Tips for the Last Few Weeks of Pregnancy: Wisdom from your Doula

The last few weeks of pregnancy are a time of anticipation and transformation—both for your baby and for your body. During these final weeks, your baby is growing about half a pound a week, taking up more and more space. And that means your organs are getting rearranged quite a bit! This leads to a lot of interesting sensations: “lightning crotch,” feeling the need to pee every hour, constipation, hemorrhoids, and, at the upper end of things, reflux.

While not everyone experiences all these things, it’s common to feel uncomfortable as your due date draws closer. Sometimes, a bit of extra guidance can make all the difference. With over 25 years of doula experience, I’ve gathered a few tricks that can help you navigate the final stretch of pregnancy with a little more comfort. Are you ready for some go-to’s? Let’s dive in!

Frequent Bathroom Trips

If it feels like you need to pee every five minutes, you’re not alone. The growing baby puts pressure on your bladder, but there’s a simple trick to help you empty it fully.

• Fully Empty Your Bladder: When you pee, lean forward, then lean to each side, and back a little to lift your womb off your bladder. This can help you empty all the urine so you won’t have to go again just minutes later. Plus, this lowers your risk of urinary tract infections (UTIs) by ensuring your bladder is fully emptied.

2. Dealing with Heartburn

Heartburn in pregnancy is caused by a combination of baby and uterus putting pressure on your stomach and an increase in progesterone, which relaxes the lower esophageal sphincter (LES), allowing stomach acid to rise.

• Eat Small, Frequent Meals: Avoid large meals, and don’t eat too close to bedtime. This helps reduce the pressure on your stomach and lowers the chance of reflux.
• Avoid Acidic Foods: Stay away from foods that are likely to trigger heartburn, such as citrus, tomatoes, and spicy dishes.
• Melatonin Before Bed: Taking 0.3 to 1 mg of melatonin about an hour before bed can help tone the LES and reduce reflux, plus melatonin appears to be safe for use during pregnancy.
• Sleep Propped Up: Use extra pillows to keep your head and upper body elevated. Gravity can help prevent stomach acid from coming up into your esophagus.

Easing Back Pain Tios

Backaches are very common in late pregnancy as your growing belly puts strain on your back muscles.

• Support with Pillows: Use a body pillow or place a regular pillow under your belly to relieve strain on your back while sleeping.
• Wear a Properly Fitting Bra: Make sure your bra provides enough support, as larger, heavier breasts can add strain to your back.
• Avoid High Heels: Stick to supportive, flat shoes, which help maintain balance and reduce back pain.
• Practice Good Posture: Try not to overarch your lower back. Instead, focus on standing straight and keeping your shoulders relaxed.
• Replace Your Desk Chair With a Birth Ball: A birth ball will help with fetal alignment and [protect your back.
• Gentle Yoga: Gentle prenatal yoga can stretch and strengthen the back, making it a great way to reduce discomfort.

4. Why Replace Your Chair with a Birth Ball at the End of Pregnancy?

As you approach the end of your pregnancy, comfort becomes more elusive and the goal shifts to preparing your body for labor. One simple change that can make a world of difference is replacing your traditional chair with a birth ball (also known as a yoga ball or exercise ball). It helps with fetal alignment and pelvic mobility, plus it supports your posture and pelvic pressure with movement and circulation.

Tips for Managing Varicose Veins

Varicose veins can be uncomfortable and are more likely to appear in pregnancy due to increased blood volume and pressure in your veins.

• Wear Compression Stockings: These can help promote circulation and prevent veins from becoming overly swollen.
• Horse Chestnut Herb: This herb is known for its vein-strengthening properties and can be taken in capsule or tincture form to reduce symptoms.
• Stinging Nettles Infusion: This is a must, in my opinion! Stinging nettles provide important nutrients and can help reduce inflammation and support vein health.

Hemorrhoid Relief Tips

Hemorrhoids are quite common in late pregnancy, but you can find some relief with the right remedies.

• Witch Hazel Tucks with Lavender Essential Oil: Homemade or store-bought witch hazel pads with a few drops of lavender essential oil can reduce inflammation and discomfort.
• Black Tea Bags: Applying a cooled black tea bag can work wonders thanks to its tannins, which help reduce swelling. Just be aware it might stain panties and bedding, so use a pad.
• Avoid Sitting Too Long on the Toilet: Staying too long on the potty can increase the likelihood of developing hemorrhoids, so try to keep your bathroom trips efficient.

Combatting Constipation

Constipation is a common complaint as your growing uterus puts pressure on your bowels. Thankfully, there are ways to keep things moving!

• Eat Plenty of Fiber: Focus on fiber-rich foods, especially leafy greens. Greens, greens, greens—they’re your best friend!
• Avoid Straining: Straining can worsen hemorrhoids and make constipation worse. Consider using a squatty potty or placing your feet on a stool to create a more natural position for elimination.
• Magnesium Citrate or Herbal Teas: If you need extra help, magnesium citrate or a tea made from senna and mint before bedtime can help ensure a bowel movement the next morning.

 

A Few Extra Tips for Your Comfort

The final weeks of pregnancy can feel long, and discomfort can sometimes feel overwhelming. But remember: each sensation and each challenge is part of your journey to meeting your little one. Soon, these discomforts will be behind you, and you’ll be holding your beautiful baby in your arms.

• Limit Caffeine: Try not to consume coffee or caffeinated tea after 3 p.m., as caffeine can interfere with sleep.
• Stay Hydrated: Drink plenty of water throughout the day, but limit intake a couple of hours before bedtime to reduce frequent bathroom trips.
• Exercise for 30 Minutes Daily: Physical activity helps you sleep better and stay more comfortable, but try to avoid exercising within four hours of bedtime.
• Avoid Electronics Before Bed: The blue light from screens can interfere with melatonin production, so limit screen time 30 minutes to an hour before you want to sleep.
• Relaxation Techniques: A warm bath, lavender oil, rescue remedy, or even a foot or shoulder massage can help you relax before bed.
• Keep Your Bedroom Peaceful: A dark, quiet, and cool environment (around 72-76°F) will help you drift off and stay asleep.

These last weeks are a time of preparation, both physically and mentally, as you get ready to welcome your baby into the world. It’s normal to experience discomfort, but with some thoughtful adjustments, you can improve your comfort and find more ease as you wait for your little one. And remember—this too shall pass! Each day brings you closer to meeting your baby, and the aches and pains will soon be replaced by the joy of holding them in your arms. Hang in there—you’re almost there!

Disclaimer: Always check with your healthcare provider [prior to starting any medications or supplements.