👶Your baby this week
Your baby is about as long as a tub of formula (~38.6 cm) and weighs around 2½–3 lb.
Baby is now **perfectly formed** and spending the coming weeks **maturing organs** and **building fat**, which smooths out previously wrinkled skin.
Movements may feel more like **strong jabs and pokes** as space gets tighter, but you should still feel regular activity.
Baby may have **hiccups** (gentle rhythmic taps) and could even **smile during sleep**.
The protective **vernix** (waxy layer) and **lanugo** (soft downy hair) that have covered baby start to **thin and disappear** from now.
Senses are sharpening, baby responds to **light, sound, and your activity**, so speaking, singing, and gentle touch all help with bonding.
Now is a good time to begin **daily kick counts** to get to know you’s usual movement patterns.
🌸Your body this week
You may feel **breathless** as your growing uterus pushes up against your lungs.
Sleep can be challenging due to **frequent bathroom trips**, **leg cramps**, **heartburn**, and a very **active baby at night**.
Feeling **clumsy or unsteady** is common as your **centre of gravity shifts**, take things slowly and wear supportive footwear.
You might notice or develop **varicose veins** (including haemorrhoids) due to increased blood volume and vein relaxation.
Nails can grow **faster** (and sometimes more **brittle**) thanks to pregnancy hormones.
It’s normal to feel a **mix of emotions**, excited, nervous, tired, share how you feel with loved ones or your midwife.
💛Symptoms you might notice
Every pregnancy is different. These are common around week 29 — speak to your midwife if anything worries you.
Sleeping problems
Try sleeping on your side with a pillow under your bump and another between your knees. Nap when you can and create a calming wind-down routine.
Breathlessness
Slow down, maintain good posture, and rest with your upper body slightly elevated. Seek advice if you have chest pain, severe breathlessness, or dizziness.
Leg cramps
Gently stretch calves before bed, flex toes toward your shins during a cramp, hydrate well, and consider a warm bath before sleep.
Heartburn & indigestion
Eat small, frequent meals; avoid spicy/greasy foods; stay upright after eating; and reduce caffeine. Keep antacids (pregnancy-safe) to hand if recommended.
Constipation & bloating
Increase fibre (wholegrains, fruit, veg), drink plenty of water, move regularly, and speak to your midwife if you’re finding it hard to manage.
Backache
Maintain good posture, use a pregnancy pillow for support, and try gentle stretching or prenatal yoga. Heat packs can soothe sore muscles.
Varicose veins & haemorrhoids
Avoid standing or sitting for long periods, elevate legs, wear support tights, and keep stools soft with fibre and fluids. Use witch hazel pads or sitz baths for relief.
Headaches & migraines
Rest in a dark room, hydrate, and speak to your midwife about safe pain relief. Seek urgent care for severe headache with vision changes or swelling.
Dizziness
Rise slowly, eat and drink regularly, and lie on your side if light-headed. Call your midwife if you faint or symptoms persist.
Skin & gums changes
Bleeding gums and skin darkening (melasma) are common. Brush/floss gently and use SPF 30+, most changes fade after birth.
Vaginal discharge
A white, milky discharge is normal. Seek medical advice for bleeding, itching, pain, bad odour, or a watery leak (possible waters).
✨Tips for week 29
Kick counts
Once or twice daily, lie on your side or sit comfortably and count all movements until you reach 10. If you don’t feel 10 movements within 2 hours, or notice any reduction or change in movements, **contact your maternity unit immediately**.
Vaccinations
If not yet done, get the **whooping cough (pertussis)** vaccine **before week 33** for best newborn protection. You can also still receive the **RSV vaccine** after week 28 and up to labour, ask your midwife.
Debunking gender myths
Bump shape, baby’s heart rate, wedding-ring swings, or online kits **cannot** reliably predict sex. Ultrasound is most accurate, though sometimes baby won’t cooperate!
Sleep smarter
Try side-sleeping with pillows under your bump and between your knees. Keep pre-bed snacks light, and limit fluids late evening to reduce bathroom trips.
Write your birth plan
Note your **pain relief preferences**, environment, birthing positions, and **birth partner** roles. Stay flexible, your team will support your choices.
Pelvic floor exercises
Continue daily Kegels to help with bladder control and recovery after birth. Short, frequent sets are most effective.
Healthy eating
In the 3rd trimester, you may need **~200 extra calories/day** (e.g., 2 slices of wholemeal toast with spread). Focus on balanced meals with fruit, veg, wholegrains, and lean protein.
Stay active (safely)
Aim for **150 minutes/week** of moderate activity (e.g., brisk walking). Listen to your body and avoid activities with a risk of falling.
Workplace rights
You’re entitled to **risk assessments**, safe duties, extra breaks, a place to sit, and **paid time** for antenatal appointments.
Antenatal classes
Book NHS/NCT/Tommy’s classes now to prepare for labour, feeding, and early days with baby. Invite your partner to join.
Newborn screening
Ask your midwife about **newborn screening tests** offered soon after birth; these help identify conditions early so treatment can start promptly.
Mental wellbeing
Feeling **excited and nervous** is normal. If you feels overwhelmed, low, or very anxious, talk to your midwife/GP, support is available and effective.
When to seek help
Call your maternity unit urgently for **reduced or changed movements**, severe headache, vision changes, sudden swelling, chest pain, bleeding, or leaking fluid.