things to avoid at 36 weeks pregnant

Ever tried balancing a bowling ball on your belly while attempting to tie your shoelaces? Yeah, that’s basically what life feels like at 36 weeks pregnant—glorious, wobbly, and slightly ridiculous. But before you start Googling “how to bribe your baby to stay put for just two more weeks,” let’s chat about the things to avoid at 36 weeks pregnant that could either send you into early labour or turn your third trimester into a proper kerfuffle. We’ve been there, done that, and bought the maternity yoga pants that somehow still feel too tight.

At 36 weeks, your body’s already rehearsing for the main event—labour. Braxton Hicks contractions might be popping up like uninvited guests at a garden party, and your pelvis feels like it’s been gently pried apart by a well-meaning but overenthusiastic midwife. While it’s tempting to Google “natural ways to induce labour” after your third midnight snack raid, some of the things to avoid at 36 weeks pregnant include aggressive cervical stimulation, herbal concoctions from dubious corners of the internet, and marathon stair-climbing sessions in hopes of “dropping” the baby faster. Your body knows what it’s doing—trust it, love it, and don’t poke the bear.

You might fancy yourself as Wonder Mum-to-Be, capable of assembling a cot, deep-cleaning the nursery, and meal-prepping for the first fortnight—all before lunch. But here’s the tea: overdoing it is one of the top things to avoid at 36 weeks pregnant. Exhaustion isn’t just tiring; it can trigger stress hormones that *might* nudge your body toward premature labour. Save the heavy lifting for your partner, your mum, or that very enthusiastic neighbour who keeps offering to “help with anything.” Seriously, say yes. Your future self will thank you when you’re not hobbling around post-birth with a dodgy back.

“It’s natural, so it must be safe,” said no obstetrician ever. Some herbal teas—like raspberry leaf—are often recommended *late* in pregnancy, but only under professional guidance. Others, like blue cohosh or black cohosh, are absolute no-gos and rank high among the things to avoid at 36 weeks pregnant. Even seemingly innocent blends might contain ingredients that stimulate uterine activity. If your tea doesn’t come with a stamp of approval from your midwife or GP, best to stick to plain old peppermint or chamomile (and even then, check first). Better safe than sorry, innit?

We get it—you’ve got one last babymoon planned, or maybe you’re dashing to see Nana before the little one arrives. But sitting for hours on end without moving? That’s a fast track to swollen ankles, leg cramps, and—worst case—blood clots. Deep vein thrombosis (DVT) risk increases during pregnancy, especially in the final weeks. So if you *must* travel, make sure to stop every hour, stretch those pins, and keep hydrated. These precautions aren’t just good practice—they’re essential things to avoid at 36 weeks pregnant going sideways. Pro tip: pack a cushion, snacks, and zero guilt about demanding the front seat.

Not all pains are created equal. Yes, your round ligament might be staging a rebellion, and your sciatic nerve could be throwing a tantrum—but if you’re experiencing regular, intensifying contractions, a gush of fluid, or bleeding, don’t brush it off as “just another weird pregnancy thing.” At 36 weeks, your baby is considered “late preterm,” and while survival rates are excellent, every extra day in utero counts. Recognising the difference between normal discomfort and actual labour signs is one of the most crucial things to avoid at 36 weeks pregnant turning into an unplanned hospital dash. When in doubt? Ring your midwife. Always.

Let’s address the pineapple in the room. Or the spicy curry. Or the castor oil smoothie (yes, people actually do this). There’s a whole mythos around certain foods that soften the cervix, but the evidence? Patchier than your Wi-Fi in the countryside. Pineapple contains bromelain, which *in theory* might help—but you’d need to eat about ten whole pineapples in one sitting, and honestly, your mouth would give up before your cervix did. Spicy food might give you heartburn (which you definitely don’t need right now), but it won’t reliably kickstart labour. The truth? Most of these “cervix-softening” foods are just old wives’ tales. And trying them recklessly is absolutely one of the things to avoid at 36 weeks pregnant.

By 36 weeks, appointments ramp up to weekly. Your midwife’s checking your blood pressure, measuring your bump, listening to baby’s heartbeat, and possibly doing a swab for Group B Strep. Missing these isn’t just “forgetting”—it’s sidelining critical health checks. One of the sneakiest things to avoid at 36 weeks pregnant is assuming “everything’s fine” without verification. Preeclampsia, gestational diabetes complications, or fetal distress can develop silently. Don’t ghost your care team—they’re your pit crew for the grand prix of birth.

Look, we’re not saying you can’t have a cuppa. But chugging three flat whites before noon because you haven’t slept since 2023? That’s playing with fire. High caffeine intake (over 200mg/day) has been linked to lower birth weight and disrupted fetal sleep patterns. And while 36 weeks feels like the home stretch, your baby’s still growing vital organs—especially the brain. So yeah, swapping that third espresso for a decaf or a warm lemon water might be one of the smarter things to avoid at 36 weeks pregnant going pear-shaped. Treat yourself, but gently.

Your centre of gravity’s shifted, your feet have swollen like Victoria sponge cakes left in the rain, and your balance is… questionable. Yet some of us still eye up those cute ankle boots gathering dust in the wardrobe. Resist! Ill-fitting or unsupportive footwear isn’t just uncomfortable—it’s a fall risk. And falling at 36 weeks? No thanks. Opt for slip-ons with arch support, non-slip soles, and room for your bunion-in-the-making. Prioritising comfort over fashion is one of the simplest yet most overlooked things to avoid at 36 weeks pregnant ending in a trip to A&E.

“I’ll just go with the flow,” you say, while your partner frantically Googles “what to pack in a hospital bag” at 3 a.m. Newsflash: having a rough idea of your preferences—pain relief options, who’s in the room, delayed cord clamping—can ease anxiety and improve communication during labour. Not having a plan isn’t zen; it’s chaos waiting to happen. Finalising your birth intentions now is one of the most empowering things to avoid at 36 weeks pregnant feeling blindsided later. And hey, while you’re at it, why not pop over to Amana Parenting for peace of mind? Or browse our Pregnancy section for more tailored tips. Oh, and don’t miss our deep dive into Signs Of Labour At 38 Weeks Contraction Guide—it’s a game-changer.

References

• https://www.nhs.uk/conditions/pregnancy-and-baby/36-weeks-pregnant
• https://www.rcog.org.uk/guidance/browse-all-guidance/green-top-guidelines/preterm-labour-and-birth-green-top-guideline-no-47/
• https://www.tommys.org/pregnancy-information/stages-of-pregnancy/week-by-week-guide/36-weeks-pregnant
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6388112/