The Last Stretch: How to Survive the Third Trimester

The third trimester in pregnancy can feel like a never-ending one as you excitedly (and anxiously) await the arrival of your little one. Your emotions may become overwhelming at times, and you might start feeling more uncomfortable in your growing body. However, it is important to remember that this is very normal! And the side effects of the third trimester can be safely managed using tried-and-tested tips and techniques.

We spoke to Dr Palesa Kennedy, an obstetrician and gynaecologist based in Hermanus, about ways to manage the mental and physical changes.

Ways to safely stay active

The most obvious change is, of course, a growing body. Along with a bigger belly, it is not uncommon to pick up weight in other areas of your body. Staying active is always important for good health – before, during and after pregnancy.

“Regular walks are a good and safe way to keep active in the third trimester. In addition, walking can help with reducing any pelvic and hip pain, and assist in better sleep habits,” says Dr Kennedy. Before embarking on any exercise or adventure, speak to your doctor to ensure it is a safe time (in your pregnancy) for you to do so.   Even if you feel perfectly capable of doing all the things you were doing before you reached the third trimester, the safety of your baby should always come first.

“I would say avoid any scenario where it is easy to fall and there is risk to direct impact on your belly. This includes contact sport activities, activities like skating or skateboarding, or a climbing ladder, for instance,” Dr Kennedy says.

How to manage pain

Hip and back pain are unavoidable ills of the second and third trimester, says Dr Kennedy, adding that while it is nearly impossible to completely get rid of the pain, there are some tips on how to make it more manageable.
 
1. Use a warm compress, like a hot water bottle, on your hips. This improves blood flow and reduces muscle spasms.
2. Use a maternity support belt to alleviate the weight of the uterus on your pelvis and assist in the alignment of your pelvis.
3. Sleep with a pillow between your knees to provide hip-pain relief while you sleep.
4. Keep walking and moving throughout your day. Swimming and walking are excellent hip-stretching exercises.
5. When sitting, place a pillow behind your lower back to offer support and improve posture.

Steps to sleep tight

In the lead-up to giving birth, nights can start to feel much longer with the frequent waking and growing discomfort due to a growing belly and limited sleeping positions.

There are ways to create an environment that encourages good sleep. “General sleep hygiene tips also apply to pregnancy so remain active during the day, have a regular bedtime routine and empty your bladder before getting into bed,” says Dr Kennedy. It is a good idea to avoid stimulants such as sugar and caffeine.

Dr Kennedy suggests joining an antenatal or parenting class in the weeks leading up to the birth. Spend more time with supportive and helpful family members and friends as this could help lighten your load and manage pre-delivery anxiety which could affect your sleep.

She adds that you can alleviate the shortness of breath, snoring and discomfort of your growing uterus by using additional pillows to prop up your head while sleeping on your side.

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