👶Your baby this week
Your baby is now about the length of a breast pump, roughly 27.8 cm from head to heel and has likely passed the 1 lb mark.
Lungs are developing rapidly; baby practises ‘breathing’ amniotic fluid to prepare the airways for life outside.
Taste buds are maturing and flavours from your meals subtly season the amniotic fluid.
Baby swallows small amounts of fluid that will become meconium (the dark, sticky first poo) after birth.
Grip, vision and hearing are getting stronger; baby can perceive light/dark through sealed eyelids and hear voices and internal sounds.
Movements are more purposeful as brain–muscle connections strengthen; you may notice stronger kicks, stretches and rolls.
Lanugo (fine downy hair) and developing brows/head hair help with temperature regulation.
The placenta keeps growing and nourishing your baby while removing waste.
🌸Your body this week
This is a great week to bond with your bump, talking, singing or gently massaging with moisturiser may even prompt little flutters.
New or more noticeable stretch marks can appear on the tummy, breasts, hips and thighs; they’re harmless and usually fade after birth.
A growing bump and loosened joints can affect balance; you may feel a little unsteady at times.
Navel may start to protrude and skin can feel dry or itchy as it stretches.
Some notice slightly bigger feet or snug shoes due to relaxin and normal pregnancy swelling.
💛Symptoms you might notice
Every pregnancy is different. These are common around week 22 — speak to your midwife if anything worries you.
Backache & Round-Ligament Pain
A changing centre of gravity and stretching ligaments can cause twinges or aches. Use supportive footwear, practise good posture and rest when needed.
Heartburn & Indigestion
Eat smaller, frequent meals, avoid spicy/fatty foods and don’t lie down straight after eating. Propping your head at night can help.
Bloating & Constipation
Hydrate well, add fibre (wholegrains, fruit, veg, beans) and keep moving. Ask your midwife before changing iron supplements.
Headaches or Dizziness
Common in warm, stuffy rooms or when dehydrated. Take fresh-air breaks, rise slowly and drink water regularly.
Leg Cramps
Often strike at night. Flex toes toward the shin, massage calves and stretch before bed.
Bleeding or Sensitive Gums
Hormones can inflame gums. Brush gently, floss and book a dental check-up (NHS dental care is free in pregnancy).
Piles (Haemorrhoids)
Can cause itching, soreness and pain on passing stools. Increase fibre/fluids, avoid straining and ask your midwife about safe treatments.
Stretch Marks
Moisturisers won’t prevent them but can ease dryness/itch. Most marks fade to silvery lines after birth.
✨Tips for week 22
Bond with Baby
Talk, sing and gently massage your bump with moisturiser, baby can hear you and may respond to familiar voices.
Whooping Cough Vaccine
If you haven’t had it yet, the pertussis jab is recommended between weeks 16–32; antibodies pass via the placenta to protect baby until early infant vaccines.
Quit Smoking Support
Smoking reduces oxygen to baby and increases risks (including miscarriage and stillbirth), especially as lungs develop now. Ask your midwife about local Stop Smoking Services or call the NHS Smokefree helpline.
Sleep Comfort
Sleep on your side, use pillows under the bump and between knees, and try a gentle wind-down or ‘beditation’ routine.
Pelvic Floor Exercises
Do daily squeezes (as if stopping mid-wee) to strengthen muscles and help prevent leaks in late pregnancy and after birth.
Stay Active, Eat Well
Aim for ~150 minutes/week of moderate activity (walking, swimming, prenatal yoga). Focus on 5-a-day fruit/veg, wholegrains and balanced meals, no extra calories needed until week 28.
Vitamin D & Lifestyle
Continue a daily 10-microgram vitamin D supplement (especially Oct–Mar). Avoid alcohol, stop smoking and limit caffeine.
Work & Rights
Once you tell your employer, you have maternity rights including paid time off for antenatal care and a workplace risk assessment.
Wellbeing Plan
Consider a pregnancy and post-birth wellbeing plan. If feeling low, anxious or in pain, speak to your midwife/GP or call NHS 111.
When to Seek Urgent Help
Contact maternity triage immediately for severe pain, heavy bleeding, persistent severe headache/vision changes, sudden swelling, or reduced/no movements after 24 weeks.