My Favorite 3rd Trimester Products (Including Birth Prep Essentials!)

31 weeks pregnant on vacation with my family..Used all of these suggestions!!

Okay, let’s be real—the third trimester is no joke. I’m currently pregnant with my third, and it feels like everything gets a little extra in these last few weeks. As a pelvic floor PT, I’ve got a pretty good handle on what works to keep me feeling comfortable and prepared, but there are definitely a few products that have become absolute life-savers. From managing

pregnancy constipation (thanks, iron pills) to prepping my body for labor, I’ve got you covered with my go-to must-haves for this final stretch. I hope this helps anyone dealing with these common pregnancy struggles—you're not alone, and there's definitely relief out there!

1. Stool Softener: Bye Bye, Constipation

Let’s start with the real talk—constipation. No such thing as TMI on Freya’s blog page haha. I’m not sure why, but it’s one of those things that gets extra annoying when you’re pregnant, and I’m no stranger to it, especially when iron supplements are involved. Enter Colace. This stool softener has been a total lifesaver in keeping things moving without me having to strain.

Why is this important? Well, if you’ve been following our Instagram or if you’re one of our patients here at Freya Wellness, you’ll know that straining during bowel movements can put extra pressure on your pelvic floor muscles, which isn’t ideal when you’re already dealing with all that pressure from baby. I’m really trying to avoid hemorrhoids or stress my pelvic floor any more than necessary. So, Colace to the rescue!

2. Electrolytes & Magnesium: My Secret Weapon Against Leg Cramps

Third trimester for me is when the leg cramps join the party—especially at night. I’ve learned that hydration is key, but sometimes plain water doesn’t cut it, especially with how much your body is working to grow a baby. That’s where electrolytes come in. I drink a packet of LMNT every day because it’s sugar-free (yay!) and packed with the good stuff to keep my body hydrated and my muscles from cramping up.

Another favorite of mine is Calm Powder. This magnesium-based powder helps with muscle relaxation and tension, which, let’s be honest, your body could really use in the third trimester. Combine that with the electrolytes, and my leg cramps have been so much better. I also love this powder because it has a blend of magnesium that also helps with better sleep and bowel movement regularity. 

3. Pepcid: The Acid Reflux Savior

Oh, acid reflux—What would I do without you?! As everything shifts upward, that lovely heartburn creeps in. For me, Pepcid has been a total game-changer. I take one in the morning and one before dinner or before bed, and it’s been a total lifesaver. No more tossing and turning in discomfort. Check with your doctor first, but I found this to be much more effective than taking a million Tums. 

4. Serola Belt

Serola Belt! Wearing a Medium

The Serola Belt is a game-changer when it comes to alleviating low back discomfort and pelvic pressure, especially during pregnancy. If you're finding yourself avoiding walks or any kind of movement because of aches and pains in your lower back or pelvis, this belt can be a helpful tool. It works by gently hugging the hips and sacrum, offering support to the pelvis while helping to stabilize the area, which can relieve a lot of pressure. But—and it’s a big but—it’s key to wear it correctly for it to be effective. When fitted properly, it helps to redistribute the load and prevent excess strain on the muscles and joints. Of course, if you’re dealing with consistent discomfort, it’s always a good idea to check in with a pelvic floor physical therapist who can tailor exercises and treatments to get you feeling better, but the Serola Belt can be a great short-term aid while you're managing those aches and pains.

Birth Prep Products for Vaginal Delivery

Alright, now we’re getting into the fun stuff: preparing your body for labor and delivery. As a pelvic floor PT, my goal is to make sure the pelvic floor is as prepped as possible. 

Here are the top tools we use at Freya and that I will be using as I get closer to my due date:

Perineal Massage: Intimate Rose Wand or VWell Vibration Wand

Preventing tears during delivery is high on my list of priorities. We recommend both the Intimate Rose Wand or the VWell Vibration Wand. These wands gently vibrate, which helps to soften the perineal tissues and increase blood flow to the area. Not only does it make things more pliable, but it also helps release tension in the pelvic floor muscles, which in turn (research shows) will prevent tearing or the severity of your tear. 

We recommend starting this around ~33-34 weeks.

Birth Prep Ball for Mobility & Stretching

I absolutely love my birth prep ball (or exercise ball). It’s been amazing for all the stretches and mobility work I like to do as I near 40 weeks. The ball is perfect for pelvic tilts, hip openers, and just gentle stretches to keep everything loose and ready for labor. All of these movements I do on and off the ball can help get baby into a good position and relieve pressure on the lower back and pelvis. Highly recommend! 

Teaching birth prep class at The One Tribe!

The third trimester can feel like the longest stretch of pregnancy, but with the right tools and prep work, it can be so much more comfortable. These are the essentials that have helped me manage the common pregnancy struggles—like constipation, cramping, heartburn, and low back pain—and prepare my body for labor.

If you're in the home stretch, I hope this list helps you feel more prepared and comfortable as you get closer to your due date. Do you have any must-haves for your third trimester or birth prep? Drop your favorites in the comments—I’d love to hear what’s been working for you!

Stay healthy, mama, and take care of that body of yours! 💕Please reach out if you have any questions- we’d love to hear from you.