At 30 weeks pregnant, you’re officially three-quarters of the way through your pregnancy. The third trimester is in full swing, bringing continued growth for your baby and new physical and emotional demands for your body. Many parents describe this phase as a blend of anticipation and adjustment — you’re closer to meeting your baby, but the day-to-day experience of pregnancy can feel more intense.
This week is about supporting ongoing development, staying attuned to your body, and beginning to slow your pace where possible. Here’s what to expect at 30 weeks pregnant, including what’s new with your baby, how you may be feeling, and practical to-dos for the week ahead.
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What’s New With Baby at 30 Weeks
Your baby is continuing a period of rapid growth and refinement, particularly in the brain and nervous system.
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Size and weight: At 30 weeks, your baby measures around 15½–16½ inches long (head to heel) and weighs approximately 3 to 3½ pounds, about the size of a large cabbage. Baby is gaining weight steadily, which supports strength and temperature regulation after birth.
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Brain development: The brain is growing quickly, forming more complex folds and connections that support memory, sensory processing, and coordination. This rapid neurological development continues through the rest of pregnancy and beyond.
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Sleep–wake cycles: Your baby now has more defined periods of sleep and wakefulness, including REM sleep. You may notice more predictable times of activity during the day or evening.
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Lung maturation: The lungs are still developing, but breathing muscles are stronger and practicing rhythmic movements. While full lung maturity comes later, these weeks are critical preparation.
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Movement changes: As space becomes tighter, movements may feel slower but more forceful — rolling, stretching, and pressing rather than quick kicks. This is normal and reflects baby’s growing size.
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Sensory awareness: Hearing continues to sharpen, and your baby may respond to familiar voices, music, or rhythmic sounds.
While there is still important development ahead, babies born after 30 weeks generally have strong outcomes with medical support, highlighting how far your baby has already come.
How You’re Feeling at 30 Weeks
Your body is doing sustained, demanding work—and it’s common to feel that more acutely now. At 30 weeks, many people experience a combination of physical symptoms and emotional shifts.
Common Physical Symptoms
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Increased fatigue: Energy levels often dip again in the third trimester as your body works harder and sleep becomes more fragmented.
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Sleep disruption: Finding a comfortable position can be challenging. Pressure on your bladder, heartburn, and nighttime movement may interrupt rest.
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Heartburn and indigestion: Hormonal changes and upward pressure from your uterus can make reflux more noticeable, especially after meals or when lying down.
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Shortness of breath: As your uterus pushes upward toward the diaphragm, you may feel slightly winded — particularly during activity or when lying flat.
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Back, hip, and pelvic discomfort: Postural changes, loosening ligaments, and added weight can contribute to aches or soreness.
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Swelling in the feet, ankles, or hands: Mild swelling is common due to fluid retention and circulation changes. Elevating your legs and staying hydrated may help.
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Braxton Hicks contractions: You may notice irregular tightening of the uterus. These practice contractions often ease with rest or hydration.
Emotional and Mental Experiences
Emotionally, week 30 can feel like a turning point. Many parents report heightened anticipation, vulnerability, or emotional sensitivity as the reality of birth and postpartum draws closer. “Pregnancy brain”—forgetfulness or difficulty concentrating—is also common, influenced by hormonal changes, sleep disruption, and mental load.
If anxiety or low mood feels persistent or overwhelming, reaching out to your healthcare provider is an important step in caring for your overall wellbeing.
Your To-Do List at 30 Weeks
This week is a good time to focus on support, pacing, and gentle preparation rather than pushing through discomfort.
1. Stay Connected to Prenatal Care
Third-trimester prenatal visits typically happen every two weeks now. These appointments often include monitoring blood pressure, weight, fundal height, and baby’s heartbeat. Use this time to discuss:
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Changes in movement
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Sleep or pain concerns
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Birth preferences or questions
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Signs of preterm labor to watch for
2. Pay Attention to Baby’s Movement
Daily movement remains an important indicator of wellbeing. While movements may feel different as space tightens, you should still feel consistent activity each day. If your provider recommends it, tracking movement patterns at the same time daily can be reassuring.
Contact your provider if you notice a significant decrease or sudden change in movement.
3. Support Sleep and Rest
Rest is not optional at this stage — it’s restorative. Helpful strategies include:
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Side-sleeping, especially on your left side
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Using pillows to support your belly, back, and legs
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Taking short rest breaks during the day if nighttime sleep is disrupted
Even brief moments of rest help your body recover.
4. Focus on Nourishment and Hydration
Your nutritional needs remain elevated. Aim for meals that include:
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Protein to support fetal growth and maternal tissues
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Iron-rich foods to support increased blood volume
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Calcium and vitamin D for bone health
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Healthy fats, including DHA, to support brain development
Staying hydrated supports circulation, digestion, and may help reduce swelling. Continuing your prenatal vitamin provides consistent micronutrient support during this demanding phase.
5. Ease Physical Discomfort
Gentle movement like walking, stretching, or prenatal yoga can help reduce stiffness and support circulation. Supportive footwear, warm showers, and avoiding long periods of standing may also ease discomfort.
Listen to your body and adjust activity levels as needed.
6. Begin Final Preparations at a Comfortable Pace
Without rushing, you may want to begin or revisit:
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Birth plan preferences
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Hospital or birth-center logistics
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Postpartum support and recovery needs
Small, intentional steps can reduce stress and help you feel more grounded.
When to Contact Your Healthcare Provider
Reach out to your provider if you experience:
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Severe or persistent headaches
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Vision changes
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Sudden or severe swelling of the face, hands, or feet
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Regular, painful contractions
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Vaginal bleeding or fluid leakage
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A noticeable decrease in baby’s movement
Prompt evaluation helps ensure your safety and peace of mind.
The Takeaway
At 30 weeks pregnant, your baby is continuing remarkable growth, and your body is navigating the sustained demands of the third trimester. While discomforts may increase and energy may fluctuate, this stage is also about slowing down, tuning in, and allowing yourself support.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
References:
1. Mayo Clinic. 3rd trimester pregnancy: what to expect.
2. What to Expect. 30 Weeks Pregnant.
3. Babylist. 30 Weeks.
4. The Bump. 30 Weeks.
5. NHS. 30 Weeks.
