The Third Trimester Survival Guide: 5 Common Symptoms and Tips

The third trimester is a time of rapid growth and development for your little one and it's also a time when your body undergoes a host of changes as it prepares for labor and delivery — if you’re here, we’re guessing you might be starting to feel some of the impact of all of these changes. While every pregnancy is unique, there are some common third-trimester symptoms that many women experience — we’re taking you through them & giving you some recipes & wellness suggestions that will help get you through.

5 third trimester symptoms & how to cope with discomfort

1. Braxton Hicks contractions

Braxton Hicks contractions, also known as "false labor," are like practice contractions that your uterus goes through to prepare for the real deal. These contractions are usually mild and irregular and don't necessarily mean that labor is imminent. Braxton Hicks contractions can occur anytime during pregnancy, but they tend to become more frequent and noticeable in the third trimester. They may feel like a tightening or hardening of your abdomen and may be accompanied by discomfort or pain.

It’s not known why some women get Braxton Hicks, but some of the common triggers include:

• Being dehydrated or overhydrated with a full bladder

• Having sex (to learn more, check out: Is That Safe? Having Sex During Pregnancy)

• Being very active or on your feet a lot 

• You are experiencing stress 

Braxton Hicks contractions are usually nothing to worry about, but it's important to distinguish them from true labor contractions. True labor contractions are usually stronger, more regular, and more intense. If you're unsure whether you're experiencing Braxton Hicks contractions or true labor contractions, don't hesitate to reach out to your healthcare provider for guidance, and read our full post on Braxton Hicks here.

There’s no known treatment for Braxton Hicks, but you can try to relieve discomfort during Braxton Hicks contractions by changing positions, drinking water, or taking a warm bath. If Braxton Hicks contractions become regular, persistent, or painful, or if you experience any other unusual symptoms, be sure to contact your healthcare provider.

2. Swelling: a normal (but sometimes uncomfortable) part of pregnancy

Swelling, also known as edema, is a common pregnancy symptom, especially in the feet, ankles, and hands. This is due to the extra fluid in the body during pregnancy and the pressure of the growing baby on the veins. Swelling is usually harmless and resolves on its own after delivery, but it can be uncomfortable. However, if you experience sudden or severe swelling, especially accompanied by severe headache, vision changes, or sudden weight gain, contact your healthcare provider immediately as it could be a sign of pre-eclampsia. Read more on that here.

To help alleviate discomfort you may have from swelling during the third trimester, try these things:

• Elevate your feet when resting

• Avoid standing or sitting for long periods

• Drink water - really! It can actually help your body get rid of excess water

• Wear comfortable shoes that provide enough room

• Exercise – try to take regular walks during the day or do foot exercises

3. Back Pain: a common complaint during pregnancy

Back pain is a common complaint during pregnancy, due to the weight of the baby, hormone changes, and postural changes. The growing baby puts extra pressure on your lower back and pelvic area, which can cause discomfort and pain. Hormone changes during pregnancy can also relax the ligaments and joints in your pelvis, leading to instability and pain. In addition, the changing center of gravity and the extra weight of the baby can cause poor posture and strain on your back.

To alleviate back pain during pregnancy, try stretching, doing pelvic tilts, and using a pregnancy pillow. You can also consult with your healthcare provider or a physical therapist for additional exercises and tips. Avoid lifting heavy objects, and be mindful of your posture when standing, sitting, and walking. If back pain is persistent, severe, or accompanied by other unusual symptoms, contact your healthcare provider.

For both of the above third trimester symptoms, we also recommend reading through these Stretches To Relieve Pregnancy Symptoms: Back Pain, Swelling & More.

4. Heartburn

Heartburn is a burning sensation in your chest or throat caused by stomach acid backing up into your esophagus. It is more common during pregnancy due to changes in hormone levels and changes to your body shape.

There’s no one-size-fits-all fix to heartburn, but there are some common food triggers to avoid when you’re dealing with heartburn during pregnancy:

• Chocolate

• Fatty & spicy foods

• Acidic foods like citrus fruits and tomato-based items

• Fizzy drinks

• Caffeine

Dealing with heartburn is also about how and when you eat. Here are our top tips:

1. Eat smaller meals more regularly to aid digestion 

2. Eat slowly. If you struggle to do this use this tip: put one bite of food in your mouth and place your knife and fork back on the plate – don’t pick them up again until you’ve finished your bite. That should really slow things down!

3. Stop eating 2 hours before you go to bed

4. Stay upright for 1 hour after you eat or take a short walk 

5. Emotional Symptoms of the Third Trimester

1. Anxiety

It is normal for pregnant women to feel anxious as they prepare for childbirth and parenting. However, if anxiety is interfering with your daily life or causing excessive worry, it is important to seek help. Talk to your healthcare provider or a counselor, join a support group, or practice relaxation techniques such as deep breathing or meditation.

2. Depression

Conversations around depression & motherhood are often focused on postpartum depression, and that is such a vital and important topic, what’s less talked about — but equally as important — is antenatal depression, which can occur anytime throughout pregnancy. If it’s not treated it can continue into postpartum and in some cases get worse. If you experience any of the symptoms of antenatal depression, it’s important to speak to your healthcare provider as soon as possible.

Signs and symptoms of antenatal depression include (NHS):

• Feeling sad, low mood, or tearful a lot of the time

• Feeling irritable, or getting angry easily

• Losing interest in other people and the world around you

• Not wanting to eat or eating more than usual

• Negative thoughts, such as worrying you will not be able to look after your baby

• Feeling guilty, hopeless, or blaming yourself for your problems

• Having problems concentrating or making decisions

Some mood changes are normal in pregnancy, like feeling tired or irritable. But if you’re feeling low and hopeless all the time, and no longer enjoy the things you used to, talk to a midwife or doctor. Some self-help tips that might help with symptoms of antenatal depression or be recommended by your doctor are:

• Talking about your feelings to a friend or partner

• Trying calming breathing exercises if you feel overwhelmed

• Exercising as a way to boost your mood & heal you sleep better

• Attending antenatal classes to meet other pregnant people & help alleviate any worries about caring for baby

• Eating a healthy diet with mood-boosting ingredients (hint: try this mood boosting smoothie recipe!)

Whilst these are good lifestyle changes you can implement — speaking to your doctor is important when seeking help for symptoms of antenatal depression.

The third trimester can be a challenging, but also exciting and rewarding time. Take care of yourself and don't hesitate to seek support if you need it. Remember that every pregnancy and childbirth experience is unique, and try to stay positive and focused on the amazing journey ahead. You've got this, mama!

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