👶Your baby this week
Your baby is about as long as a pram organiser (~45 cm) and weighs around 5 lb — similar to a bag of flour.
Baby’s **sleep cycles** are becoming more defined, eyes open when awake and close during sleep.
A layer of **vernix (the waxy protective coating)** thickens this week, protecting baby’s skin in preparation for birth.
You may start to see **hands, feet or elbows** pressing gently against your bump as space becomes tight.
If you’re expecting a boy, his **testicles are descending** into the scrotum.
Tiny **fingernails and toenails** now reach the tips of baby’s fingers and toes.
Baby is curled up with knees bent towards the chest, but movements should still be **strong and regular**.
🌸Your body this week
You’ll likely have your **week 34 antenatal appointment** this week, a good chance to discuss birth plans and wellbeing.
If baby’s head has moved down into your pelvis (‘**engaged**’ or ‘**lightening**’), you might notice easier breathing and less heartburn.
However, you may need to **pee more often** and feel extra **pelvic pressure** or discomfort when walking.
Breasts may feel larger and start leaking **colostrum**, a yellowish early milk rich in antibodies.
Sleeping on your side (especially the **left side**) improves blood flow to baby and can reduce backache.
Your uterus keeps growing, it now sits about **5 inches above your belly button**, making movement and balance trickier.
Mild **vision changes** (blurred or dry eyes) can occur due to pregnancy hormones but should return to normal after birth.
💛Symptoms you might notice
Every pregnancy is different. These are common around week 34 — speak to your midwife if anything worries you.
Braxton Hicks contractions
Mild tightenings across your bump that come and go are normal. Rest, hydrate, and change position to ease them. If painful or regular, call your maternity unit.
Heartburn relief
If baby has dropped lower, heartburn may ease, but keep eating small meals and avoid spicy or fatty foods to stay comfortable.
Pelvic pressure
Baby’s head pressing on your bladder or pelvic bones can cause heaviness. Rest with feet up and do gentle pelvic tilts or floor exercises.
Shortness of breath
You may breathe easier after baby ‘drops’, but gentle exercise and good posture still help.
Backache
As your bump grows, your centre of gravity shifts. Support your back with pillows, stretch often, and avoid long periods of standing.
Leg cramps & swelling
Stretch calves before bed, drink water, and rest with legs elevated. Sudden or severe swelling needs medical review.
Constipation & piles
Eat fibre-rich foods, stay hydrated, and keep active. Avoid laxatives unless prescribed. Do Kegels to boost circulation and reduce haemorrhoids.
Insomnia & tiredness
Use a pillow between knees, try a warm bath or milk before bed, and avoid screens late at night.
Leaky breasts (colostrum)
Use nursing pads for comfort, this early milk is rich in antibodies and will nourish baby after birth.
Vision changes
Blurry or dry eyes can be caused by hormones. Mention severe vision issues to your midwife (can signal pre-eclampsia).
✨Tips for week 34
Antenatal appointment
Your **week 34 check-up** covers blood pressure, bump measurement, and baby’s position. Ask any questions about labour, feeding, or wellbeing.
Maternity leave planning
You can start leave up to **11 weeks before your due date**. If baby arrives early, it starts the day after birth. Give 28 days’ notice to change your date.
Baby sling safety (T.I.C.K.S. rule)
**Tight, In view, Close enough to kiss, Keep chin off chest, Supported back**, follow these to keep baby’s airway clear and secure.
Pelvic floor exercises
Do daily short squeezes to strengthen muscles and prevent leakage when laughing, sneezing, or coughing.
Kick counts
Keep noting Your baby’s usual movement pattern. Contact your midwife **immediately** if movements reduce or change.
RSV vaccination
Still available until labour. It helps protect your newborn against bronchiolitis, speak to your GP or midwife if not yet given.
Nutrition & vitamin D
Continue a balanced diet and take **10 micrograms of vitamin D daily**. Add about **200 extra calories/day** in the 3rd trimester (e.g., two slices of wholemeal toast).
Exercise & rest
Aim for 150 minutes of gentle exercise per week (like walking or prenatal yoga). Listen to your body and rest when needed.
Healthy eating
Eat a variety of fruits, vegetables, wholegrains, and protein. Avoid alcohol, limit caffeine, and stay hydrated.
Emotional wellbeing
Feeling anxious or low is common, talk to your midwife, GP, or partner. Support is available for mental health and relationship worries.
Newborn screening
Your midwife will discuss **screening tests offered soon after birth**. Ask questions and make your decision before delivery.
When to seek urgent help
Call your maternity unit if you have reduced movements, bleeding, fluid leakage, severe headache, vision changes, or sudden swelling.