The third trimester of pregnancy—weeks 28 through 40—is an exciting but also physically demanding time. Your baby is growing quickly, and your body is doing everything it can to support that growth. But with all those changes come some common pregnancy discomforts that can make everyday life more challenging. These symptoms are normal and experienced by many pregnant people, but that doesn’t mean they’re easy to deal with.
Understanding what’s going on in your body can help you manage these discomforts better and know when to call your doctor. Here’s a simple guide to seven of the most common third-trimester issues and what you can do about them.
1. Back Pain
As your belly grows, your center of gravity shifts, putting extra pressure on your lower back. At the same time, your body releases a hormone called relaxin, which loosens your joints and ligaments to prepare for childbirth. While helpful during labor, it can make your back feel sore and unstable.
Back pain in the third trimester is usually felt in the lower back and hips. It may get worse after standing or sitting for a long time or when you’re trying to sleep. Using pillows to support your belly and back, wearing supportive shoes, and practicing good posture can help. Gentle stretches, warm baths, or prenatal massages may also give relief.
2. Trouble Sleeping
Sleeping becomes more difficult in the final weeks of pregnancy for many reasons. Your growing belly, frequent trips to the bathroom, leg cramps, and even anxiety about labor can make falling and staying asleep harder. Finding a comfortable position gets tricky, especially if you’re a back sleeper who now has to lie on your side.
Try using a pregnancy pillow or extra cushions to support your knees, belly, and back. Avoid screens before bed and try to stick to a calming bedtime routine. Drinking less in the evening may reduce nighttime bathroom visits. If you’re feeling anxious, journaling or talking with your partner or a friend can help calm your mind.
3. Heartburn and Indigestion
Your baby takes up more space as they grow, which can press on your stomach and push acid into your esophagus. This leads to heartburn, which feels like a burning sensation in the chest or throat, especially after eating or when lying down.
To reduce heartburn, try eating smaller meals throughout the day and avoid spicy, greasy, or acidic foods. Don’t lie down right after eating, and consider propping yourself up with pillows when you sleep. Some people find relief with antacids, but always check with your doctor before taking medication.
4. Swelling In Feet And Ankles
Swelling—also called edema—is very common in the third trimester. It usually affects your feet, ankles, and sometimes your hands. Your body holds on to more fluid during pregnancy, and your growing uterus also puts pressure on veins, slowing down blood return from your lower body.
While some swelling is normal, sudden or severe swelling can be a sign of a more serious condition called preeclampsia. It’s important to call your doctor if you notice swelling in your face, around your eyes, or if your hands or feet suddenly balloon.
To ease regular swelling, try elevating your legs when resting, drinking plenty of water, and avoiding standing for long periods. Comfortable shoes and light compression socks may also help.
5. Braxton Hicks Contractions
As your body gets ready for labor, you might start to feel practice contractions, known as Braxton Hicks. These are usually mild and irregular, often described as a tightening or hardening of the belly. They usually go away when you change positions or rest.
Unlike real labor contractions, Braxton Hicks are not regular and don’t get closer together or stronger over time. They’re more common later in the day or after physical activity. Staying hydrated and resting can reduce how often they happen.
If contractions become regular, painful, or are accompanied by other signs like back pain or vaginal discharge, call your doctor right away. It could be the start of true labor.
6. Shortness Of Breath
As your uterus expands, it pushes up against your diaphragm, making it harder to take deep breaths. Many people notice they get out of breath more easily, even after doing something simple like climbing stairs or talking for a long time.
This kind of shortness of breath is common and usually nothing to worry about. Slowing down, sitting upright, and sleeping with your upper body slightly elevated can help. Your baby will “drop” lower in your pelvis as you near your due date, which often makes breathing a bit easier again.
However, if you feel chest pain, very fast heartbeat, or intense trouble breathing, contact your doctor immediately, as these could be signs of a more serious issue.
7. Frequent Urination
The need to pee all the time often returns in the third trimester. As the baby drops lower in your pelvis, they press more on your bladder. You may find yourself needing to go several times an hour or even getting up multiple times during the night.
While you can’t stop this from happening, you can make it more manageable by drinking most of your fluids earlier in the day and cutting back a little in the evening. Avoid caffeine, which can irritate the bladder. If you ever feel burning or pain when peeing, talk to your doctor to rule out a urinary tract infection.
Staying Comfortable In The Final Weeks
The third trimester can be physically and emotionally intense, but knowing what to expect can help you feel more in control. These discomforts are common, but that doesn’t mean you have to suffer in silence. There are plenty of simple things you can do to feel more comfortable, and your healthcare provider can help guide you through it all.
As you count down to meeting your baby, remember to rest when you can, listen to your body, and don’t hesitate to ask for help or support. You’re in the home stretch now—take care of yourself and get ready for the exciting journey ahead.
