How To Combat Third Trimester Discomfort

Aches and Pains and Heartburn, Oh My!

As a soon-to-be mom, I am unfortunately very well-versed in the end of pregnancy pain department. Everything is uncomfortable. As I’m typing this, I’m trying to figure out what to do with my legs on the couch to avoid crushing my own belly and putting too much strain on my lower back. So far, no dice.

As a birth doula, however, I am also well-versed in some of the things you can do to ease this pain! Now, every pregnant person knows there’s no concrete way to get rid of these pains, but I’ve found lots of positions and tricks that might help. Here are my five favorite ways to ease some of the aches and pains of late pregnancy:

Child’s Pose

Child’s pose is great for all of pregnancy! Toward the end, it may become uncomfortable to try to bend over with your belly in the way, but you can always lean your arms on the couch or a birthing ball instead. Child’s pose is great for stretching out your hips and opening your pelvis. It can also be a great position for laboring!

If you’re having trouble with child’s pose, try polar bear pose. It’s relatively similar, but you stick your bum way up in the air and rest on your elbows. Wiggling your hips back and forth in this position is great to loosen up joints and keep things relaxed.

Butterfly

I have to say, this one delights the old dancer in me. Sitting in a butterfly position with the bottoms of your feet touching each other helps to open up the pelvis, can relax some of those muscles, and can even encourage dilation! I find butterfly pose really comfortable when I’m in it, but sometimes there’s a bit of pressure when I get up. That means it’s working!

Squat/Supported Squat

This is my favorite of all time and feels the best to me. If you can squat down and get back up by yourself, more power to you! If not, there are lots of ways to accomplish a supported squat. Sitting on a small stool with your legs wide is a great option. Have something to lean against, but very lightly. Don’t let your back take all the pressure of a supported squat, that defeats the purpose.

You can also use a bedsheet, cotton scarf, or rebozo (if you have one) to do a supported squat. I usually have my husband wrap it around his back and lean against a wall, then I squat down and hold the pieces of fabric for support. This is one of my all-time favorite laboring positions and it always gets high praise from my clients, so I highly recommend trying it before and during labor!

Pillows or Peanut Ball to Support Laying Down

If you have a peanut ball, now is the time to pull that sucker out of the closet! If not, stacking some pillows together can accomplish the same thing. Lying on your side, hike your top leg up and over the ball/pillows, like you’re trying to bring your knee to your chest. You will likely be able to turn over more toward your stomach and take some pressure off of your hips in this position.

This is a phenomenal laboring position and will encourage dilation like no other. When you’re not in labor but dying for some relief, I find it helps ease my hip and back pain almost instantly. If you need to, kick your partner to the guest room and try to sleep like this!

REST REST REST!

All of the above positions and exercises are great, don’t get me wrong. Don’t underestimate the power of resting and giving your body a break! Movement is great for the end of pregnancy and early labor, but your body is working really hard and needs rest, too.

Experiment with lots of pillows for support and different surfaces, like the bed, couch, or even the floor. It’s hard to find a comfortable position during those final weeks, but keep trying new things until you find one. Be sure to nourish your body with lots of good food and keep yourself hydrated, as well. Resting up your body before the marathon of labor is key!

Take a Deep Breath, Mama.

You’re almost there. It might be annoying to hear it constantly (I’m annoying myself a little just typing it), but you’re so close to the finish line. Take care of yourself as best you can right now, prioritize YOU and your own needs. You are more than an incubator, and you deserve the very best.