The third trimester is an exciting but physically and emotionally intense stage of pregnancy. As the birth approaches, your partner may be experiencing fatigue, discomfort, anxiety, and a growing list of things to prepare. It can be a lot.
The good news? There are so many ways for partners to offer meaningful support during this time - from practical help to emotional encouragement. Here's how to step up, tune in, and make a difference in the final weeks before baby arrives.
Why Partner Support Matters
Pregnancy is a team effort, and supportive partners play a huge role in helping mums-to-be feel confident, cared for, and less overwhelmed. Research shows that strong partner involvement can:
- Improve mental wellbeing during pregnancy
- Reduce the risk of birth-related anxiety
- Strengthen your bond as a couple
- Create a smoother start to parenthood
1. Be Present (Physically and Emotionally)
Simply being available, listening, and offering reassurance can make a world of difference.
- Ask how they’re feeling and listen without trying to “fix”
- Be patient with mood swings or low energy
- Celebrate the small milestones together
- Be a sounding board for birth plans, fears, or excitement
2. Help With Physical Comfort
As the bump grows, so do the aches and pains. You can help ease the strain by:
- Offering a gentle back or foot massage
- Helping them find comfortable sleeping positions with pillows
- Running errands so they can rest
- Encouraging hydration, healthy snacks, and regular movement
3. Get Involved with Antenatal Appointments
Whenever possible, attend scans or midwife appointments. They are important to monitor your progress and keep you informed about:
- Baby’s growth and position
- Birth planning conversations
- Warning signs to watch for (like reduced movements or pre-eclampsia)
4. Share the Mental Load
There’s often a long to-do list in the third trimester. Partners can help by taking the initiative with:
- Packing the hospital bag
- Setting up the nursery
- Organising baby clothes or essentials
- Managing maternity/paternity leave admin
Being proactive helps reduce overwhelm and shows you’re truly in it together.
5. Learn About Labour Together
The more informed you both are, the better prepared you’ll feel for birth.
- Read up on the stages of labour and pain relief options
- Watch antenatal videos or attend virtual classes
- Discuss what your partner wants (and doesn’t want) during labour
6. Stay Alert to Emotional Wellbeing
The third trimester can be emotionally intense. Watch for signs that your partner may need extra support:
- Feeling persistently low or anxious
- Trouble sleeping or withdrawing from normal routines
- Excessive worry about birth or parenthood
If needed, gently encourage them to talk to their midwife or GP.
7. Look After Yourself, Too
Supporting your partner doesn’t mean burning yourself out. Check in with your own emotions and needs. Self-care helps you stay strong, calm, and present when your partner needs you most. There are some amazing local support groups for partners – PANDAS is an amazing charity helping partners through pregnancy and beyond.
Midwife’s Top Tips
- Offer help without being asked - take the initiative
- Attend appointments or classes together if you can
- Practice breathing techniques or labour positions with your partner
- Stay positive and calm, especially when your partner feels wobbly
- Keep communication open - ask what they need, and be ready to listen
- Reach out to local and national support groups
The third trimester can feel long, exciting, and a little overwhelming. As a partner, your presence, patience, and practical help are incredibly valuable.
Whether you’re fluffing pillows, taking on to-do lists, or talking through birth plans, your support helps your partner feel stronger, more confident, and ready for what’s ahead. This is your journey too.
