Week 30 – Learn Coping Strategies for Labour Pain

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From relaxation techniques to breathing exercises, there are many ways to help manage labour pain and make childbirth more comfortable. Learn the various coping strategies and get tips on how to make your delivery journey easier.

Your body at Week 30

Sketch of woman to flag post Week 30 changes

What to expect in Week 30

You may feel like you are ready to go into deliver! As the big day gets closer your mind must be racing with a range of thoughts. It can be quite overwhelming. Knowing what to expect helps stay calm. You are having to go to the bathroom very often. But it’s not time yet – baby has some more growing to do. You could be getting vivid and disturbing dreams. You might be worrying – giving birth in a shop or a public place – these might appear in your dreams and can be frightening. Remember - these are only dreams! Physically, you are quite itchy which can be annoying.

Baby size

Image of broccoli to highlight week 30 foetus size

What to expect

Your baby is the size of a large Broccoli (roughly 38 cm and 1.2 Kilos).

Your baby

Pregnancy weekly guide - baby size

What to expect

It's week 30. Your baby is growing plumper, and his/her skin begins to look less wrinkled and much smoother. He/she can suck its thumb or fingers as the hands are now fully formed. Fingernails have started growing too. Your baby's eyes can focus and his/her vision will continue to develop inside and outside your womb.

Taking care of yourself

drawing of woman in week 21 of pregnancy


It's week 30. The days are getting closer to birth, there must be a variety of thoughts racing through your mind. Feeling excited and overwhelmed at the same time is not unusual.

  • Have less fatty, spicy and fried dishes to prevent distressing heartburn. Prevent reflux by not lying down straight after a meal.
  • You must be wondering at 30 weeks - are fetal movements okay? Keep a check on foetal movements and ask your doctor if all is okay.
  • Don’t buy expensive creams for stretch marks! There are no miracle cures for it. Stretch marks fade over time. However, use creams and lotions if you are itchy or scratchy.
  • Ask your husband to tap on your belly and your baby may kick or poke back at that same spot! It’s a nice game to play with your baby.

Ask your doctor

Pregnancy weekly guide - ask your doctor
  1. Don't hesitate - ask your doctor or nurse all the questions that may come up in your mind. No question is less important or irrelevant! Take a companion who gives you confidence if necessary to the doctor's clinic.
  2. I can’t feel my baby’s movements often. Is that normal?
  3. What are the signs of premature labour?
  4. What are the things I should do to reduce pain during labour?
  5. I keep feeling I will go into labour any minute! Is that normal?
  6. I get frequent vivid and scary dreams, which make me anxious. What should I do?


To do list

  1. Count foetal kicks.
  2. Have your folic acid supplement and prenatal vitamins.
  3. Book an antenatal appointment with your doctor.
  4. Make a list of things to pack for your hospital bag.

Kushal workshops are conducted once a week to help pregnant women learn how to stay physically and mentally healthy.

Questions you may have

What can I do to help reduce pain during labour?

“When you get to know and are aware of what happens at labour you are likely to feel more relaxed and better placed to cope with pain. That is because it helps you feel more in control and less frightened. Learn how to relax, stay calm and take deep breaths. There are breathing exercises in yoga which can help. Your position can make a difference too – try kneeling, walking around or rocking back and forth.”

It's week 30 and you may be worried about labour pains. You will be relieved! There are several ways to reduce labour pain. Non-medical pain relief options like staying active during labour, applying massage or heat packs, immersing in water, relaxation techniques, self-hypnosis, aromatherapy, acupuncture, and others can help you cope with the pain. Medical pain relief options like analgesics, anaesthetics, epidural block, spinal block, and combined spinal can also lessen or numb pain below the waist during labour. Additionally, breathing and relaxation techniques like Lamaze, walking, massage, trying to relax, taking a bath or shower, shifting position, and listening to music can help ease the pain during labour. Constant, close support from a trusted person can provide practical and emotional support. Lastly, knowing what to expect during the various stages of labour can help reduce anxiety. So, don't forget to attend antenatal classes!

My friends tell me that my baby will be light-skinned if I drink a lot of coconut water. Is that true?

“It's a myth! It's not true that a light-skinned baby results from what you eat or do when you are pregnant. That's an old wives' tale. Skin colouring or tone is down to genes. The type of food does not make any difference. Just eat healthily and take your prenatal vitamins. Coconut water helps with hydration!”

Non-medical pain relief

Department of Health, Australian Government

Pain Relief Options

Department of Health, Victoria


Kushal's website provides health, fitness, and nutrition recommendations for informational purposes only. The information provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any health concerns, you should always check with your healthcare provider.