30 Weeks Pregnant – Your Body, Your Baby, and Tips

There are only a few more weeks felt for your baby to arrive, and you may be feeling more stressed and anxious. It is vital to take care of your body as well as your mind during this time. Try some relaxation techniques like mediation, yoga, and listen to some soothing music. These final weeks of pregnancy are important for the development of your baby, so take good care of your health.

Learn about the changes in your body and how your baby is developing during the 30th week of your pregnancy.


Pregnancy week 30

At 30 weeks pregnant, your baby is the size of a large cabbage. As your baby grows in size, the amniotic fluid will be reduced. You may be more tired than usual these days and may also be having trouble sleeping at night. Many of the early pregnancy symptoms may reappear now.


1. Insomnia

You may be having trouble going to sleep. Your growing belly is making it harder to get comfortable in bed. Your mind is racing, and your anxiety may also be keeping you up. Experiment with different sleeping positions, use a pillow to rest your upper leg. Move your phone and computer out of your bedroom and avoid caffeine (1).

2. Changes in fetal movement

Your baby’s kicks and punches are getting stronger. You will also feel him moving more after you have eaten.  Since your baby is growing, he may be finding himself cramped. So you will feel fewer but stronger movements now.

3. Itchy skin

As your baby grows, your skin stretches. When the skin stretches, it also becomes dry. Dry skin can cause itching on your tummy, breasts, and thighs. Massage your skin with some moisturizing lotion to prevent itching.

4. Swelling

Swelling in your feet and ankles is expected and usually goes away when you put your feet up for a while. However, if your hands and face puff up suddenly and the swelling persists for a day, call your doctor. It may be a sign of preeclampsia.

5. Constipation

Constipation is common during the third trimester because your growing uterus puts pressure on your bowels.  Drink plenty of fluids, eat food rich in fiber, and have prebiotic foods like yogurt.

6. Back pain

As you gain additional weight, your center of gravity changes and puts extra pressure on your back. Besides, your hormones relax the ligaments in the joints of your pelvis. Wear low heeled shoes, practice good posture, and avoid bending down from your waist when you are trying to lift something from the floor. You can also wear a maternity support belt (2).

7. Mood swings

Several things can influence a woman’s moods during pregnancy. Hormonal changes, physical strain, fears, and fatigue can all cause mood swings. Share your feeling with friends or family. Tell your doctor about your mood swings, and he will help.

8. Stretch marks

Stretch marks appear when your skin stretches due to weight gain. It’s not always possible to prevent stretch marks, but they do gradually fade away after you give birth.

9. Shortness of breath

As your baby grows bigger, it pushes your diaphragm into your lungs, which makes it difficult to breathe.  Breathing will get a little easier when your baby drops into your pelvis.

10. Heartburn

As your growing uterus puts pressure on the stomach, it may push its contents back into the esophagus. Avoid foods like greasy and spicy foods, which trigger heartburn.

Your body at week 30 of pregnancy

By the 30th week of your pregnancy, you would have gained between 18 to 25  pounds. Your fundal height (the distance between the top of your uterus and your pubic bone) should be 28 to 32 cms. You may be noticing Braxton Hicks contractions more frequently now. These contractions are more likely to happen after exercise or sex, and when you are tired or dehydrated.

At this stage, your baby takes up more room in your uterus. Your uterus will grow under your rib cage To allow more room for the baby. You may feel clumsier as your belly grows.

Your baby at week 30 of pregnancy

Your baby now weighs 3 pounds and is 15.15 inches long. About a pint and a half of amniotic fluid now surround your baby.

  • Your baby is now able to see dim shapes. His pupils can now constrict and expand.
  • Your baby’s brain is growing and is forming indentations and grooves.
  • Lanugo, the soft downy hair on your baby’s skin, is starting to disappear.
  • Your baby’s bone marrow is now producing red blood cells.
  • Your baby’s lungs are developing well, though they may need help with their breathing if they are born before 36 weeks.
  • Your baby’s kidneys are fully functional now.

Tips to be followed at week 30 of pregnancy

1. Prepare a birth plan

A birth plan helps your medical team to know your preferences about things related to labor and delivery, like how to manage labor pain. Many hospitals provide a birth plan worksheet to let you know what your options are.

2. Take a tour of your hospital

Most hospitals provide tours of the obstetrical floor, and it is a good idea to take advantage of this opportunity. If you are familiar with the hospital surroundings, you will be less intimidated by labor and delivery.

3. Jot down your queries

Make a note of the questions that you want to ask during the prenatal appointments. Pregnancy brain may cause you to forget some crucial queries that you might have.

4. Stay active

Women who are physically active and exercise regularly during pregnancy have shorter labor. So, walk at least 30 minutes several times a week.

5. Continue with kegel exercises

Kegel exercises are pelvic floor strengthening exercises. These exercises can ease pregnancy and postpartum symptoms like hemorrhoids and urinary incontinence.

6. Buy a pregnancy pillow

If you’re having trouble sleeping comfortably at night, it may be a good idea to purchase a pregnancy pillow. A pregnancy pillow will help you get into a comfortable position to make you sleep better.

7. Eat a well-balanced diet

Eating nutritious food is vital for your baby’s growth and health. At this time, you must ensure that you are getting enough calcium in your diet. Calcium helps to build your baby’s bones and teeth. Dairy products, dark, leafy greens, almonds, and fortified cereals and juices are good sources of calcium.

Your week 30 of pregnancy doctor’s visit

As your due date comes closer, your doctor will schedule a prenatal check-up every two weeks. During this visit, he will:

  • Check your weight and blood pressure
  • Ask you for a urine sample to test for protein or sugar
  • Measure your uterus
  • Take your baby’s heartbeat with a Fetal Doppler
  • Ask you about the frequency and intensity of your baby’s movements

As your due date approaches, you may also have many questions about your delivery. You can discuss these questions with your doctor during these appointments.

Tips for the partner

During the last few weeks of the pregnancy, your partner’s emotions may be running high, as anxiety about the birth is taking over. Be sensitive to your partner’s feelings. Offer a massage, a foot rub, or a hug.

Final thoughts

At 30 weeks, your baby weighs around three pounds. His brain is growing and forming indentations, and his bone marrow is now producing red blood cells. Your growing belly is making it harder for you to sleep, and this can lead to fatigue during the day. Buy a pregnancy pillow to sleep more comfortably. Continue to at a well-balanced diet and stay active.


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