Welcome to the 29th week of your pregnancy journey! This week marks a significant milestone in the third trimester, where both you and your baby undergo rapid changes. As you prepare for the arrival of your little one, you might notice new physical symptoms and begin to make important preparations for birth.

Baby’s Development in the 29th Week

At 29 weeks, your baby is growing rapidly and making big developmental strides. Here’s a deeper dive into what’s happening, with examples to help you understand these changes.

1. Size and Weight

By the 29th week, your baby is roughly the size of a butternut squash, which is about 15–16 inches (around 38–41 cm) from head to toe. Imagine holding a medium-sized squash, and that’s similar to your baby’s length!

They weigh about 2.5 to 3 pounds (1.1 to 1.4 kg), comparable to a small bag of flour. This growing weight is due to accumulating body fat, which helps with temperature regulation and gives your baby a softer, rounder look, making them look more like a newborn.

2.Brain Development

The brain is rapidly developing, creating billions of neurons, or nerve cells, essential for thinking, sensing, and moving. To picture this, imagine neurons as tiny wires that help your baby’s brain “talk” to their muscles and senses. These connections are what will let your baby later learn to smile, grab, and hear.

This week, your baby’s brain is also forming folds and grooves—similar to rolling dough to increase its surface. This increase in surface area allows for more connections and brain power, supporting everything from basic reflexes to more complex activities like learning to recognize familiar voices.

3.Lung Maturation

Your baby’s lungs are practicing for their first breath. They’re starting to produce a substance called surfactant, which is like a lubricant that keeps the tiny air sacs in the lungs from sticking together, making it easier to breathe. Think of surfactant as similar to the way soap bubbles are able to keep their shape without popping.

Your baby also practices “breathing” by moving their chest and diaphragm—like practicing for a game! While they’re “breathing” in amniotic fluid instead of air, these movements are training their muscles for real breaths after birth.

4.Movements and Coordination

As your baby’s brain and muscles grow, their movements become more purposeful and coordinated. You may notice stronger kicks and turns, especially when you’re lying down or resting, which makes it easier to feel them. Think of it like a dancer in a small studio—they may stretch or twist, pushing against the walls.

The womb is becoming a bit snug, so each kick or stretch feels stronger. Babies can also respond to sounds, like loud music or your voice, and might move in reaction—similar to how we might jump or startle if someone claps near us.

5.Senses and Awareness

Each of your baby’s senses—hearing, sight, taste, and touch—is developing in unique ways.

• Hearing: The ears are now sensitive enough to hear sounds, and your baby might start recognizing familiar ones, like your voice or a favorite song you often play. Imagine how you can identify a friend’s voice in a crowded room; your baby is starting to “tune in” like this!
• Sight: Even though it’s dark in the womb, if you shine a flashlight on your belly, your baby might sense it. It’s like when we close our eyes but still sense the brightness of the sun. Your baby’s eyes can open and close now, practicing blinking to get ready for the outside world.
• Taste: Your baby can taste traces of what you eat through the amniotic fluid, so if you eat something sweet or spicy, those flavors might subtly reach them. Think of it as a faint preview menu that may even influence their taste preferences after birth.
• Touch: Your baby is exploring by touch, perhaps feeling their face or playing with the umbilical cord. It’s similar to how infants later explore by putting things in their mouth to learn about textures and shapes. Some babies may even suck their thumb at this stage, which can be a soothing gesture and practice for feeding after birth.

6.Sleep Patterns

By now, your baby has sleep and wake cycles, even if they don’t match yours! These cycles include REM (Rapid Eye Movement) sleep, which is a state in which dreaming typically occurs.

While we can’t say for sure if babies dream in the womb, these REM cycles play a role in brain development and might help them start forming sleep patterns. So, if you feel a pattern of movement at certain times, it’s likely linked to when they’re awake or “asleep.”

Common Symptoms and Body Changes in Mothers

At 29 weeks, your body is working hard to support your growing baby, and you may experience a range of symptoms and changes. Here’s a closer look at what you might feel, along with practical tips to manage each one.

1.Back Pain

As your baby grows, so does the strain on your back. Your expanding belly shifts your center of gravity forward, putting extra pressure on your spine, lower back, and pelvis. Additionally, the hormone relaxin is loosening the ligaments in your joints, especially around the pelvis, which can cause discomfort.

Example: Imagine carrying a backpack in front of you—it would make you lean backward to balance, which can cause back strain. This is similar to what happens with your growing belly.

• Tips to Manage Back Pain:

1. Posture: Focus on keeping your shoulders back and chest open. Try not to let your belly pull you forward.

2. Exercise: Gentle stretches, prenatal yoga, or activities like swimming can help relieve pressure on your back. Swimming, for example, supports your body weight in the water, taking stress off your spine.

3. Support: Consider wearing a maternity support belt to help relieve some of the weight from your lower back, or use pillows to support your lower back when sitting.

2.Braxton Hicks Contractions

These “practice” contractions are common in the third trimester. Braxton Hicks feel like a tightening or hardening of your belly that may last about 30 seconds to two minutes. Unlike real labor contractions, Braxton Hicks are irregular and generally don’t increase in intensity or frequency.

Example: Think of Braxton Hicks as warm-up exercises before a big game; they’re preparing your body for labor but aren’t the real thing.

• Tips to Manage Braxton Hicks:

1.Hydrate:  Dehydration can trigger Braxton Hicks, so make sure you’re drinking enough water throughout the day.

2.Rest or Change Positions: Sometimes, simply changing positions or taking a short walk can ease these contractions.

3.Practice Relaxation: Breathing exercises and slow, deep breaths can help you relax through the sensation and may be helpful for actual labor later on.

3.Shortness of Breath

As your uterus expands, it pushes against your diaphragm, which is the muscle below your lungs that helps with breathing. This can make it feel like you can’t take a full, deep breath, especially when you’re lying down or after walking.

Example: Imagine squeezing a balloon on both ends—it still has air inside, but there’s less space for it to expand fully. Similarly, your lungs have less room to expand because of your growing uterus.

•  Tips to Manage Shortness of Breath:

1.Slow Down: Try moving at a slower pace, especially when climbing stairs or walking.

2.Sleep Position: Prop yourself up with pillows or sleep in a slightly reclined position to make breathing easier at night.

3.Practice Deep Breathing: Take slow, deep breaths to help your lungs expand as fully as possible. This can also help relax you when feeling breathless.

4.Weight Gain

It’s common to gain about one pound per week at this stage as your baby grows, and your body stores extra fluids, blood, and fat to support pregnancy. This weight gain is essential for your baby’s health, but it can feel uncomfortable as it adds to your body’s workload.

Example: Think of carrying a small backpack every day, which gradually gets heavier; your body is adjusting to this new weight

• Tips to Manage Weight Gain:

1.Healthy Eating: Focus on nutrient-rich foods like lean proteins, fruits, vegetables, and whole grains to provide energy and nutrients without excessive weight gain.

2.Regular Exercise: Gentle exercise, such as walking, stretching, or swimming, can help you feel stronger and manage weight gain effectively.

3.Listen to Your Body: Don’t stress about the numbers; instead, focus on feeling healthy and energized.

5.Swelling (Edema)

Mild swelling in the ankles, feet, and even hands is common due to extra fluid retention and slower circulation. This happens because your body is making more blood and fluids to support your baby, and gravity tends to pull these fluids down.

Example: Think of a sponge that absorbs water and slowly releases it; your body is holding onto extra fluid in a similar way, which can settle in your extremities.

• Tips to Manage Swelling:

1.Elevate Your Feet: When sitting, prop your feet up on a pillow or stool to reduce swelling.

2.Stay Active: Light walking or gentle leg exercises can help improve circulation.

3.Avoid Excess Salt: Salt can cause water retention, so try to avoid heavily salty foods, as they can make swelling worse.

6.Heartburn and Indigestion

Heartburn is common in the third trimester because the pregnancy hormone progesterone relaxes the valve between your stomach and esophagus, allowing stomach acid to come up more easily. Plus, as your uterus grows, it puts pressure on your stomach, pushing acid upwards.

Example: Imagine a balloon being squeezed—it forces the air to move up; similarly, pressure on your stomach pushes acid into your esophagus.

• Tips to Manage Heartburn:

1.Eat Small, Frequent Meals: Large meals put more pressure on your stomach, so try eating smaller portions throughout the day.

2.Avoid Lying Down After Eating: Wait at least an hour after eating before lying down to give food time to digest.

3.Stay Upright: Sleeping with an extra pillow to keep your head elevated can help reduce heartburn symptoms at night.

7.Frequent Urination

With the growing baby pressing on your bladder, it’s common to feel like you need to urinate more often. This can be inconvenient, especially at night, but it’s a normal part of pregnancy.

Example: Imagine a heavy book pressing down on a balloon filled with water—it makes it easier for water to be pushed out.

• Tips to Manage Frequent Urination:

1.Go When You Need To: Don’t try to hold it in, as this can lead to discomfort or even urinary infections.

2.Lean Forward: When using the bathroom, leaning slightly forward can help empty your bladder more completely, reducing the urge to go as frequently.

3.Limit Fluids Before Bed: To reduce night trips to the bathroom, limit your fluid intake a couple of hours before bed.

• Balanced Diet: Focus on Iron, Calcium, and Protein

Your baby is growing quickly, and a balanced diet supports both their development and your health. Here’s why these nutrients are especially important now:

1.Iron: Iron supports the increased blood flow during pregnancy and helps prevent anemia, which can cause fatigue and weakness. At this stage, your baby’s blood supply is also expanding, so iron is essential for both of you.

Iron-Rich Foods: Add foods like lean meats, eggs, dark leafy greens (like spinach), beans, and lentils. Pairing these with a source of vitamin C, such as orange juice or bell peppers, helps your body absorb the iron better.

Example: Think of iron as the fuel that keeps your body’s “engine” running. Without enough iron, you may feel low on energy and get tired more easily.

2.Calcium: Your baby’s bones and teeth are developing rapidly, which requires a lot of calcium. If your diet lacks calcium, your body may pull it from your bones, weakening them over time.

Calcium-Rich Foods: Try to include dairy products like milk, cheese, and yogurt, or go for plant-based options like tofu, almonds, and fortified plant milks.

Example: Calcium is like the building material for your baby’s bones, much like cement strengthens a building’s foundation. Ensuring enough calcium now helps your baby develop strong bones and teeth.

3.Protein: Protein is the main building block of every cell in your baby’s body, supporting growth of muscles, tissues, and organs.

Protein-Rich Foods: Good choices include lean meats, eggs, nuts, seeds, beans, and lentils. Greek yogurt and cheese are also good sources of protein.

Example: Protein is like the bricks that build a house—each one is essential for creating a strong structure. Eating enough protein helps your baby grow strong and healthy.

• Stay Hydrated

Staying hydrated is essential for many reasons during pregnancy. Water supports your increased blood volume, helps deliver nutrients to your baby, and prevents dehydration, which can lead to headaches, dizziness, or even preterm contractions.

Tip: Aim for about 8–10 cups of water per day, though your needs may vary. Keep a water bottle handy to remind yourself to sip throughout the day.

Example: Think of your body as a sponge—when it’s well-hydrated, it can function properly, but when it’s dry, it can’t absorb as well. Drinking enough water helps keep your body “sponge-like” and ready to support your baby’s growth.

• Prioritize Sleep

Quality sleep is essential for your health, but as your belly grows, it may become harder to find a comfortable position. Rest is important for managing stress, recharging your energy, and promoting healthy fetal development.

Tips for Better Sleep:

1.Sleep Position: Lying on your left side is often recommended, as it improves blood flow to your baby. Use pillows to support your belly and back, or place one between your knees to relieve pressure on your hips.

2.Create a Bedtime Routine: Try relaxing activities like a warm bath, reading, or gentle stretching before bed to signal to your body that it’s time to rest.

Example: Think of your body as a phone battery—sleep is what “recharges” you, and a good routine helps you reach a full charge so you can stay energized the next day.

• Engage in Pregnancy-Safe Exercise

Regular, gentle exercise can boost your mood, ease some discomforts, and keep your muscles strong for labor and delivery. It can also improve circulation, help prevent excessive weight gain, and relieve back pain.

Pregnancy-Safe Exercises:

1.Walking: Walking is low-impact and helps keep your body active without putting too much strain on your joints.

2.Prenatal Yoga: Yoga stretches and strengthens your muscles, helps with flexibility, and promotes relaxation. Many yoga poses can relieve common pregnancy aches, such as lower back pain.

3.Swimming: Swimming supports your body weight, relieving pressure on your back and joints. Plus, it’s refreshing, especially if you’re feeling overheated.

Example: Think of exercise as “oiling the gears” of your body—it keeps everything moving smoothly and prepares your body for the physical demands of labor.

• Manage Stress Through Relaxation Techniques

Pregnancy can be both exciting and stressful, so finding ways to relax is important for your mental and physical health. Too much stress can affect your energy levels, sleep quality, and even your blood pressure.

Relaxation Techniques:
1.Meditation: Simple meditation practices, even for a few minutes a day, can help calm your mind. Sit quietly, close your eyes, and focus on slow, deep breathing.

2.Breathing Exercises: Try deep breathing techniques where you inhale for a count of four, hold for a count of four, and exhale for a count of four. This can slow your heart rate and help you feel more centered.

3.Listening to Music or Reading: Sometimes, simply taking a break to listen to soothing music or read can help you relax.

Example: Think of stress relief as hitting the “reset” button—it clears out tension and brings you back to a calmer state, which is healthier for both you and your baby.

The 29th week is an excellent time to start thinking about your preferences for labor and delivery. This can include deciding where you’d like to give birth, who you want by your side for support, and what kind of delivery experience you hope to have. Taking some time now to plan and learn about labor can help reduce anxiety and make you feel more prepared for when the big day arrives.

•  Developing Your Birth Plan

A birth plan is a simple document that outlines your preferences for labor, delivery, and immediate postpartum care. It’s not set in stone—births can be unpredictable—but it serves as a guide to communicate your wishes to your healthcare team.

What to Include in a Birth Plan:

1.Location: Decide where you want to give birth, such as a hospital, birthing center, or even at home if that’s something you’re considering.

Example: If you’re planning a hospital birth, include details such as the specific hospital or any amenities they offer (like private rooms or birthing pools).

2.Labor Environment: Consider what will help you feel most comfortable during labor. This could include dim lighting, your favorite music, or essential oils (if allowed).

Example: Some women find that having calming music in the background helps them relax during labor, while others prefer complete silence.

3.Support People: Decide who you want by your side. You may choose your partner, a family member, or a doula (a trained birth companion who provides emotional support).

Example: Some mothers choose to have both their partner and a doula present to offer different types of support, from holding hands to helping with breathing techniques.

A birth plan is simply a guide—it’s helpful for communicating preferences, but keep in mind that flexibility is key, as labor doesn’t always go according to plan.

•  Labor Support Options

Labor support can make a big difference in how comfortable and empowered you feel during childbirth. Understanding the types of support available can help you make informed choices.

Types of Labor Support:

1.Partner or Family Member: Having a loved one by your side can provide emotional comfort and practical help. They can hold your hand, provide encouragement, or help with breathing exercises.

2.Doula: A doula is a trained professional who provides continuous support throughout labor. Unlike doctors or nurses, a doula’s sole role is to focus on you, offering physical and emotional support, comfort measures, and advocacy.

Example: Some women describe doulas as “birth coaches” who can guide them through breathing techniques, massage, and different labor positions.

3.Medical Staff: Nurses and doctors are there to monitor your health and progress and to intervene if necessary. While they focus on medical care, they also provide reassurance and guidance.

Knowing your options can help you decide who you’d like to be present and how they can best support you through labor.

•  Delivery Options and Preferences

Understanding delivery options can help you feel more prepared and in control. Discussing these options with your healthcare provider in advance ensures that you know what to expect and can express your preferences.

Types of Delivery Options:

1.Vaginal Delivery: Most women aim for a vaginal delivery, which usually involves a natural process of labor and delivery with or without medical pain relief.

Pain Relief Options: Consider whether you’d like to use pain management, such as an epidural, or whether you’d prefer to go without.

Example: Some women choose to start labor without an epidural and request it if the pain becomes too intense, while others plan to use it from the beginning.

2.Cesarean Section (C-Section): A C-section is a surgical delivery through an incision in the abdomen. Sometimes, this is planned in advance for medical reasons, or it may become necessary during labor.

Example: If you know you have a condition like placenta previa (where the placenta covers the cervix), a C-section might be scheduled ahead of time.

3.Assisted Vaginal Delivery: In some cases, doctors use tools like forceps or a vacuum to assist with delivery if the baby needs help descending.

Discussing these options with your provider can help you prepare mentally and know what to expect. It’s okay to ask questions, such as what happens in case of an emergency or what the C-section procedure entails.

•  Familiarize Yourself with the Signs of Labor

Knowing the signs of labor can help you recognize when it’s time to go to the hospital or birthing center. While every labor is unique, here are some common signs to watch for:

Early Signs of Labor:

1.Braxton Hicks vs. True Contractions: Braxton Hicks contractions are “practice” contractions and may feel like a tightening in your belly. True labor contractions are more regular, last longer, and get stronger over time.

Example: Think of Braxton Hicks as a rehearsal—they can be uncomfortable, but they don’t follow a pattern like real contractions.

2.Water Breaking: When your amniotic sac breaks, you may experience a sudden gush or a slow trickle of fluid. This usually indicates labor is starting, although sometimes it can happen without immediate contractions.

Example: Some women describe it as feeling like they just “wet their pants,” while others feel a warm gush.

3.Mucus Plug: The mucus plug, which seals the cervix, may pass as labor approaches. It may look like thick, clear, or slightly bloody mucus.

Familiarizing yourself with these signs can help you know when to head to the hospital and when it might be a false alarm.

• What to Expect When the Time Comes

As labor approaches, it’s normal to feel a mix of excitement and nervousness. Knowing what will happen during each stage of labor can help you feel more prepared.

Stages of Labor:

1.Early Labor: This is the start of labor, where contractions begin to soften and open the cervix. It may last hours or even days, and contractions are generally mild and spaced far apart.

2.Active Labor: Contractions become stronger and closer together, and your cervix dilates more quickly. This is usually when you’ll go to the hospital or birthing center.

3.Transition: This is the final phase of active labor, where contractions are very intense, and the cervix dilates to its fullest (10 cm). This can be the most challenging phase, but it’s also the shortest.

4.Pushing and Delivery: Once fully dilated, it’s time to push. Your medical team will guide you through the process, and your baby will be delivered!

5.Delivery of the Placenta: After the baby is born, the placenta will also be delivered. This is usually a quick process.

Understanding these stages can help you feel more at ease, knowing what to expect at each step.

Continue attending regular prenatal visits to monitor your baby’s health and your own. Your healthcare provider might conduct a glucose screening test to check for gestational diabetes and monitor your blood pressure to prevent complications like preeclampsia.

It’s normal to feel a range of emotions during this stage of pregnancy. Stay connected with your support network, whether it’s friends, family, or pregnancy groups. Practice self-care by doing activities that bring you joy and relaxation, and communicate openly with loved ones about how you’re feeling.

This guide is designed to empower you with knowledge and confidence as you navigate the 29th week of pregnancy, ensuring both you and your baby remain healthy and prepared for the exciting journey ahead.

With guidance and support from Dr. Supriya Puranik, the best pregnancy doctor in Pune, you can navigate every stage of pregnancy with confidence. Dr. Puranik’s expertise and compassionate care will ensure both you and your baby stay healthy and prepared for the journey ahead.

Call today to experience exceptional care for you and your growing family.

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• About Author

  Dr. Supriya Puranik

  Gynaecologist & IVF Specialist

Dr. Supriya Puranik, a renowned gynaecologist and infertility expert, leads the IVF & Gynaecology department at Sahyadri Hospitals Momstory in Shivaji Nagar, Pune. She is committed to helping couples overcome infertility challenges.