Welcome, dear mom! You’ve now officially entered your third trimester, arriving at week 28, and it’s natural to feel both excited and a little nervous. You’re inching closer to meeting your baby, so now is the perfect time to prepare mentally, physically, and practically.
At this stage, your uterus measures approximately 9 cm above your navel. If you’re expecting twins, don’t worry too much about measurements; they vary widely from person to person. A typical weight gain by now ranges between 7.7–10.8 kg. It’s recommended to gain about 0.5 kg per week, supported by roughly 450 extra calories per day.
One of the most important things you can do right now is to pack your hospital bag and get your baby’s essentials ready, because labor can come at any time.
What to Include in Your Hospital Bag?
Pack the following items for your comfort and recovery during and after labor:
- A comfortable robe or nightgown with a front opening, ideal for nursing
- Cotton underwear
- Postpartum pads
- Toiletries (toothbrush, comb, towels, tissues)
- Nursing bra
- Comfortable shoes or slippers
- Small pillow
- Snacks and water or juice
- Phone charger
- ID, insurance papers, and birth plan (if available)
- Face mask and hand sanitizer, if needed
What to Include in Your Baby’s Bag?
Preparing for your baby’s arrival doesn’t have to feel overwhelming. Here’s a clear list of essentials:
- Newborn diapers
- Gentle, unscented baby wipes
- Onesies (baby sleep suits)
- Cotton bodysuits
- Socks or footed outfits
- Weather-appropriate hats and outerwear
- Light blanket or swaddle
- Feeding supplies for breastfeeding or formula feeding: bottles, breast pump, bottle brush, and formula if needed
- An Infant car seat is essential for safe travel home
Getting these items ready early will ease any anxiety and make you feel much more prepared.
Medical Checkups
You’ll visit your doctor every two weeks until week 36, then likely weekly until delivery. At your next visit, be sure to discuss:
- The Rh shot (RhoGAM) if you’re Rh-negative
- Your baby’s movements and how to count kicks
- Breastfeeding vs. bottle feeding options
- Childbirth and prenatal class choices
- Your birth plan and who will accompany you in the delivery room
Physical Changes & Common Discomforts
As your pregnancy progresses, you may experience:
Hemorrhoids and pain
- Hemorrhoids and mild pain due to pressure on the pelvic blood vessels
- Leg cramps, sleep disturbances, and back pain from added weight, possibly made worse by iron supplements that can cause constipation
To ease constipation and hemorrhoids, try the following:
- Eat a fiber-rich diet—fruits, vegetables, bran, whole grains, prunes
- Drink about 10–12 cups of water a day
- Stay physically active (walking or swimming 3 times a week)
- Use safe fiber supplements or stool softeners (consult your doctor first)
- If iron supplements cause discomfort, discuss adjusting them with your doctor
- Avoid mineral oil or stimulant laxatives during pregnancy; do not use any herbs or medications without medical advice
Braxton Hicks
You’ll likely notice Braxton Hicks contractions, practice contractions that are irregular and ease with position changes. If they become regular or painful, contact your doctor immediately, as this could indicate preterm labor.
Begin counting your baby’s kicks daily by picking a consistent time and tracking how long it takes to feel 10 movements. If it takes longer than two hours or activity decreases, call your provider.
Sleep Challenges
Sleep may be tougher right now due to discomfort, frequent urination, or simply being unable to get comfortable. If you wake at night, skip chores and relax instead. Read, listen to soft music, or sip a warm, pregnancy-safe drink.
For pain relief:
- Use warm or cool compresses (no more than 10 minutes, not directly on your belly)
- Take a warm bath or get a prenatal massage
- Talk to your doctor about safe pain relievers like acetaminophen
- Consider seeing a physical therapist for pain management and strengthening exercises
Contact your provider right away if you experience fever, severe pain, or any unusual symptoms.
Week 28 Tips
Enhance your nutrition by including iron-rich foods like red meat, spinach, peas, fish, lentils, and nuts, and don’t skip your prenatal supplements.
Also, discuss the following vaccines:
- RSV vaccine: Recommended from week 28 to protect your newborn from serious lung infection (bronchiolitis) in the first months. It can reduce risk by 70%.
- Tdap vaccine: Helps protect your baby from whooping cough until they can get their shots.
- Flu shot: Important if you haven’t received one yet.
Be mindful of infection prevention:
- Wash your hands thoroughly (for at least 20 seconds) after handling diapers or being around children to avoid CMV
- Avoid contact with anyone who has chickenpox until blisters are fully healed
- Wear gloves or avoid handling cat litter and gardening to reduce the risk of toxoplasmosis