How to Prepare for Birth in Your Third Trimester

Our Top Ten Useful Tips

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It’s the third trimester of your pregnancy. Your belly got bigger. And bigger. We kid you not, the best is yet to come. The third trimester of pregnancy begins at week 28 of your pregnancy and lasts until you give birth, which is around week 40. (7 to 9 months of pregnancy). Your body has to be mentally, emotionally, physically, and nutritionally prepared for this coming time. Don’t panic. We’ll help you through it with these ten essential tips on how to successfully prepare for the birth of your baby.

Your birth plan is something unique to your pregnancy journey. It’s a convenient way for you to convey your wishes to the doctors and midwives (and your birth partner) who will take care of you during your labour. Basically, it will inform them what kind of labour and birth you would like to have, what you would like to avoid, and what you would like to happen. Your childbirth class instructor or midwife can help you write one. Accomplish your birth plan before you’re 36 weeks pregnant. Here are some of the things that you can include in your birth plan:
- Your partner, do you want your partner to be present during the entire length of labour?
- Types of pain relief you would like or not like to be used during labour.
- Preferred positions during labour and birth.
- Equipment from home you would like brought in with you during the process.
Muscle strengthening, especially for your lower extremities, should be on the high priority list before childbirth. Muscle strengthening during this period takes the form of pelvic floor muscle training (also called Kegel exercises), squats, pelvic tilts, and butterfly stretches, to name a few.

Pelvic floor exercises specifically increase muscle strength around your bladder (to prevent urinary incontinence), uterus, and back passage (rectum). You can partially feel these groups of muscles when you try and stop urinating midstream. These muscle strengthening exercises are usually taught by physical therapists and also during childbirth classes. A recent study (2018) using randomised control trial found that pelvic floor muscle exercises increase your chances of having a vaginal delivery as compared to a C-section.
There is no question that pregnancy is a very stressful time for a mother-to-be. Different women have different ways of releasing stress and relaxing. Below are some ways on how you can relax:
- Yoga. A research study published online in 2012 found that pregnant mothers who practice yoga have better pregnancy outcomes including higher pain threshold during birth, lower stress levels, a better relationship with the partner, and improvements in autonomic nervous system functioning.
- Prenatal massage therapy. Question: Can a pregnant woman have a massage for relaxation?
  Answer: Yes, of course. But not the type of day spa and wellness centre you have in mind. Prenatal massage therapy is what we’re talking about. It aids your body in coping with pregnancy and improves the outcome of labour. Massage therapy during pregnancy can also increase blood flow and decongest the lymphatic system. It has been proven to improve your mood and enable you to sleep better. Furthermore, prenatal massage therapy is very effective in managing pain while you’re in labour. Ask your obstetrician first on how you can proceed. Look for a massage therapist who is certified in prenatal massage.
- Deep breathing. You’ll be happy to know that deep breathing not only helps you relax before childbirth, but it can also lessen your pain and shorten your duration of labour according to a study in 2017. The research study also found that deep inhalation and exhalation decreased the perception of pain. Ask your instructor at childbirth class about the proper techniques for breathing during labour.
- Take advantage of apps (in Google Play or Apps store for iOS) that provide guided imagery so you can relax.
- Meditation. Meditation is basically deep breathing + guided imagery (or visualisation in your mind).
- Get some fresh air in a quiet neighbourhood. Go for a short walk.
- Take a warm bath. Ask your obstetrician first if you plan on using any aromatherapy oils. It may be relaxing for you, but harmful to your baby.
Sleep and pregnancy. Sleep during pregnancy is usually interrupted by you waking up during the middle of the night, especially during the last three months. As a consequence, you should try and get some sleep and stay in bed as much as you can. As you approach childbirth, your body undergoes major changes usually accompanied by aches and pains that can wake you up at night. A snore here and there is okay, but if it occurs frequently, is annoyingly loud, and interrupts your sleep, you should inform your obstetrician about it (may be a sign of obstructive sleep apnoea). About 20% of pregnant women also experience restless leg syndrome (RLS).

To get that much coveted 8 hours of sleep, do the following:
- Decrease your water intake in the evening and late afternoon.
- Lean forward when you urinate to empty your bladder and avoid getting up in the middle of the night to urinate.
- Avoid beverages or drinks with caffeine.
- As much as possible, sleep on your left side. This alleviates pain on your lower back and can optimise breathing and circulation.
- Don’t forget to put pillows between your knees and your back for maximum comfort while lying down.
Third Trimester - General Notes on Nutrition. The third trimester is where maximal growth of your baby occurs. All the internal organs are fully developed and are now ready to grow in size, and so should your food intake. This is the period where you will eat the greatest amounts of calories compared to the first and second trimester.
- Iron increases the number of red blood cells, blood volume, and prevents anaemia.
- According to the WHO, 80% of pregnant women have inadequate zinc intake during the second and third trimesters of pregnancy. A meta-analysis of research studies found that zinc supplementation may reduce your chances of having a preterm birth.
- Nutritional Supplements are often recommended during pregnancy to prevent deficiencies and support the growth of the baby and it’s nutritional requirements. These may include: a multivitamin, folate, DHA, probiotics among others. If you are pregnant please discuss this with your midwife and/or primary healthcare provider before any form of self-prescribing.
- Frequent small meals. Pregnancy hormones are at their highest during your third trimester. One of the pregnancy hormones, progesterone, specifically relaxes the muscles around the opening (sphincter) between your oesophagus and stomach, making it possible for acid to regurgitate. This can lead to acid reflux or heartburn. It would be best to have frequent small meals to avoid heartburn. Concentrate on eating whole foods and lots of water to help your baby achieve its full potential during the final stages of growth before birth.
  
  Let’s not forget your enlarging uterus cradling your growing baby inside. It physically displaces your digestive system and sometimes decreases passage of food, particularly towards the end of your third trimester. This makes you prone to constipation. Increase your fibre consumption and again, lots of water.
- Herbal teas and pregnancy. Majority of herbal teas are safe during pregnancy, but you still have to be careful. Don’t equate the word natural with the word safe. Purchase your herbal teas from a reputable manufacturer and retailer. Below are examples of herbal teas that are safe as well as beneficial during pregnancy:
  - Raspberry leaf has abundant iron mineral content needed during pregnancy. It’s recommended for use only after your first trimester. It’s best known for promoting uterine health by increasing muscle tone.
  - Nettle is high in potassium, calcium, iron, and vitamins (K, C, and A). It’s a favourite pregnancy tonic.
  - Ginger root – nausea and vomiting.
  - Slippery Elm Bark – heartburn
  - Peppermint Leaf – flatulence, nausea, and vomiting
No pregnant woman likes to arrive at the labour room of the hospital with no idea what’s going to happen other than the fact that the baby is coming. Childbirth courses or childbirth education classes are widely available. And of course, never forget your partner. You might be freaking out, but mentally, your partner might be in a whole new dimension of freaking out. Find out how your lives will change before and after the baby comes. Get your partner involved as much as possible in the process.
- Childbirth courses are as close as you can get to giving birth. Your instructor will most likely be a nurse (delivery room nurse) or a midwife who is also a certified childbirth educator. Who knows, the other members of your class might just become the members of your baby coffee group! It’s quite interesting to note that a study done in Canada (2012) found that women who attended and finished childbirth courses had higher chances of vaginal delivery with less labour pains and emotional trauma as compared to deliveries with obstetric interventions (like C-section). They also had less anxiety and fear of giving birth.
  
  A special type of childbirth class called Lamaze technique focuses on controlled breathing and is expanded to include simple coping strategies that give pregnant women confidence. Lastly, don’t forget to ask the stupid questions, okay? It’s your pregnancy, body and baby, there are no stupid questions.
- What’s this? Hypnotise my way through childbirth? Not really. Hypnobirthing (also called the Mongan Method) is a type of childbirth class by which a pregnant mother can view childbirth as a joyous, comfortable, and pleasant experience just the way nature intended it to be. It uses self-hypnosis to release fears about childbirth and involves visualisation and deep relaxation.
  
  According to a study done in 2015, hypnobirthing was more successful at mentally preparing the pregnant mother to handle labour pains compared to another method (Bradley method). Of course, more evidence is needed to establish these findings. If self-hypnosis is your thing, you might like hypnobirthing.
There’s a role for homoeopathy in pregnancy. Homoeopathy is suitable for pregnant women who don’t like to take conventional medicines for common pregnancy complaints. Most of us also know that you can’t just take any medicines. You just have to make sure that you’re talking to a qualified (licensed/certified/registered) homoeopath. Homoeopathy works by stimulating your body’s own healing power. It’s effective during pregnancy because only small amounts of active ingredients are used. Examples of homoeopathic remedies include the following:
- Aconite is used to address anxiety, restlessness, and fear that may happen during childbirth.
- Arnica may be utilised for labour and muscle pains due to physical exertion.
- Caulophyllum is for pregnant women who have a history of slow and difficult labour from previous deliveries. It increases tone in your muscles, including your uterus and cervix. It’s also useful after you give birth.
Osteopathic medicine and pregnancy. You’ll be happy to know that osteopathic manipulative treatment (OMT) can do amazing things to your quality of life as your body prepares for childbirth. A research study published in the American Journal of Obstetric Gynaecology (2010) effectively demonstrated that back pain was relieved, and that back-specific functioning improved during the third trimester of pregnancy using OMT. Like in homoeopathic remedies, make sure you’re talking to a qualified practitioner of osteopathic medicine.
Chiropractic treatments and pregnancy. It’s always better to have options available for relief of any kind of discomfort that you go through during pregnancy, especially in your third trimester. Chiropractic treatment is quite appealing for pregnant women because it deals with maintenance of the spinal column (including intervertebral discs) and nerves without surgery or drugs. Any qualified chiropractor can work with pregnant women. Some chiropractors even specialise in their practice to address antenatal and postnatal concerns. Postural changes, changes in your pelvis, and bulging belly with an increase in back curvature are common problems that bring pain on your body for which a qualified chiropractor will be able to support.
Prepare the nest and activate your nesting instincts. There are obviously several pre-labour rituals that enable you to get your home baby-ready. Word of caution though, don’t overdo it on your part (the pregnant mother) and of course, be sensible. Don’t do anything unsafe and risky for your baby, like moving around big heavy wardrobes or nursery furniture. Always have someone with you and helping you do the preparations. Below is a quick rundown of nesting things you need to prepare before your baby comes and labour pains set in (weeks before).
- Clean around and in the house. For once, make that spring-cleaning promise true this time even if you’re giving birth at wintertime.
- Increase your food supplies, particularly food staples. Don’t forget to fill the fridge! Pre-preparing easy meals and freezing them before the baby comes is such a great way to avoid worrying about dinner during those first few weeks.
- Set up the nursery or baby room early, including washing all of your baby clothes. An adorable and sweet-looking nursery is wonderful to look at, but make sure that it’s mum-friendly. Huh? You’re the one who will be using the nursery together with your baby, so make sure that everything you need is accessible to you. A side table with the essentials on it and a small lamp (for late nights on poop patrol). Essentials on the side table must be within reach from the crib and should include nappies (diapers), wipes, burping cloth, and anything else you think you might need like food and your phone.

There’s a lot of information to read through in this article. Hopefully, it has provided a lucid overview of what you’re about to go through in your third trimester of pregnancy. We hope that it has helped you become an informed and excited pregnant mother-to-be. If you’re in the mood for more tips, we have two more articles that you may find helpful. Lastly, before you try anything new or out of the ordinary, ask your obstetrician, midwife or primary healthcare provider about it first. Make the last leg of your pregnancy a joyous, productive and memorable one. Congratulations in advance!