Third-Trimester Checklist: What Moms Should Prepare

The third trimester is the final stretch of pregnancy, a crucial time to prepare for labor, delivery, and welcoming your newborn. A well-organized checklist can reduce stress and help you feel confident and ready.

💡 Planning ahead in the third trimester ensures smoother labor, postpartum recovery, and a confident start to motherhood.

1. Understanding the Third Trimester

The third trimester spans weeks 28 to 40 (or until birth). During this time, your body prepares for labor, and the baby grows rapidly. Key changes include:

• Rapid weight gain and increased belly size
• Baby movements become stronger and more frequent
• Possible back pain, swelling, and fatigue
• Preparation of the cervix and uterus for labor
• Heightened emotional changes and anticipation

2. Third-Trimester Health Tips

Maintaining health and comfort is essential during these final months:

• Attend all prenatal appointments and monitor fetal movements.
• Maintain a balanced diet rich in iron, calcium, and protein.
• Stay hydrated and get adequate rest.
• Engage in safe prenatal exercises such as walking, stretching, or yoga.
• Prepare mentally for labor with relaxation techniques and breathing exercises.

3. Packing Your Hospital Bag

One of the most practical steps in the third trimester is packing your hospital bag in advance. Essentials include:

• Comfortable clothing for labor and postpartum stay
• Toiletries and personal hygiene items
• Important documents (ID, insurance, prenatal records)
• Phone, charger, and camera
• Baby clothes, diapers, blankets, and swaddles
• Snacks and water for you and your partner

4. Baby Nursery Preparation

Setting up a safe and comfortable nursery helps you feel ready for your newborn:

• Assemble the crib or bassinet and check safety standards
• Organize diapers, wipes, and changing station
• Prepare a clothing system by size and season
• Set up feeding area for breastfeeding or bottle-feeding
• Install baby monitor and ensure safe sleep environment

5. Weekly Checklist: Weeks 32–36

This period focuses on preparation for labor and last-minute baby readiness:

• Week 32: Attend prenatal checkup, review birthing plan, start packing hospital bag
• Week 33: Install car seat and practice using it safely
• Week 34: Stock up on postpartum essentials like pads, nursing bras, and snacks
• Week 35: Begin light prenatal exercises for pelvic flexibility
• Week 36: Confirm pediatrician and arrange support for postpartum period

6. Weekly Checklist: Weeks 37–40

The final weeks focus on labor readiness and last-minute preparations:

• Week 37: Attend weekly prenatal checkup, review labor signs, and finalize hospital bag
• Week 38: Practice labor breathing exercises and light stretches for pelvic flexibility
• Week 39: Confirm transportation plan to hospital and ensure partner or support person is ready
• Week 40: Rest as much as possible, monitor baby movements, and be ready for labor onset

7. Labor Preparation Exercises

Exercises during the third trimester can support easier labor:

• Pelvic tilts to strengthen lower back and core muscles
• Walking to improve circulation and stamina
• Squats to open the pelvis and prepare for delivery
• Deep breathing and relaxation techniques to manage pain and stress
• Perineal massages (if recommended) to reduce tearing risk

8. Things to Avoid in the Third Trimester

Certain habits or activities should be limited or avoided to ensure safety:

• Avoid heavy lifting or high-impact exercises
• Limit prolonged standing or sitting in one position
• Do not take unapproved medications or supplements without consulting your doctor
• Avoid excessive caffeine and alcohol
• Minimize stress and ensure adequate rest

9. Managing Stress and Anxiety

The anticipation of labor can be stressful. Tips to manage include:

• Practice daily relaxation exercises such as meditation or prenatal yoga
• Discuss fears or questions with your healthcare provider
• Prepare a calm and organized environment at home
• Engage in positive visualization and affirmations
• Maintain social support through partner, family, or friends

10. Preparing for Breastfeeding

Early preparation for breastfeeding can make the first days with your baby easier:

• Learn about proper latching techniques and positions
• Consider breastfeeding classes or online tutorials
• Stock up on nursing bras, pads, and creams
• Have a comfortable chair or feeding area ready at home
• Discuss potential challenges with a lactation consultant

11. Essential Baby Supplies

Make sure all key items are ready before your due date:

• Diapers, wipes, and diaper cream
• Clothing sorted by size and season
• Blankets, swaddles, and receiving cloths
• Feeding supplies: bottles, formula (if needed), and breast pump
• Safe sleeping area: crib, bassinet, or co-sleeper with firm mattress

12. Review Emergency Plans

Being prepared for emergencies helps reduce anxiety:

• Plan the route to the hospital or birthing center
• Identify backup transportation if needed
• Keep hospital contact numbers and your prenatal records accessible
• Discuss emergency contacts and responsibilities with partner or support person

13. Managing Common Third-Trimester Symptoms

Stay comfortable while preparing for labor:

• Swelling: elevate feet, wear comfortable shoes, and drink water
• Back pain: practice gentle stretches and use supportive pillows
• Heartburn: eat small meals, avoid spicy or acidic foods
• Fatigue: rest when possible, nap, and maintain a healthy sleep routine
• Frequent urination: plan bathroom breaks and stay hydrated in small amounts

14. Weekly Checklist: 40 Weeks & Beyond

As you reach full term, final preparations and vigilance are key:

• Monitor baby's movements daily and report any changes
• Review labor signs: contractions, water breaking, and bloody show
• Confirm transportation plan to hospital or birthing center
• Ensure your support person is ready and aware of responsibilities
• Keep hospital bag packed and accessible at all times

15. Preparing Mentally for Labor

Mental preparation can ease anxiety and improve your birth experience:

• Practice deep breathing and relaxation techniques daily
• Visualize positive birth scenarios and successful labor
• Discuss fears and expectations with your healthcare provider
• Create a calm environment with music, lighting, or aromatherapy if desired
• Focus on self-care and emotional support from partner or family

16. Detailed Hospital Bag Checklist

Your hospital bag should include everything needed for both mom and baby:

• Personal identification, insurance, and prenatal records
• Comfortable clothing for labor and postpartum stay
• Toiletries, hair ties, and skincare items
• Snacks, water, and any dietary supplements
• Baby clothing, blankets, and diapers
• Feeding supplies: bottles, pacifiers, or breast pump if needed
• Phone, charger, and entertainment items

17. Signs to Watch Before Going to the Hospital

Be aware of signs indicating that it’s time to go to your healthcare provider or hospital:

• Regular, intense contractions that increase in frequency
• Water breaking or leaking amniotic fluid
• Vaginal bleeding more than light spotting
• Severe abdominal pain or unusual symptoms
• Decrease in fetal movements

FAQs About Third-Trimester Preparation

When should I start preparing my hospital bag?

It’s recommended to pack your hospital bag by 35–36 weeks of pregnancy to ensure you’re ready for any early labor.

What exercises are safe in the third trimester?

Gentle exercises like walking, prenatal yoga, pelvic tilts, and squats are safe. Avoid high-impact or risky activities.

How do I manage stress before labor?

Practice deep breathing, meditation, visualization, and lean on support from partner, family, or friends.

What should I avoid in my third trimester?

Avoid heavy lifting, high-impact exercises, unapproved medications, excessive caffeine, and stress. Focus on rest and hydration.

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We’d love to hear from you: How did you prepare for your third trimester? Share your checklists, tips, or challenges below. Your experience can help other moms feel ready and confident. Comment and join the conversation!

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References

• American College of Obstetricians and Gynecologists (ACOG) – Third Trimester Care
• March of Dimes – Preparing for Labor and Delivery
• BabyCenter – Third Trimester Checklist and Tips
• What to Expect – Third-Trimester Preparation Guide

Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult your healthcare provider for personalized guidance during pregnancy.