Third Trimester of Pregnancy: What to Expect From Weeks 29–40

The third trimester begins around 29 weeks and takes you through the final weeks of pregnancy. Your baby continues to grow and mature, while your body gradually prepares for birth.

Your Baby in the Third Trimester
Your baby continues to gain weight and develop important organs, including the brain and lungs. Movements remain an important part of your pregnancy, so become familiar with your baby's usual movement pattern and contact your healthcare provider if you notice a change.

Common Changes You May Experience as your baby grows:

Backache and pelvic discomfort
Heartburn or indigestion
Breathlessness
Leg cramps
Swelling of the feet and ankles
Increased tiredness
Difficulty sleeping
Frequent urination
Braxton Hicks contractions
Every pregnancy is different, so you may experience some, all or none of these symptoms.

Staying Active in the Third Trimester
If your pregnancy is uncomplicated and your healthcare provider has cleared you for exercise, gentle physical activity can usually be continued.

Walking, swimming and modified prenatal yoga can help you stay active and comfortable. As your body changes, focus on movements that feel supportive rather than pushing yourself to your limits.

Prenatal Yoga in the Third Trimester
Yoga during the third trimester should be gentle, comfortable and adapted to your changing body.

Your practice can focus on:

Gentle hip and pelvic mobility
Comfortable supported positions
Back and shoulder mobility
Gentle stretching
Breath awareness
Relaxation
Preparing mentally for labour
Avoid forcing stretches, movements that affect your balance, or anything that causes pain or discomfort.

If you have a pregnancy complication or have been advised to restrict exercise, follow your healthcare provider's recommendations.

Preparing for Labour
The third trimester is a good time to become familiar with labour breathing, relaxation techniques and comfortable positions for birth.

Preparing for labour isn't about predicting exactly how your birth will happen. It is about feeling informed, confident and connected with your body.

When to Seek Medical Advice
Contact your healthcare provider if you experience symptoms such as vaginal bleeding, leaking of fluid, regular painful contractions, severe headache, significant shortness of breath, chest pain, dizziness or a noticeable change in your baby's movements.

When in doubt, always check with your maternity care team.

The Final Weeks
The third trimester can bring excitement, anticipation and tiredness all at once. Give yourself permission to slow down, rest when you need to and prepare for the transition into motherhood.

Take it one day at a time. Your body is changing, your baby is growing, and you're getting closer to meeting your little one. 🤍

*This article is for general information and does not replace individual medical advice. Always follow your doctor's or maternity care team's guidance regarding exercise during pregnancy.