutrients vital for your baby’s muscle tone, nerve function, and brain development. 

      • **Note: Choline is a nutrient similar to B-vitamins, playing a key role in developing your baby’s memory and learning centres in the brain.

    • Good sources of choline include:

      • Eggs (especially the yolk!)

      • Lean meats (like chicken or beef)

      • Fish (such as salmon — bonus: also high in DHA)

      • Broccoli and cauliflower

      • Soybeans and kidney beans

      • Milk and fortified cereals

    • Keep moving! Light prenatal exercises — such as walking, stretching, swimming, or gentle yoga — help boost blood flow to the placenta and support your baby’s overall development. Movement also helps with your own circulation, mood, and energy levels.

      • **Note: Always check with your healthcare provider before starting or continuing any exercise routine during pregnancy, especially if you have specific health conditions or complications.


  1. Size and Proportions

    • Around week 33, your baby begins to look more like a newborn, with their body filling out and proportions coming into balance. By full term, most babies are around 51 cm long and weigh about 3.3 kg.

    • Attend growth scans (typically between weeks 32–36) to monitor fetal size, position, and placenta health.

    • Practice good posture and gentle movement to encourage optimal fetal positioning as your baby grows and fills out the womb.


Common Third Trimester Conditions in Mothers

Your baby is nearly ready to meet the world—but in the meantime, your body is working harder than ever. From growing belly aches and sleepless nights to powerful kicks and heartburn, this phase is full of both challenges and incredible milestones. Understanding what to expect can help you feel more prepared, more supported, and more connected to your body and baby. Common third trimester conditions, and how to care for yourself are detailed below:

 

  1. Back Pain and Pelvic Discomfort

    • As your baby grows, the weight shifts forward, putting strain on your lower back and hips.

    • Use a pregnancy support belt or body pillow for better alignment.

    • Prenatal yoga or gentle stretching can ease tension and improve posture.

    • Avoid standing for long periods and wear supportive shoes to reduce discomfort.


  1. Frequent Urination and Bladder Pressure

    • Pressure on your bladder increases, causing more frequent trips to the bathroom.

    • Stay hydrated but limit fluid intake right before bed.

    • Practice pelvic floor exercises (Kegels) to strengthen bladder control


  1. Shortness of Breath

    • The expanding uterus can make it harder to breathe deeply.

    • Sleep with extra pillows to elevate your upper body

    • If breathlessness worsens suddenly, consult your doctor immediately.


  1. Swelling

    • Fluid retention may cause swelling in your feet, hands, and face.

    • Elevate your feet when sitting and avoid crossing your legs.

    • Wear loose clothing and comfortable shoes


  1. Leg Cramps and Varicose Veins

    • Increased pressure on veins can cause cramps and visible varicose veins.

    • Stretch your legs before bed, and massage gently when cramps occur 

    • Stay active with daily light walks to improve blood flow

    • Wear compression stockings, if prescribed.


  1. Heartburn and Indigestion

    • Hormonal changes and pressure on your stomach can cause acid reflux and indigestion.

    • Eat small, frequent meals and avoid lying down right after eating.

    • Limit spicy, greasy, or acidic foods.

    • Elevate your upper body while sleeping to reduce reflux


  1. Braxton Hicks Contraction

    • These are irregular, usually painless “practice” contractions.

    • Stay hydrated and rest—dehydration can trigger Braxton Hicks.

    • Time your contractions. If they become regular, stronger, or closer together, contact your healthcare provider.


  1. Preeclampsia 

  • A serious pregnancy complication characterized by high blood pressure and possible organ damage.

  • Warning signs include sudden swelling in the face/hands, persistent headaches or visual disturbances, severe upper abdominal pain, and high blood pressure readings.

  • Call your doctor or go to the hospital immediately if symptoms appear

Preparing for Labor and Beyond

As you approach the final weeks of pregnancy, it’s completely normal to feel a swirl of emotions. During this time, a little preparation goes a long way. 

Gentle exercises can be a game changer. Prenatal yoga, stretches, and pelvic floor exercises not only help ease the discomfort of carrying extra weight, but they also improve flexibility and muscle strength. This can make labor smoother and recovery easier. 

Image: Yoga and pilates classes for mums and mums-to-be in Singapore - HoneyKids Asia

Breathing exercises can help guide your breathing during contractions and manage pain more effectively. Practicing deep, steady breathing can really empower you when the big day arrives.

Knowing when to head to the hospital is crucial as well. True labor contractions usually get stronger, longer, and closer together, often accompanied by your water breaking. If you’re unsure, it’s always better to call your healthcare provider.

Beyond the physical prep, emotional readiness is just as important. Don’t hesitate to share how you’re feeling with your partner, family, or friends. Having a support system can make a big difference. Many women find comfort in childbirth education classes or even just talking to other moms who’ve been through it.

Having your hospital bag packed early with essentials for you and baby means you can relax when labor starts. And setting up your nursery, no matter how simple, helps turn anticipation into action. Don’t forget to keep up with your prenatal appointments — they’re key to tracking your baby’s growth and making sure you’re both doing well.


Moments Before your Great New Adventure

Remember, the third trimester is about tuning in to your body and baby, making gentle preparations, and allowing yourself grace. Soon, you’ll be welcoming your little one into the world — and all this effort will pay off in those first precious moments together.

Navigating this period — with all its changes, emotions, and anticipation — can feel overwhelming at times, but you don’t have to do it alone. Here at CradleNest, Singapore’s first all-in-one baby tracking and parenting support app, we are here to walk this journey with you. Whether you’re seeking advice, support from other mums and families, or tools to track your baby’s growth, CradleNest is here to help you feel informed, confident, and connected. Download the CradleNest app to join us, and follow us on Instagram (@cradlenestsg) for updates, tips, and a peek into our growing community!

 

This article was informed by resources from the following: