You’ve made it to the third trimester. This is the final stretch! At this point, you’re probably feeling more excited, more uncomfortable, and more ready than ever to meet your baby.
As a certified doula who’s supported over 800 families and attended more than 350 births, I know how essential it is to have the right support during this time.
While some pregnancy must-haves from earlier trimesters still apply, these third trimester must-haves are tailored to help you stay comfortable, supported, and prepared for labor and postpartum recovery.
Key Takeaways
- The third trimester often brings more physical discomfort as your baby grows.
- Comfort, sleep, hydration, and mobility become increasingly important.
- Labor preparation is just as important as preparing for your baby.
- Small changes, such as supportive shoes, compression socks, and birth balls, can make daily life easier.
- Building your support system before birth can help ease the transition into postpartum life.
Related: Third Trimester Checklist: What to Do in Weeks 28 to 40+
15 Third Trimester Must-Haves for a Healthy Pregnancy
These third trimester must-haves support comfort, sleep, nutrition, and preparation as your body works overtime. Whether you’re weeks away or counting down the days, these products and habits can make a big difference during the third trimester of pregnancy.
1. Dates
It may sound surprising, but did you know that eating dates in your third trimester can help you have a better birth? It’s true! Research has shown that if you eat 75 grams of dates per day starting at 36 weeks from your baby’s due date, you can have an easier, shorter, and healthier labor and delivery.1 Some of the benefits include:1,2
- Being more likely to go into spontaneous labor
- Having a shorter first stage of labor
- Being more likely to have intact membranes
- Being less likely to use Pitocin to induce labor
- Having a lower rate of cesarean section
- Having a lower rate of needing a vacuum or forceps during delivery
So, how many dates are 75 grams? It depends on the type of date you eat. If you eat Deglet Noor dates, you will need about 6 per day since they are smaller. Medjool dates are about double the size, so you only need to eat three daily. And because they can help you have a better labor and delivery, they had to be on my third trimester must-haves list. Be sure to add these to your next grocery order!
Related: Eating Dates During Pregnancy: Benefits for Birth & Beyond
2. Comfy Slip-On Shoes
With each passing day, your baby is getting bigger. Before you know it, it will feel like you are carrying a watermelon with you everywhere you go. At this point in pregnancy, the extra weight is getting harder on your feet, so getting some comfortable shoes during pregnancy is one of the most helpful comfort items you can have. You’ll want to get a pair of flats, sandals, or comfortable sneakers (or all of them) that you can easily slip on and off to make standing and walking throughout the day a bit more bearable.
These sneakers from Rothy’s are easy to slip on, supportive, well-cushioned, and super cute. Plus, you can throw them in the washing machine if they get dirty. You can also never go wrong with a pair of Tory Burch flip-flops. A good ballet flat is also a must to elevate any outfit when you’re ready to leave the house.
Preparing for Birth? Start Here.
3. Compression Socks
As baby gets bigger with each week of pregnancy, they can begin blocking some of your circulation. This causes swelling and water retention in your lower legs and feet, which are normal to experience during the third trimester but can be pretty uncomfortable.12,13 This is why I recommend getting compression socks. They help reduce excess swelling, improve circulation, reduce pain, and prevent varicose veins.3 The gentle hug around your legs can provide the support your tired, swollen feet and legs need. Your lower legs and feet will be grateful!
Related: Swelling in Pregnancy: Causes and How To Manage It
4. Squatty Potty
Constipation is never fun, especially during pregnancy. It’s reported that about 11-38% of people get constipated at some point during pregnancy. Yikes! There are a few reasons why this occurs:5
- The rising progesterone levels and falling motilin hormone levels during pregnancy slow down your bowels.
- Your intestines’ water absorption increases, leading to drier stools that are harder to pass.
- Increased intake of vitamin supplements, such as iron and calcium, can also be a contributing factor.
- Your growing uterus can slow down the movement of your stool through your gut.
Constipation can happen in all three trimesters, but it’s most common in the third trimester, when baby is at its heaviest, putting the most pressure on your bowel. Some women even experience constipation up to three months after the baby is born.4
To help make pooping easier on you during pregnancy (or anytime), I highly recommend a Squatty Potty. Squatty Potties keep your knees above your hips as you sit, putting your pelvic floor in an optimal position to relax and release. Posture-changing products like the Squatty Potty can help you go faster and empty your bowels more completely. By straining less, it helps with constipation and can help prevent hemorrhoids.6
Related: Pregnancy Constipation: Causes, Tips, and Relief
5. Gentle Birth Tincture
Something my doula clients have taken, and I took during both of my pregnancies in the third trimester, is the Gentle Birth tincture without blue cohosh.
Many women report positive experiences with this tincture during late pregnancy, which is one reason it has become popular among expectant parents. I can say this is true because I experienced it myself! My first birth lasted only eight hours (three of those were pushing), and my second labor lasted only two hours. I can’t recommend it enough, but always consult your primary healthcare provider before taking any new supplements.
6. Birth Ball
A birth ball is terrific to have during the third trimester because it can help with your posture and relieve pressure, which helps decrease the aches and pains in your back, pelvis, and tailbone. By sitting on the ball and moving your hips from front to back, side to side, and in circular motions, you keep your hips and lower back mobile. More mobility usually means less discomfort.6 I also have my doula clients use the birth ball during their third trimester because it has been shown to help increase their chances of having a vaginal delivery and reduce the likelihood of having an episiotomy.7
What’s also great about a birth ball is that you can use it during labor and after you give birth. It’s especially helpful for supporting different laboring positions — I found it invaluable when I was in labor with both of my kids. If you’re looking for ideas, check out our guides to the best positions for early labor, transition labor positions, and active labor positions. My doula clients agree: it can make labor more comfortable and give you more movement options, even in a hospital room. And during postpartum, you can bounce on the birth ball to soothe your crying baby. It’s a joint-saving way to comfort your little one with motion.
Related: How to Use a Birthing Ball
7. The Business of Being Born
If you’re pregnant (which I’m assuming you are if you are reading this article), another third trimester must-have is to watch the documentary “The Business of Being Born.” This 2008 documentary shows how the American healthcare system approaches childbirth, examining hospital births, home births, obstetricians, and midwives. They interviewed parents and medical experts and showed the realities of the maternity care system.
It even followed a few women during their pregnancies and birth experiences, including the director, Abby Epstein, who discovered she was pregnant while filming this documentary.
I love learning about producer Ricki Lake’s experiences and the storytelling about what traditional birth in the hospital is really like in the U.S. If you want to know what’s going on behind the (hospital) curtain, watch this documentary.
8. Prenatal Massage
In this article, we’ve discussed how you might be experiencing swollen feet and lower back pain. Growing a baby is hard work! However, another thing on my third trimester must-haves list that can help with these two discomforts (and more) is getting prenatal massages.
Husbands/partners, take note: in the third trimester, a prenatal massage is one of the best gifts you can give your wife/partner. There are so many benefits of prenatal massage:7
- Reduced stress and anxiety
- Decreased symptoms of depression
- Relieved muscle aches and joint pains
- Improved labor outcomes
- Improved lymphatic and blood circulation
- Mood and hormone regulation
- Improved cardiovascular health
- Reduction of swelling and edema
- Improvement of nerve pain (like sciatic nerve pain)
- Reduced back pain
- Reduced headaches
- Improved oxygenation of soft tissues and muscles
- Better sleep
The benefits alone speak for themselves. Also, the evidence strongly suggests that therapeutic massage not only provides maternal health benefits but also newborn health benefits when incorporated into regular prenatal care.7
Just make sure to discuss it with your doctor or midwife beforehand. Also, check that the massage therapist you work with is licensed and certified in prenatal massage. You can ask to see documentation to confirm they have received the proper training and have the experience to safely massage you during pregnancy.
Related: Benefits of Prenatal and Postpartum Massage
9. Chiropractic Care
Establishing pelvic balance and alignment is a huge reason to obtain chiropractic care during pregnancy. Why, you ask?
When the pelvis is misaligned, it may reduce the space available for your baby. A misaligned pelvis may also make it difficult for your baby to get into the best possible position for delivery. Suppose the baby is not in an optimal position for birth. In that case, it can potentially lengthen your labor and affect your ability to have a vaginal, non-invasive birth (no forceps or vacuum).8,9 Keeping the spine aligned helps the entire body work more effectively.
Having worked with so many women during their pregnancies and labors, I can tell you that I have seen a real difference (for the better) in the women who have received chiropractic care compared to those who haven’t. When looking for a chiropractor, look for one certified in the Webster Technique before you schedule an appointment.17
Related: 15 Third Trimester Tips from a Chiropractor
10. Heating Pad
It’s common for your back and hips to be more achy and sore toward the end of your pregnancy. Heat is your friend when you can’t get a massage or see a chiropractor. You can heat a rice bag or use a heating pad before you go to bed to help relieve your muscles and relax them.14
NOTE: Turn off the heating pad before you sleep to avoid overheating and burning your skin. Also, heat is a wonderful tool to help you during labor. Make sure to bring these things in your hospital bag!
11. Water Bottle
I’ve included this on my first-trimester must-haves and mentioned it in my second-trimester must-haves list, but I have to emphasize the importance of staying hydrated throughout your pregnancy. Staying hydrated is important for your comfort and your health, as well as your baby’s.15 Invest in a water bottle or cup so that you don’t have to keep getting up to refill it. If plain water is getting too boring, remember to switch it up with coconut water, sparkling water, or add electrolytes.
12. Raspberry Leaf Tea
Something else I recommend women in their third trimester to drink, if they aren’t already, is raspberry leaf tea. It’s a uterine toner, and there are many benefits to drinking raspberry leaf tea during pregnancy. For instance, it may ease labor pains, make labor less strenuous and painful, and shorten your labor and pushing time.10,11 What pregnant woman doesn’t want those things?!
Drink 2-3 cups daily during your third trimester to help prepare your uterus for labor and delivery. It’s great for uterine health and may even help prevent post-delivery hemorrhaging.10,16
Related: 10 Ways to Enjoy Red Raspberry Leaf Tea During Pregnancy
13. Food Prep/Freezer Meals
Grab your favorite cookbook, visit your go-to food blogs, and head to the kitchen. It’s time to start cranking out some freezer meals to store away for when you have a baby! I recommend having some meals in the freezer, even if you know friends and family will bring food in your first few weeks postpartum. Quick bread, crock-pot meals, stews and soups, burritos, casseroles, etc., are your best bet for easy freezing and thawing/eating when you’re a half-asleep new parent.
Related: 12 Postpartum Freezer Meals You’ll Love
14. Birth Class and Books
As you get closer to meeting your baby, now is the perfect time to prepare for both birth and life with a newborn. One of the best investments you can make during the third trimester is taking a birth class. A quality childbirth education course can help you understand your labor options, learn comfort measures, build confidence, and feel more prepared for labor, birth, postpartum recovery, and newborn care.
If you’re looking for a flexible option you can complete from home, the SOAR Birth Prep Challenge walks you through labor, birth, and postpartum recovery with expert guidance and support.
It’s also a great time to start exploring newborn care resources. “The Baby Whisperer Solves All Your Problems” is a great book with valuable tips and advice for babies’ feeding, sleeping, and overall scheduling. Another great resource is “The Happiest Baby on the Block.” This video shows how to soothe your baby with the 5 S’s. Every new parent needs to know those tricks! Finally, if you need more details and research on sleep, I recommend the book “Healthy Sleep Habits, Healthy Child.” They talk about the science behind it all.
Looking for more newborn preparation resources? These Baby Chick articles can help you feel even more ready for life with your little one:
- What to Expect and How to Care for a Newborn’s Umbilical Cord
- Surviving the Witching Hour with Your Newborn
- Newborn Sleep Patterns: What You Should Know
- Easy Things to Do With Your Newborn to Optimize Development
- What I Wish I’d Known About Preparing for a Newborn
- 10 Tips For Newborn Sleep That Saved My Sanity
Related: Best Pregnancy Classes To Take: What’s Worth It?
15. Postpartum Doula
Many expecting couples are focusing on the labor and birth of their baby (and rightfully so, because it’s important). But they forget to think about what happens after giving birth, like taking care of the baby.
Make sure you enlist support in those first few weeks and months after delivery. If you don’t have anyone close by who can help, start looking into postpartum doulas in your area. They are knowledgeable, trained, and can help you with breastfeeding, pumping, bottle-feeding, soothing your baby, learning how to swaddle, newborn care, and much more.
Whether you want help during the day or at night, a postpartum doula is a fantastic support person and resource for families. To find a postpartum doula in your area, look at DONA International and DoulaMatch.net.
Related: What Is a Postpartum Doula and Why You Might Want One
That’s my complete list of third trimester must-haves! Everyone’s experience is different, but these pregnancy essentials can help you feel more supported and prepared for labor and delivery.
