How Can I Stay Comfortable in the Third Trimester? Tips from UK Mums

The third trimester of pregnancy often brings its own unique set of challenges. As your baby grows and your body continues to adjust, comfort can sometimes feel like a distant memory. However, with a little guidance and preparation, it’s possible to navigate this stage of pregnancy with ease. We’ve gathered tips from UK mums who’ve been through it all to help you stay as comfortable as possible in these final months. These tips cover physical strategies for comfort, mental well-being, and useful information to help you make the most of your antenatal care.

1. Embrace Antenatal Yoga to Relieve Physical Tension

Lucy, 32, Manchester: “I started antenatal yoga at 24 weeks, and it made such a difference to my comfort during the third trimester. The breathing techniques really helped with relaxation, and the stretches eased a lot of the back pain I was experiencing. I also found it helped with my posture, which made a huge difference when I was sitting for long periods of time at work.”

Pregnancy can cause various discomforts, especially in the third trimester. Backaches, leg cramps, and swelling are common, and gentle movements like those offered in antenatal yoga can help alleviate these issues. Yoga improves flexibility, promotes blood circulation, and strengthens muscles that are essential for the support of your growing bump. Many pregnancy-specific yoga classes are available across the UK, and these can be a great way to connect with other mums-to-be while caring for your body. Prenatal yoga is designed to be safe and effective for women in all stages of pregnancy, so it’s a great option if you want to stay active without overexerting yourself.

Antenatal Yoga Tips:

• Try to attend a class that focuses on relaxation and gentle movements, especially if you’re feeling extra fatigued.
• Include breathing exercises to help manage stress and improve sleep.
• Always listen to your body; if a pose feels uncomfortable, don’t push it.

2. Consider Prenatal Massage for Relaxation

Sarah, 29, Bristol: “I booked a prenatal massage as I had been feeling really tense in my shoulders and lower back. The massage was such a relief, especially as I was nearing my due date. It really helped with my anxiety too – I felt much more relaxed and comfortable after each session.”

In the third trimester, your body is carrying additional weight, which can lead to tension and discomfort, particularly in your back, shoulders, and hips. Prenatal massage is an excellent way to help alleviate these areas of tension and can also reduce stress and promote relaxation. A certified therapist will use techniques tailored to pregnant women, ensuring that both you and your baby are safe during the massage.

If you’re unsure where to start, you can inquire about massage for pregnancy at your local antenatal clinic or ask your midwife for recommendations.

Pregnancy Massage Benefits:

• Alleviates muscle aches and tension.
• Promotes relaxation, helping with anxiety and sleep issues.
• Improves blood circulation, which can reduce swelling in the legs and feet.

3. Stay Active with Light Antenatal Fitness

Emma, 34, Leeds: “I wasn’t feeling very mobile in the third trimester, so I focused on light antenatal fitness activities. I did a mix of walking and swimming, which felt much more comfortable than other exercises. It kept me active, but I wasn’t overdoing it. I’d recommend to any mum-to-be to listen to their body and only do what feels right.”

Exercise during pregnancy is crucial for maintaining physical and mental health. Many women find that light antenatal fitness activities like walking, swimming, or gentle cycling help them stay mobile and reduce discomfort. However, there’s been some controversy surrounding more intense exercise during pregnancy, especially following recent news stories.

Madeleine West, an Australian actress, came under fire recently for sharing photos of herself working out at the gym while visibly pregnant. Many social media users criticised her for posting such images, questioning whether it was appropriate for someone in the later stages of pregnancy to be engaging in rigorous exercise. Similarly, TV personality Vogue Williams faced criticism during her first pregnancy for sharing gym selfies, despite the fact that pregnant women can benefit from moderate, doctor-approved physical activity. These examples highlight the fine line between promoting fitness and triggering online backlash. We recommend that you stay off social media to protect your peace of mind.

Despite the criticism, it’s important to note that pregnancy care professionals agree that moderate antenatal fitness activities, such as light weight training, swimming, or prenatal yoga, can be beneficial for both mother and baby, as long as they are performed safely and with medical advice.

Antenatal Fitness Tips:

• Always consult your doctor or midwife before starting any new exercise routine to ensure it’s safe for your pregnancy.
• Consider joining pregnancy yoga classes or antenatal fitness sessions tailored to your stage of pregnancy.
• If you engage in gym workouts, opt for lower-impact activities that avoid excessive strain or pressure on your body.

4. Elevate Your Legs to Reduce Swelling

Clare, 37, London: “By the third trimester, I started experiencing a lot of swelling in my feet and ankles. I found that elevating my legs whenever I could made a huge difference. At night, I propped my feet up with cushions while I slept, and during the day, I made sure to rest with my feet up whenever possible.”

Swelling in the feet and ankles is a common discomfort in the third trimester, especially as the baby grows and places additional pressure on your circulation. One of the best ways to reduce swelling is to elevate your legs whenever possible. This can encourage fluid to move away from your lower extremities and improve blood flow.

Consider taking regular breaks to rest and elevate your legs, especially if you’re standing or walking for extended periods.

Swelling Relief Tips:

• Try to elevate your legs above the level of your heart, using cushions or a footrest.
• Take breaks throughout the day to reduce swelling.
• Wear loose, comfortable shoes and avoid tight socks or stockings.

5. Focus on Proper Sleep Support

Rachel, 30, Cardiff: “Sleep was definitely harder to come by in the third trimester. I bought a special pregnancy pillow, which helped me to get more comfortable at night. I also tried to sleep on my left side, which is supposed to be better for the baby, and I used a pillow between my knees to support my hips.”

As your bump grows, it can become harder to find a comfortable sleeping position. However, sleep is essential for your well-being, especially during the third trimester, so it’s important to make adjustments that can help improve your rest. Using a pregnancy pillow can support your body, reduce pressure on your hips and back, and help you sleep on your side, which is generally recommended during pregnancy.

Sleep Support Tips:

• Invest in a pregnancy pillow to support your bump and hips.
• Try to sleep on your left side to improve circulation and nutrient flow to the baby.
• Practice relaxation techniques before bed, such as deep breathing or light stretching.

6. Stay Hydrated and Eat Well

Jessica, 35, Birmingham: “I made sure to stay hydrated and eat smaller meals more often in the third trimester. I found that drinking plenty of water and eating nutritious snacks helped me feel better, especially when I was feeling bloated or uncomfortable.”

Proper nutrition and hydration are crucial in the third trimester, not just for your baby’s development but also for your comfort. Eating smaller, more frequent meals can help reduce bloating and indigestion, common complaints in the final trimester. Staying hydrated is equally important, as dehydration can lead to swelling, headaches, and fatigue.

Hydration and Nutrition Tips:

• Aim to drink at least 8 glasses of water a day to stay hydrated.
• Eat smaller, nutrient-dense meals to avoid feeling too full or uncomfortable.
• Include plenty of fruits, vegetables, and lean proteins in your diet for optimal health.

Comfort is Key in the Third Trimester

Staying comfortable in the third trimester requires a combination of physical and emotional strategies. By incorporating practices such as antenatal yoga, prenatal massage, antenatal fitness, and proper sleep support, you can reduce discomfort and feel more at ease as you approach your due date. The third trimester can be challenging, but with the right approach and support, you can ensure that this stage of your pregnancy is as comfortable and enjoyable as possible.

In addition to physical comfort, it’s important to stay connected with your antenatal care team. Attending your antenatal appointments and receiving regular check-ups will ensure that both you and your baby are healthy, and your healthcare provider can offer additional advice tailored to your needs.

By taking care of your body and mind, staying active, and maintaining a positive outlook, you’ll be able to navigate the third trimester with confidence and comfort.