The third trimester is an exciting time because you’re getting closer to meeting your baby. But it can also be uncomfortable. After 27-plus weeks of pregnancy, your body has changed so much, and you may be dealing with swelling, low back pain, heartburn, hemorrhoids, trouble sleeping, and that ready-to-be-done feeling.

As a pregnancy and pediatric chiropractor, I’ve worked with many expecting moms through these final weeks and supported them as they prepared for labor, birth, and recovery. Below, I’m sharing 15 of my favorite third trimester tips to support comfort, movement, posture, sleep, hydration, and preparation for birth.

Always talk with your provider before starting new exercises, stretches, supplements, or herbal teas during pregnancy, especially if you have a high-risk pregnancy, pain, bleeding, dizziness, or any medical concerns.

Related: Ways to Cope With Pregnancy Discomforts

Movement and Posture Tips for the Third Trimester

Gentle movement and mindful positioning can help reduce discomfort and support your body as it prepares for labor.

1. Walk, Move, and Exercise

Labor is physically demanding, so staying active during the third trimester can help support strength, endurance, and overall comfort. This will also help to reduce swelling.

2. See a Pregnancy Chiropractor, If It’s Right for You

Seeing a chiropractor who is trained in pregnancy care may help support comfort, pelvic alignment, and mobility as your body prepares for birth.

Related: 5 Proven Benefits of Chiropractic Care for Pregnant Women

3. Sit Upright With Your Knees Below Your Hips

Your belly should always be forward and lower than your hips. If you slouch or sit with your legs up (as in a recliner), gravity pulls the baby’s heaviest part (back of the head) towards your spine. This leads to more sunnyside-up babies (Occiput Posterior), which is a far more difficult position to deliver in.

On the other hand, the Occiput Anterior position (baby facing your spine) is ideal for vaginal delivery, so allow gravity to work in your favor by sitting forward.

Related: How To Naturally Turn a Posterior Baby

4. Use an Exercise Ball for Gentle Movement

While sitting there, bounce gently and do pelvic tilts. It also feels nice to do Figure 8’s slowly and quickly. This helps open the pelvis and mobilize the joints, ligaments, and muscles. This is also a great position to labor in!

5. Stretch Daily and Breathe

Stretching during pregnancy is a great time to focus on breathing slowly and deeply. Deep breaths are incredibly important for labor, and slow breathing will help you connect with yourself and your power.

Related: The Best Pregnancy Stretches For Back Pain

6. Get on All Fours

Using your belly as a hammock for your baby promotes proper baby positioning and takes the baby’s weight off your spine.

Do the “cat/cow” yoga stretch for 20 breaths, 5 times per day. Also, lean back on your heels and do a modified child’s pose. If you have small children, spend time on all fours playing with them. Or scrub your floor! 😛

Sleep and Daily Comfort Tips

Small adjustments to how you rest, sleep, and move can make a big difference as your belly grows.

7. Sleep on Your Side With Pillow Support

You can switch sides to decrease pressure on your hips.

Related: Best Sleep Positions During Pregnancy for Safer Rest

8. Roll to Your Side Before Sitting Up

Always roll to your side and use your shoulders to help you up. Even if you still feel like you have abdominal strength, sitting straight up can make you vulnerable to a diastasis recti (splitting of your abdominal muscles).

Pelvic Floor and Stretching Tips

These stretches and pelvic floor exercises are often used to support mobility, strength, and comfort late in pregnancy.

9. Do Kegels Daily

Kegels help tone your pelvic floor. You will want to continue these after the baby is born.

Related: Kegel Exercises: How to Do Them and Why It’s Important

10. Try the Figure 4 Stretch

Do the figure 4 stretch seated (modified pigeon pose) or on your back with a helper. This helps keep the hips more flexible. Aim for three times daily, holding the stretch for about 15 seconds on each side.

Related: 6 Hip Opening Stretches During Pregnancy

11. Try a Psoas or Hip Flexor Stretch

Do the hip flexor stretch three times daily for 15 seconds on each side.

12. Practice Forward-Leaning Inversions Safely

Only try forward-leaning inversions if your provider says they are safe for you, and stop if you feel pain, dizziness, pressure, or discomfort. Watch the video for more details about safety and when to do it.

Related: Third Trimester Checklist: What to Do in Weeks 28 to 40+

Nutrition and Hydration Tips

What you drink and eat during the third trimester can also support your comfort, hydration, and overall wellness.

13. Ask About Red Raspberry Leaf Tea

Some providers may recommend red raspberry leaf tea in late pregnancy, but ask your doctor or midwife before adding it to your routine.

Related: 10 Ways to Enjoy Red Raspberry Leaf Tea During Pregnancy

14. Talk to Your Provider About Omega-3 Fatty Acids

Omega-3 fatty acids are important during pregnancy, and studies suggest they may support fetal brain development and later neurodevelopment.¹ Ask your provider whether an omega-3 supplement is right for you.

15. Drink Plenty of Water

Drink 8 to 12 cups (64 to 96 ounces) of water every day during pregnancy.² Staying hydrated during pregnancy may also help reduce swelling and support overall comfort.

The third trimester can be uncomfortable, but small daily habits may help you feel more supported as you get closer to birth. Gentle movement, mindful posture, rest, hydration, and the right support team can all make a difference. These are the tips I’ve used in my own pregnancies and shared with many expecting moms in practice. As always, listen to your body and check with your provider about what is safest for you.