When it comes to the third trimester of pregnancy, most women are exhausted and uncomfortable. They can’t wait for the baby to arrive, but this time symbolizes a lot more than just fatigue followed by labor and delivery while continuing to work a 9-5 job. The third trimester is characterized by experiencing symptoms such as big feet, blotchy skin, constipation, incontinence, blurry vision, bleeding gums, lack of sleep, sickness, and leaking breasts.

While expecting mothers may be eagerly waiting to hold their newborns, working during the third trimester could be tough. However, by following some tips, they can not only survive but thrive during this phase of pregnancy.

Understanding the Physiology of the Third Trimester

The third trimester starts at around 28 weeks and brings along a host of physiologic changes. With the baby’s size and weight increasing, expecting mothers can experience lower back and pelvic pain, as the change in the center of gravity puts pressure on their bodies. They may also have difficulty sleeping, and their emotions can run high due to stress, anxiety, and waiting for the inevitable delivery of the baby. Furthermore, the body experiences changes such as swelling in the ankles, feet, and hands.

Common Obstacles at Work During the Third Trimester

Expecting mothers often face challenges at work during the third trimester. They can experience clumsiness, difficulty concentrating, discomfort at the desk or standing for extended periods, increased need for bathroom breaks, high stress levels with emotional outbursts, forgetfulness, and pressure to complete tasks before going on maternity leave.

Tips for Surviving and Thriving During the Third Trimester

Despite facing frequent challenges at work during the third trimester, expecting mothers can make some adjustments that will make them thrive. Here are three important aspects that they should focus on:

1. Food

Expecting mothers should realize that they don’t need to ‘eat for two’ when expecting. Simply adding an extra 300kcal per day is all that’s required. It’s essential to consume high-quality whole foods and a varied diet that includes green vegetables, fish, smart carbohydrates, and fiber. Taking plenty of water is also crucial.

The following adjustments can help maximize nutrition during the third trimester:

• Eating small and frequent meals to accommodate the compressed size of the stomach, improving digestion, and reducing symptoms of constipation and heartburn

• Chewing food thoroughly, combining it with saliva, and promoting digestion

• Eating away from the desk, taking a mental break from work, and reducing stress

• Drinking plenty of water, which reduces swelling, aids lymphatic flow, and removes toxins.

2. Movement

Movement is essential to thriving through the third trimester at work. Sitting or standing all day can lead to pain, clumsiness, difficulty concentration, and stress. Movement tweaks that can accompany daily activities include stretching and practicing breathwork. Below are some other tips for improving movement during the third trimester:

• Practicing breath work to release the diaphragm, improve posture, and reduce stress

• Requesting an ergonomic chair to support the body and reduce the risk of leaning into uncomfortable positions that may cause pain

• Taking frequent breaks and setting reminders for movement at least once an hour

• Stretching hip flexors to prevent back pain

• Using a foam roller to target tight areas.

3. Mindfulness

Expecting mothers should remain mindful and present during the third trimester. As the due date approaches, it’s natural to feel anxious and stress about all the things that need to be done. To remain calm, thriving, and surviving during the last weeks of pregnancy, it’s important to ask for help, avoid overextending oneself, and take regular mental health days. Below are additional tips for remaining mindful and present during this phase:

• Designating projects to coworkers if you go into labor early

• Delegating roles and responsibilities to reduce stress levels

• Taking mental health days to avoid burnout

• Being realistic about expectations and avoiding exhausting oneself.

In conclusion, although working during the third trimester may be exhausting and uncomfortable, the tips mentioned above can help expecting mothers thrive during this phase. By focusing on food, movement, and mindfulness, they can make adjustments that will help them remain productive and stress-free at work, even as they anticipate the arrival of their little ones.