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Third Trimester
The third trimester is the most physically demanding and emotionally intense part of pregnancy. You’re enormous, sleeping badly, and thinking about little else but the birth. Everything on this page is designed to help you feel genuinely prepared, not just reassured. There’s a difference.
The complete hospital bag checklist
Pack your bag by week 36. Labor can start earlier than expected, and an unpacked bag the night before is more stressful than it needs to be. The checklist covers what you need (not what Instagram suggests you need), what your partner should pack, and what to pack for baby.
Key things first-timers forget: phone charger and a long cable, snacks for your partner, flip flops for the shower, and a going-home outfit for baby that’s actually warm enough.
Get the full checklist →Jump to your week
Tap any week for a full guide to what is developing, what you might feel, and what to do right now.
What to expect physically in weeks 27-40
The discomforts that are completely normal
Back pain and pelvic girdle pain (PGP) are extremely common. PGP affects around 1 in 5 pregnant women and can range from mild to debilitating. A physical therapist can help significantly, ask your provider for a referral early.
Heartburn intensifies as baby pushes against your stomach. Sleep propped up, eat smaller meals, and avoid lying down after eating. If it’s severe, your midwife can prescribe antacids safe in pregnancy.
Swelling in feet and ankles is normal, especially in heat. Sudden, rapid swelling in hands, face, or feet, especially with headaches or visual changes, needs same-day medical attention (pre-eclampsia sign).
Braxton Hicks contractions increase in frequency and intensity. They’re irregular, don’t get progressively stronger, and ease with movement or position change. Real labor contractions are regular, intensify over time, and don’t stop.
- Sudden severe headache or visual disturbance
- Rapid swelling of face, hands, or feet
- Reduced or absent fetal movements, always call, don’t wait
- Heavy bleeding at any point
- Gush of fluid before 37 weeks (possible preterm labor)
- Pain that doesn’t ease
There is no “slowing down near the end.” That is a myth. Call your hospital any time you are worried about movements. They will not think you are overreacting. It helps to count your baby’s movements so you know what is normal for them.
Writing a birth plan that actually works
A birth plan isn’t a contract, it’s a communication tool. Keep it short, flexible, and focused on your real priorities.
What to include
The most useful birth plans cover: where you want to give birth, who you want present, your feelings about pain relief (keeping it open is fine, you can always want more or less), preferences around intervention, the labor positions you’d like to try, skin-to-skin immediately after, cord cutting, vitamin K, and feeding intention. You can map all of these out with our birth plan template.
What not to do
Don’t write a multi-page document. Midwives and doctors often have minutes to read it. One A4 page is ideal. Use bullet points. The most effective birth plans communicate your values and preferences clearly, not a rigid script.
Build in flexibility: “I’d prefer X, but I understand if Y is needed for safety” is honest and useful. Labor rarely goes exactly as planned. That is not failure.
How to know when labor is starting
Early signs (can be days before active labor)
The show: a mucus plug, sometimes blood-tinged, as the cervix starts to efface. Labor may start within hours or days.
Nesting instinct intensifies. You may find yourself wanting to clean and organize everything at 3am. Normal.
Loose stools: the body’s way of clearing out before labor. Common in the 24-48 hours before.
Waters breaking: can be a dramatic gush or a slow trickle. If you think your waters have broken, call your hospital immediately regardless of whether contractions have started.
When to go to the hospital or call your midwife
Contractions that are regular, lasting 45-60 seconds, and coming every 3-5 minutes for first babies (sooner for subsequent pregnancies). It helps to time your contractions so you can describe the pattern when you call.
Any time you’re worried: call. The midwives would rather hear from you.
Everything you need before baby arrives
Hospital Bag Checklist
Everything to pack, for you, your partner, and baby, with a downloadable checklist.
Read →
Writing Your Birth Plan
What to include, what to leave flexible, and how to communicate it effectively.
Read →
Braxton Hicks vs Real Contractions
How to tell them apart and when to call your midwife or head to the hospital.
Read →
The Nesting Instinct
How to channel it productively, nursery prep and what to do before baby arrives.
Read →
Group B Strep
What GBS is, testing options, and what it means for your birth plan.
Read →
Going Overdue
What happens when your due date passes, induction options, and how to stay sane in the wait.
Read →Travelling in the third trimester
Travel gets more restricted as your due date nears. Plan carefully, and stay closer to home in the final weeks.
Most airlines need a letter from your midwife or doctor confirming your due date after about 28 weeks, and many will not let you fly after 36 to 37 weeks (sooner for twins). Check the exact policy for your airline well before you travel.
Long journeys raise the risk of blood clots, so move every hour, keep hydrated, and wear compression socks. Break up long car trips with regular stops.
In the last few weeks it is wise to stay near your hospital. If you do travel, carry your pregnancy records and know where the nearest hospital is.
- After 28 weeks: carry a midwife’s or doctor’s letter
- Many airlines stop flights after 36 to 37 weeks
- Move hourly, hydrate, wear compression socks
- Stay close to home near your due date
- Always carry your pregnancy records
Ready to learn about labor & birth?
Pain relief, birth options, what happens in the room, everything explained clearly, without fear-mongering.
Labor & birth guide →Medical disclaimer: The content on this website is provided for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your doctor, midwife, or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website.