Staying Comfortable in the Final Weeks of Your Pregnancy
By week thirty-seven of your pregnancy, you will be eager to give birth and greet your baby in person for the first time. Your body will be feeling cumbersome and you may – understandably – feel ready to scream each time you hear “Wow, you are huge, when are you due?” Take advantage of activities that can make your final weeks more comfortable and help you prepare for labour.
Coping Strategies:
Massage. Book a therapeutic massage with a therapist experienced in prenatal massage who will be able to focus on the special needs you have as you approach labour. Massage therapy improves circulation, relieves mental and physical fatigue, relaxes muscles, soothes aches and pains and generally promotes a sense of well-being.
Pedicures. Pamper yourself. Pregnancy puts a lot of stress on your body so any opportunity to put your feet up and get a relaxing foot massage should be taken. Knowing your nails are groomed can make you feel good even if you can’t see your toes because of your belly. Painting your own toes at this stage of your pregnancy is not an option so if pedicures are something you enjoy, make time for one or two in these final weeks. Ensure that the salon you visit is well ventilated as the chemical fumes in some salons may cause expectant mothers to feel nauseous.
Nutrition. Eating well helps prepare your body for labour, providing you with the necessary nutrients and vitamins. It also helps ready your baby for the world, giving you both the resources and strength you need. Eat foods that provide iron such as red meat, spinach and kale; get your calcium and vitamin D through milk products, good for strong bones and teeth; eat eggs, dairy, beans, nuts and meat to get the protein needed for strong muscles; eat citrus fruit, red berries, tomatoes, broccoli and spinach to receive the vitamin C nutrients necessary for strong tissue. And stay well hydrated by drinking lots of water each day. Twelve to sixteen cups per day are often recommended… a significant amount! You may want to try and drink your water primarily in the morning and early afternoon to prevent the disturbed sleep that frequent nightly bathroom visits can cause.
Exercise. This may be the last thing you feel like doing but it can make you feel better and help you prepare for labour.
Pelvic tilts strengthen your stomach muscles, which can help ease back pain. There are various pelvic tilt methods, for example: 1) Get on your hands and knees, keeping your back flat. 2) Inhale and tuck your buttocks under you. 3) Hold for three seconds. 4) Exhale and purposefully relax back to a flat back. 5) Repeat fifty times, a minimum of four times per day.1
Kegel exercises help avoid tears and episiotomy during birth by strengthening the muscles in your pelvic floor (the area around your vagina and anus). To identify which muscles to work, practice kegel exercises the first few times while urinating. Stop urine from flowing by tightening your muscles and then releasing. Now that you know the muscles you want to work, you can do kegel exercises anywhere, for example, while watching television. Try to do at least fifty repetitions, four times per day.2
Yoga. At this stage in your pregnancy, regular yoga practice may not be feasible but special prenatal yoga classes offer a calming way to relieve muscle stress as well as any anxiety you may be feeling. Postures are adjusted for the needs and comfort of the expectant mother.
Stay active. Do things you enjoy and keep busy physically as much as possible, and mentally as well. The last couple of weeks will pass more quickly if you are productive and not watching the clock. Physical and mental activity generally results in positivity, a valuable tool at this stage in your pregnancy when your patience may be at a minimum.