Insomnia, swollen feet, and baby taking up more space.
You’re 30 weeks pregnant! You’ve officially entered the final 10 weeks of pregnancy! Your baby is growing fast, gaining weight, and preparing for birth. Meanwhile, your body is working hard to support baby’s development and getting ready for labor.
Let’s explore your baby’s development, changes in your body, and how to manage symptoms at 30 weeks pregnant.
What’s Happening to Your Baby?
At 30 weeks, your baby is about the size of a cabbage (27-30 cm or 10.5-12 inches long, head to toe) and weighs around 1,300-1,500 grams (2.9-3.3 lbs). Your little one is growing stronger, improving lung function, and storing fat for warmth.
Major Developments This Week:
Baby’s Brain is Growing Rapidly! – Brain wrinkles (gyri and sulci) are forming, helping brain function expand.
Lungs Are Nearly Fully Developed! – Baby is practicing breathing movements and producing more surfactant to prevent lung collapse after birth.
Eyes Can See More! – Baby can track light and distinguish between darkness and brightness.
Movements Are Stronger & More Intentional! – Punches, kicks, and stretches are stronger, and baby might respond to touch or sound.
Fat Deposits Are Increasing! – Baby’s skin is smoother and less wrinkled.
Nails & Hair Are Growing! – Baby’s fingernails and toenails are almost fully developed.
Sleep Cycles Are More Defined! – Baby experiences deep sleep and REM sleep, which means dreaming is happening!
What’s Happening to Your Body?
At 30 weeks pregnant, you may experience stronger baby movements, increased weight gain, and common third-trimester symptoms.
Common Symptoms at 30 Weeks Pregnant:
Stronger Baby Kicks & Rolls! – Baby’s movements may feel more intense, and some kicks might even take your breath away!
Growing Baby Bump! – Your uterus is now about 4 inches above your belly button.
Back Pain & Pelvic Pressure – Baby’s weight is putting pressure on your back and hips.
Braxton Hicks Contractions – Mild, irregular contractions may become more frequent.
Shortness of Breath – Your uterus is pushing against your diaphragm, making breathing harder.
Swelling in Feet & Ankles (Edema) – Fluid retention may cause mild swelling, especially after standing.
Heartburn & Indigestion – Hormones and a growing belly can cause acid reflux.
Leg Cramps & Restless Legs Syndrome – Common at night, often due to mineral imbalances or poor circulation.
Leaky Breasts (Colostrum Production) – Your body may start producing the first form of breast milk.
Fatigue & Trouble Sleeping – Finding a comfortable sleeping position gets harder.
Frequent Urination – Baby’s position puts pressure on your bladder.
How to Cope with Week 30 Pregnancy Symptoms
1. Tracking Baby’s Movements
Monitor baby’s kicks at the same time each day.
Baby should move at least 10 times in 2 hours.
If movements decrease significantly, contact your doctor.
2. Easing Back Pain & Pelvic Pressure
Use a pregnancy pillow while sleeping.
Wear a belly support band for added comfort.
Do prenatal yoga or gentle stretching.
3. Managing Braxton Hicks Contractions
Drink plenty of water – dehydration can trigger contractions.
Change positions – moving or resting can help.
If contractions become painful or regular, call your doctor.
4. Relieving Shortness of Breath
Sit and stand up straight to give your lungs more space.
Take deep breaths and slow down when moving.
Sleep propped up with pillows for better airflow.
5. Reducing Swelling in Feet & Ankles
Elevate your feet when sitting or lying down.
Wear compression socks to improve circulation.
Drink plenty of water to flush out excess fluids.
6. Soothing Heartburn & Indigestion
Eat smaller, more frequent meals instead of large ones.
Avoid spicy, greasy, and acidic foods.
Don’t lie down immediately after eating.
7. Preventing & Treating Leg Cramps
Stretch your legs before bed.
Eat calcium and magnesium-rich foods (bananas, nuts, dairy).
Massage your legs or apply heat if cramps occur.
8. Improving Sleep & Fighting Fatigue
Use a pregnancy pillow to support your belly and legs.
Take naps when needed to combat exhaustion.
Keep your bedroom cool and comfortable.
9. Preparing for Breastfeeding (If Planning to Nurse)
If you notice colostrum leaking, wear breast pads.
Read about different breastfeeding techniques.
What Should You Be Doing in Week 30?
Since you’re getting closer to labor, here’s what to focus on this week:
1. Keep Attending Prenatal Appointments
Your doctor will check your uterus size, baby’s heartbeat, and overall health.
Discuss any concerns about labor, birth, or postpartum recovery.
2. Start Kick Counting Daily
Count baby’s movements at the same time each day.
If movements decrease, contact your doctor.
3. Keep Taking Your Prenatal Vitamins
Ensure your vitamin contains 400-800 mcg folic acid for brain and spinal cord development.
A vitamin with DHA & Omega-3s supports baby’s brain growth.
4. Plan Your Birth Preferences
Think about pain relief options (epidural, natural, etc.).
Discuss labor and delivery preferences with your doctor.
Look into hospital or birthing center policies.
5. Sign Up for Childbirth & Parenting Classes
Learn about labor, newborn care, and breastfeeding.
Consider partner or support person classes.
6. Prepare for Maternity Leave
Confirm your maternity leave start date and work transition plan.
Make sure all necessary paperwork is completed.
7. Pack Your Hospital Bag
Include comfy clothes, toiletries, baby outfits, and important documents.
Make a checklist of last-minute items to grab before heading to the hospital.
8. Finalize Your Baby Essentials
Ensure you have newborn necessities like diapers, onesies, and a crib.
Install the car seat if you haven’t yet!
Final Thoughts
You’re 30 weeks pregnant and entering the final stretch! Your baby is growing fast, moving a lot, and preparing for birth. Symptoms like back pain, heartburn, and leg cramps may be increasing, but you’re doing an incredible job!
