31 weeks pregnant

At 31 weeks you don’t have long left at work so check your maternity entitlements. If your partner plans to take time off, look at his paternity leave options and organise friends and family to support you upon his return to work.

To help prevent pregnancy back pain make sure that you sit properly. The ideal posture is one where your neck is long, your chest is lifted and your pelvis is tilted so that your bottom is tucked under. If you sit for long periods of time at work, try to get up and stretch frequently. When sitting in a car, adjust the seat so that it is at a comfortable distance from the controls to suit you.

Expert advice

Staying healthy during your pregnancy is important for you and your baby. Pilates is a great way to maintain strength in your core back and stomach muscles, which are needed to support your growing bump. As your abdominal muscles stretch to allow room for your growing baby, your posture can change, leading to more pressure on your spine and core muscles. eumom’s physiotherapy expert Aoibhin McGreal offers advice for moms-to-be, as well as tips for five pilates exercises to do during pregnancy.

Get free physio advice from Aoibhin

Are you feeling uncomfortable?

Many moms suffer from heartburn and indigestion during their pregnancy, so aim to eat little and often to keep these symptoms at bay. Try to avoid fatty, fried and spicy foods which can aggravate the burning sensation, and eat a few hours before bed to ensure your sleep is minimally disrupted.

Getting your body ready for labour

You may have heard about perineal massage from other moms or at your antenatal classes. This means massaging the area between the vagina and the anus, known as the perineum, with vitamin E oil. Although it may sound far from dignified, keeping your perineum flexible can possibly lessen the risk of tearing during childbirth. It’s also important to keep up your pelvic floor exercises, to enable you to relax them at the right time in labour. You don’t have to spend hours on your pelvic floor exercises, little and often is the key.

Chat with other moms

Have you decided on your birth partner? One mom is asking how many can be in the delivery room at Holles Street as she would like to bring her mother and her husband – would you want to have more than one person in the delivery room with you?

Join the conversation in our forums

eumom on YouTube

Check out our 31 weeks video on YouTube for more tips and advice.

Further reading

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