30 weeks pregnant: pregnancy symptoms and baby development 

From now on, your baby will be hard at work putting on weight - their main job until it’s time for them to arrive. As for you, you’re probably looking ahead to your labour and birth, and what your options are when it comes to pain relief.

Find everything you need to know about your baby’s development at 30 weeks, what pregnancy symptoms you can expect, and top tips for your labour and birth.

At 30 weeks pregnant, your baby is busy preparing for life outside the womb.

Their lungs are developing quickly, and every day they spend in the womb from now on will mean they’re less likely to need as much help breathing if they arrive early¹. Putting those tiny lungs into action, your baby will practice their breathing techniques, and you may notice that they start to get hiccups, which some women feel through their bump².

Your baby’s vision is developing too, and their eyes can now focus, ready for when they see your face for the first time³. In addition, your baby is learning to use their sucking reflex and may well be sucking those tiny fingers and thumbs, a skill they’ll need for their first feeds⁴.

Many babies assume the head-down position at this point in pregnancy to be in the right position for labour and birth. However, there’s still plenty of time for this to happen, so don’t worry if this isn't the case right now. Your midwife will monitor your baby’s position during your antenatal appointments.

At 30 weeks pregnant, your baby (or foetus) is just under 40cm from their head to heel, which is about the size of a cabbage³.

As the third trimester continues, your baby’s focus will be on growing bigger, and the soft, fine hair (‘lanugo’) that has been covering your baby’s delicate skin will start to fall away². 

At 30 weeks pregnant, you might be having trouble sleeping, even though you might be tired from carrying your 30-weeks-pregnant bump.

Sleep problems in pregnancy can be the result of struggling to get comfortable or frequent trips to the loo during the night⁵.  It might help to curl up on your side with a cushion under your bump, and you could also try sleeping with a pillow between your legs⁶. Take any opportunity to rest and accept help when offered - your body will thank you for it!

You might also notice strange or disturbing dreams around this time, which could be about your baby, labour or birth⁵. This is something many pregnant women experience and is likely caused by a combination of hormones and any anxiety you’re feeling. Talking about your dreams with friends and family can help put them in perspective. If you’re struggling with low mood or anxiety at any point, talk to your midwife or doctor³.

Here are some things to think about at 30 weeks pregnant to ensure your preparation for labour, birth, and parenthood.  

Iron is vital for your baby’s cognitive development (¹⁵), and carries oxygen around your body in your blood cells, passing it to your baby through the placenta (¹⁶).

That's why it’s important to eat plenty of iron-rich foods throughout pregnancy, such as (¹⁷):

• Red meat (make sure it’s fully cooked through with no pink bits)
• Beans like red kidney beans, chickpeas and edamame beans
• Dried fruit
• Nuts
• Fortified breakfast cereals
• Soybean flour

Most pregnant women can maintain adequate iron levels in the blood from a balanced diet. However, low iron levels are a common pregnancy symptom, and you may be prescribed a supplement if that’s the case for you (¹⁸).

At 30 weeks pregnant, it’s a good idea to know the signs of labour and how to spot them. Some telltale signs of labour include¹⁹:

• Regular contractions
• A plug of mucus (often called a ‘show’) coming away from your cervix
• Your waters breaking
• Feeling an urge to go to the toilet

Towards the end of your pregnancy, you might experience Braxton Hicks contractions (or ‘practice contractions’)¹⁹. It can be tricky to tell the difference between Braxton Hicks and labour contractions, especially if this is your first pregnancy.

Some of the differences include¹⁹:

• Braxton Hicks can be uncomfortable but are not usually painful
• Braxton Hicks are usually irregular, but labour contractions follow a pattern
• Braxton Hicks contractions don’t build up, whereas labour contractions will get more intense and closer together

If you’re not sure, you can always call your midwife or labour unit, who will ask you more questions about your symptoms.

Pelvic floor exercises (also called kegel exercises) can help you prepare for labour and birth by strengthening your pelvic floor (the muscles stretched between your pubic bone and spine)²⁰.

You can do pelvic floor exercises by²⁰:

• Lying or sitting comfortably
• Squeezing the muscles of your pelvic floor as if you’re trying to stop yourself from going to the loo, then relaxing
• Try squeezing both fast and slow, then holding the squeeze and relaxing

Not quite – at 30 weeks pregnant you’re just over 7 months pregnant.

If your baby is born before you reach 37 weeks pregnant, they’re considered premature. They’ll likely be quite small and they may have a higher risk of some health issues. But after 27 weeks, your baby is slightly more developed and may not need as much intensive care as babies born earlier²².

If you think you’re going into labour before 37 weeks, call your midwife or maternity unit straight away²³.

There are a few reasons your baby could be born early, such as if you’re having twins or multiple babies, or you’ve had a health condition such as pre-eclampsia during your pregnancy²².

Sometimes there’s no clear reason or signs that you’ll go into premature labour²⁴. Getting familiar with the signs of labour is a good idea so you recognise them even if they happen early.

There’s no harm in being prepared and packing your hospital bag as early as 30 weeks pregnant.

Some hospital bag essentials include²⁵:

• Your birth plan and other notes
• Loose, comfy clothing
• Something to sleep in
• A toiletry bag containing things like your toothbrush and deodorant
• Healthy snacks
• Clothes, nappies and a blanket for your baby

Download our full hospital bag checklist with the essentials for mums, babies and birthing partners here.