I remember hitting 36 weeks pregnant and feeling a little bit like a ticking clock. The excitement of meeting my baby was so close, but I was also overwhelmed by the changes happening in my body. It’s funny how, as the pregnancy nears its end, the discomforts seem to ramp up — backaches, swollen ankles, and the inability to find a comfortable position to sleep. It’s like your body is both preparing for labor and just completely exhausted from the work it’s been doing for the past 8 months.
If you’re 36 weeks pregnant right now, I totally get it. The finish line is in sight, but it feels like there’s still so much to do, and so many things you need to prepare for — physically, mentally, and emotionally. You might be feeling excited, nervous, or just plain uncomfortable. I’ve been there, mama, and I’m here to help you navigate these last few weeks with practical tips and a healthy dose of encouragement.
In this post, I’ll walk you through everything you can expect at 36 weeks pregnant, how to take care of yourself in these final weeks, and what steps you can take to get ready for your baby’s big arrival. Let’s dive in!
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1. Baby’s Development at 36 Weeks Pregnant
At 36 weeks pregnant, your baby is almost ready to make their grand entrance into the world. Here’s what’s happening with your little one:
Weight and Size
Your baby is about the size of a papaya or head of romaine lettuce — around 18 to 19 inches long and weighing about 5.8 pounds. They’re gaining weight quickly, about half a pound per week, as they prepare for life outside the womb.
Body Systems
Your baby’s organs are almost all fully functional now. Their immune system is fully mature, and their circulatory system is working efficiently. While their digestive system will continue developing after birth, they’re nearly ready for that first feeding!
Breathing Practice
Your baby’s lungs are developed enough for breathing outside the womb, and they’re already practicing key skills like blinking and sucking. These reflexes will help them adjust to the world once they’re born.
Skin
The fine downy hair (lanugo) that once covered your baby’s body is almost gone. The protective waxy coating (vernix caseosa) is also shedding and being swallowed by your baby, where it will eventually form their first stool — meconium.
Positioning
Most babies by 36 weeks will have moved into the head-down position in your pelvis. This is called “lightening” or “dropping,” and while it makes it easier for you to breathe, it also means more pressure on your bladder (hello, frequent urination!). If this is your first pregnancy, the baby may have dropped a little earlier. For subsequent pregnancies, it may not happen until labor begins.
2. Your Body at 36 Weeks Pregnant
As you approach the final weeks of pregnancy, your body is undergoing a lot of changes. Here’s what you can expect:
Breathing Relief
When your baby drops into the pelvis, it can relieve some pressure on your lungs and diaphragm, which may make it a little easier to breathe. Trust me, after months of struggling for breath, this feels like a small victory!
Increased Pelvic Pressure
The downside of your baby’s dropping is that it increases pressure on your pelvic area and bladder. You may find yourself waddling around with a “penguin walk” due to the added pressure. I can remember trying to stand up and immediately feeling that sharp, uncomfortable sensation. And don’t even get me started on the frequent bathroom trips!
Sharp Shooting Pains (“Lightning Crotch”)
I experienced this at 36 weeks, and it’s not fun. Lightning crotch is a term used for the sharp, shooting pains you may feel in your pelvic area when your baby’s head presses on certain nerves. While it sounds uncomfortable (and it is), it’s a normal part of pregnancy as your body prepares for labor.
Swelling
Mild swelling in your ankles, feet, and hands is common at 36 weeks. To help reduce swelling, I found that elevating my feet whenever possible really helped. And remember to stay hydrated — water can do wonders for keeping swelling at bay.
Contractions
You might feel more Braxton Hicks contractions, which are “practice” contractions that help your body prepare for labor. They’re typically irregular, and while they might be uncomfortable, they shouldn’t be painful or consistent. If you feel true labor contractions, they will become progressively stronger, longer, and closer together.
Insomnia
Sleep can be elusive at 36 weeks. Between the physical discomforts and the anxiety of waiting for labor, it’s tough to get quality rest. I found that using a pregnancy pillow and taking warm baths before bed helped me relax a bit more and make sleep a little more manageable.
Increased Discharge
You may notice an increase in vaginal discharge as your body prepares for birth. You could also pass your mucus plug, which is a thick, yellowish, or blood-tinged mucus. Losing the plug doesn’t mean labor is imminent — it could still be weeks away.
3. Tips for Managing Discomfort at 36 Weeks Pregnant
By now, the physical discomforts can feel overwhelming, but there are ways to stay comfortable and manage them. Here are some tips that helped me:
Use a Pregnancy Pillow
As your belly grows, getting comfortable at night can become a challenge. A pregnancy pillow is a game-changer. I used mine every night to support my back and belly, and it made sleeping so much easier. Don’t underestimate the comfort it can provide!
Stay Active, But Rest When Needed
I know it’s tempting to rest all day, but gentle exercise (like walking) can help relieve pelvic pressure and back pain. Just remember to listen to your body and take breaks when you need them. I went on short walks during the day, which helped my body feel more relaxed and less stiff.
Practice Relaxation Techniques
Between anxiety about the upcoming labor and the discomfort, it’s easy to get stressed. Practicing deep breathing or meditation helped me calm my nerves. Try listening to soothing music or using a guided meditation app to help you relax before bed.
Keep Hydrated and Elevate Your Feet
Swelling is normal at 36 weeks, but it can make you uncomfortable. Drink plenty of water, and elevate your feet whenever you can. I found that resting with my feet propped up on pillows really helped reduce swelling in my legs and ankles.
Use Heat for Back Pain
I experienced a lot of back pain, and applying a heating pad to my lower back was a lifesaver. It’s important to make sure the heat isn’t too intense, but a gentle, warm pad can help ease muscle tension.
4. What to Do at 36 Weeks Pregnant?
Now that you’re nearing the final stretch, there are some important things to focus on to prepare for labor and your baby’s arrival. Here’s what you can do at 36 weeks:
Start Weekly Checkups
Your doctor will likely want to see you every week from now until you give birth to monitor your progress and check for any signs of labor. At my 36-week appointment, I felt a little anxious about what might be ahead, but knowing I was being monitored gave me peace of mind.
Get Your Group B Strep Test
At 36 weeks, your doctor will likely perform a Group B strep test. This is a simple swab that checks for bacteria that could be passed to your baby during birth. If you test positive, you’ll be given antibiotics during labor to help prevent transmission.
Track Baby’s Movements
Keep track of your baby’s movements by doing daily kick counts. You should feel at least 10 movements within a two-hour period. If you notice any significant decrease in movement, contact your doctor immediately.
Pack Your Hospital Bag
If you haven’t packed your hospital bag yet, now’s the time to do it! Be sure to include things like comfortable clothes, toiletries, and your baby’s essentials, such as clothes, blankets, and diapers. Double-check that your car seat is properly installed.
Prepare Your Home
Make sure everything is set up at home for your baby’s arrival. Finish the nursery, stock up on baby essentials, and prep any meals you can freeze for those first few weeks after birth. You’ll be glad you did this when you’re too tired to cook after bringing your little one home!
5. Expert Insight : What the Experts Say?
According to The American College of Obstetricians and Gynecologists (ACOG), at 36 weeks pregnant, your baby’s lungs are nearly fully developed, and most of their major organs are functioning well. Although the baby is still growing, they are nearly ready for life outside the womb, and you should expect to feel more frequent checkups as you near the end of your pregnancy.
6. Wrapping Up with Love & Support
Mama, you’re doing an incredible job. The end of pregnancy can be exhausting, overwhelming, and downright uncomfortable, but you are so close. Take a moment to celebrate how far you’ve come and remember that you’ve got this. You’ve already accomplished so much, and the final stretch is just the last little bit of the journey before you meet your baby.
What’s the one thing you’re focusing on at 36 weeks pregnant? Share your thoughts and experiences in the comments below — let’s support each other through this final stretch! And don’t forget to sign up for my newsletter for more tips and advice as you prepare for the arrival of your little one. You’ve got this, mama!