The final weeks of pregnancy are some of the most difficult you will experience. You are mentally prepared, the bag is packed and you have bought pretty much everything the John Lewis baby section sells… Inevitably it will feel like it is dragging on forever!
Then you add on top the physical struggles of the end of the third trimester; extreme tiredness, sore and painful joints, difficulty getting a good nights sleep and that heaviness of the baby pushing on your cervix!
Here is my ultimate guide to what you can do in the final weeks to give yourself the best chance of staying comfortable and active until the end, with an earlier onset, spontaneous labour.
This blog post has been written in collaboration with bbhugme, creators of my favourite pregnancy pillow! They have just released an amazing new support belt which I had the opportunity to try out myself!
Staying active and managing pain
As the end of pregnancy approaches, your growing bump may make exercising awkward and carrying the extra weight can be tiring.
In the third trimester (weeks 28 to 40) you can carry on exercising as long as you feel well and comfortable. If you feel okay, you can stay active right up to the birth of your baby.
Swimming can be a good weight-bearing option, but don’t worry too much if you don’t feel able to hit the gym.
The benefits of staying active include:
- Being active makes you feel good, reduces stress and improves energy levels.
- If you’re active, it’s easier to manage your weight during pregnancy, and lose any extra weight after birth.
- Being active will help you sleep better at night.You are less likely to suffer from the common aches and pains of pregnancy, such as varicose veins, tiredness or back pain.
- It helps reduce constipation, which is a common pregnancy problem.
- Exercise may help you cope with labour better.
- It can reduce levels of anxiety and depression in pregnancy.
- Observational studies have shown a reduction in the likelihood of developing gestational diabetes, caesarean sections and requiring operative vaginal deliveries.
- In women who already have GDM, exercise has been shown to improve glucose control, and prevent pre-eclampsia. Therefore in addition to benefiting the mother, there is a growing body of evidence showing benefits to the unborn child.
- Studies have shown that exercise reduces the risk of preterm delivery, improving the overall health of the newborn. Babies are more likely to be born within the expected weight range.
- There is also suggestion that cognition and intelligence may be boosted by the mother undertaking regular exercise during pregnancy.
Top tips for an active pregnancy
- Try to make being active part of your everyday life.
- Consider a supportive belt to help bind your pelvis and reduce any pain
- If you’re not usually very active, build up gradually.
- Go walking or swimming with a friend.
- Get off the bus a stop early and walk the rest of the way.
- Play your music and put some extra effort into the housework.
- Take the stairs instead of using the lift. If you’re going up lots of floors, get off a floor or two early.
- Try a pregnancy exercise class.
- Avoid getting too hot and drink plenty of water.
If you are looking for tips about what types of exercise are good to try, and top tips for what to avoid check out this post.
The bbhugme Maternity Support Belt
Carrying a growing baby bump can feel okay for some, but painful or uncomfortable for others. Wearing a supportive belt can help stabilize and support your pelvis and lower back, all while keeping your core muscles activated.
The bbhugme belt is actually a 2-in-1 product, acting as both a bump and pelvic support.
It works by holding your pelvis more together giving you a feeling of stability and relief, making it easier for you to carry on with your everyday weight-bearing activities, as well as during exercise.
The bbhugme Maternity Support Belt is designed and developed by female chiropractors specializing in pre-natal healthcare.
If you are experiencing pelvic pain, get referred to a womens health physiotherapist, and check out this post for some top tips to help manage in the meantime!
How to use the belt:
The upper position is recommended for lower back and/or sacroiliac joint issues, and the lower for hip and/or symphysis pubis issues.
Step 1.
Put the belt on from the bottom up, like you would put on a skirt. Pull up on the solid part of the belt and not the elastic. When it is in place, make sure the middle of the belt seam is aligned with the middle of your lower back.
Step 2.
Raise your leg and locate the crease in your thigh. The crease shows where the belt will sit. For the upper belt position align the bottom edge of the belt with the crease. For the lower belt position align the top edge of the the belt with the crease.
Step 3
Pull the belly band part over your belly. Adjust the elastic tension straps to your level of comfort by pulling them forwards. If uncomfortable bunching occurs, the straps are too tight and you should loosen them.
Note! While these are suggested wearing recommendations, you can put the belt anywhere between the upper and lower position to your own liking. What feels best, often also works best.
Other ideas to prepare for the birth of your baby
Regular exercise before and during pregnancy can certainly help labour to begin earlier, and progress quicker.
Here are some other ideas to improve your birth experience:
- Try hypnobirthing – proven to reduce the need for medication as pain relief during labour and improve experience of birth. Read this post for more information.
- Practice perineal massage – this can help to reduce the risk of severe tears, or the need for an episiotomy (cut) as your baby’s head stretches your perineum during birth. More on the technique in this post.
- Consider signing up for antenatal classes so you are informed on what may happen at each stage!
- Pack your hospital bag – heres a full list of what to include!
- Get as much sleep as you can – much easier said than done! I loved my bbhugme maternity pillow, which really came into its own for the final weeks of pregnancy. Here is a post about how to use a pregnancy pillow for sleep.
This video has more of my top tips:
Use code 164 at checkout for 10% off all bbhugme products – affiliate link!
This blog post has been sponsored by bbhugme but all advice and opinions are my own.
For more information on their products, head over to www.bbhugme.com