Third Trimester in Spring: What to Expect and How to Stay Comfortable

April 23rd, 2025 | Pregnancy

Spring brings a fresh atmosphere to the final stretch of pregnancy, but it also comes with its own set of challenges and comforts. As the weather warms, many expectant moms find relief from winter chills, yet the increasing temperatures can add to swelling and fatigue. The third trimester is a busy time for your body—with your baby growing fast, and your energy levels shifting—it’s important to adapt to these physical and emotional changes.

In this post, you’ll get practical tips on how to stay comfortable and healthy as your body adjusts to both the season and the demands of late pregnancy. From managing temperature shifts to handling typical symptoms like swelling and sleep troubles, spring’s unique conditions call for a mindful approach to self-care in these last weeks.

Physical and Physiological Changes in the Third Trimester

The third trimester is when your body truly shows the remarkable work it’s doing to prepare for your baby’s arrival. Between weeks 28 and 40, your baby grows rapidly, your organs adjust to the expanding uterus, and your body must handle new challenges and discomforts. Experiencing these changes in spring adds a unique twist to how you feel and cope with pregnancy’s final phase. Below, we break down what’s happening inside and how the season influences your comfort.

Fetal Development and Positioning

This period is all about growth and getting ready for delivery. During the third trimester, your baby gains most of their weight, growing from about 2.5 pounds at 28 weeks to around 6 to 9 pounds by birth. Their length reaches approximately 19 to 21 inches. Inside, vital organs like the lungs and brain mature significantly—lungs get ready to take their first breath, and the brain becomes more active and complex.

Fetal movements continue, but as the space inside your uterus shrinks, those movements feel tighter and more purposeful. By around 36 weeks, most babies settle into a head-down position, which is ideal for delivery. This positioning lowers the baby’s head into the pelvis, a movement called “engagement” or “lightening,” signaling that labor may be approaching soon. If the baby remains in a breech or sideways position, doctors may discuss options to help encourage the right positioning for birth.

You might notice these milestones during check-ups, as healthcare providers closely monitor the baby’s growth, movements, and position to keep everything on track.

Common Pregnancy Symptoms and Discomforts

Your body starts signaling that the home stretch is here, often with some discomfort. These symptoms are typical but can really test your patience:

• Back Pain: The extra weight and shifting center of gravity strain your lower back and hips. Your body’s ligaments relax and stretch to make room, which can cause aches or sharp pains.
• Braxton-Hicks Contractions: These “practice” contractions are irregular and usually painless but may become more noticeable as your uterus prepares for labor.
• Swelling (Edema): You might spot puffiness in your feet, ankles, and hands as your body holds onto more fluid to support your pregnancy.
• Shortness of Breath: With your uterus pressing against the diaphragm, breathing deeply can feel tougher, especially during physical activity.
• Digestive Issues: Heartburn, indigestion, and constipation often flare up as your growing uterus pushes against your stomach and intestines.

Managing these symptoms can involve simple changes like using a pregnancy pillow for support, staying hydrated, elevating your feet, eating smaller meals, and practicing gentle stretches or walking.

Effect of Spring Weather on Pregnancy Comfort

Spring brings milder temperatures and more daylight—two comforts that can make a big difference during the third trimester. Unlike the harsh dryness of winter or the heavy heat of summer, spring generally offers a gentle balance.

• Milder Temperatures: Cooler weather helps reduce the intensity of swelling. You might feel less weighed down compared to hotter months when fluid retention worsens. It’s easier to stay active outside without overheating.
• Increased Daylight: More sunlight means better mood and energy levels for many. The boost in vitamin D and natural light can help counter pregnancy fatigue and maybe even improve sleep.
• Changing Weather Patterns: Spring’s occasional rain or breezy days provide fresh air that can ease shortness of breath and help you feel more comfortable when stepping outdoors.

Still, fluctuating temperatures might make your body more sensitive to heat or cold spells, so layering clothes and adjusting hydration are key. The gentle spring climate encourages lighter exercise like walking or prenatal yoga, which can help ease common discomforts.

Overall, spring offers a supportive environment to navigate the third trimester’s physical and physiological changes, helping you feel a bit more grounded as you approach the big day.

Managing Health and Wellness During the Third Trimester in Spring

As you enter the third trimester in spring, it’s important to tune into your body’s shifting needs. The season brings fresh energy and milder weather that can actually support your health—but it also requires some adjustments, especially in nutrition, exercise, and managing seasonal sensitivities. Focusing on optimal nutrition and hydration, staying active in safe ways, and handling common spring allergies can keep you feeling your best as you carry your baby through these last weeks.

Nutrition and Hydration for Optimal Health

Your body is working overtime now, and nutrition plays a huge role in supporting both you and your growing baby. Taking high-quality prenatal vitamins daily remains fundamental. Look for a supplement that covers folic acid, iron, calcium, and omega-3 fatty acids like DHA, which is crucial for your baby’s brain and eye development.

Spring offers a bounty of nutrient-dense foods. Incorporate:

• Fresh asparagus, spinach, and peas for folate and fiber
• Strawberries and citrus fruits rich in vitamin C for immune support
• Lean proteins like grilled chicken, eggs, and legumes to fuel energy levels
• Whole grains such as quinoa and brown rice to maintain steady blood sugar

Hydration takes on added importance as the weather warms. Drink plenty of water throughout the day, and include electrolyte-rich beverages—like coconut water or homemade mineral drinks—to replenish minerals lost through mild sweat. Avoid sugary or caffeinated drinks, which can dehydrate you.

Eating smaller, more frequent meals packed with these spring-friendly foods will help prevent heartburn and keep you comfortable.

Physical Activity and Exercise Recommendations

Staying active benefits your circulation, mood, and muscle strength. Spring’s mild weather makes it a great time to enjoy safe exercise outdoors. Consider activities such as:

• Prenatal yoga: Helps stretch muscles gently, reduces stress, and improves flexibility
• Walking outdoors: Take advantage of fresh air and sunshine, but dress in layers and choose shady routes on warmer days
• Pelvic floor exercises: Strengthening these muscles can improve labor and recovery

Physical therapy techniques like gentle inversion poses may encourage your baby’s optimal positioning in the pelvis, especially if they’re not head-down yet. Always consult your healthcare provider before trying inversion techniques or starting new exercises to ensure they’re right for you.

Aim for moderate activity tailored to your comfort—avoid strenuous or high-impact workouts. Even 20-30 minutes daily can make a positive difference.

Managing Common Springtime Symptoms and Allergies

Spring can bring sneezing, congestion, and itchy eyes, which might feel amplified during pregnancy. Hormonal changes make your nasal passages more sensitive and swollen, increasing allergy symptoms. To ease discomfort safely:

• Try saline nasal sprays to clear congestion
• Keep windows closed during high pollen days and use air purifiers indoors
• Shower and change clothes after outdoor activities to remove pollen
• Wear sunglasses to protect your eyes from pollen exposure

Before taking any allergy medications, check with your healthcare provider for safe options during pregnancy. Avoid strong chemical sprays or perfumes that can trigger irritation.

If seasonal skin sensitivities flare up, moisturize regularly with gentle, fragrance-free lotions and protect skin from sunburn with safe, pregnancy-approved sunscreen.

By staying proactive about allergies and seasonal symptoms, you can breathe easier and enjoy spring’s fresh air without added discomfort.

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Keeping these nutritional, exercise, and allergy-relieving tips in mind will help you embrace spring’s energy while giving your body the support it needs in the final stretch of pregnancy.