Week 22 Pregnancy
You are 22 weeks pregnant and in your second trimester. Your baby is about the size of a papaya. This week's key development: Looking Like a Baby. NHS note: Routine care.
Baby's Development
Your baby is about the size of a papaya.
Looking Like a Baby — Your baby now looks very much like a newborn in miniature, with fully formed features. They're able to grip with their hands and may even grab their own umbilical cord. Your bump is becoming unmistakable, and strangers may be noticing for the first time.
Your Symptoms
- Swollen hands and feet
- Back pain
- Protruding belly button
Every pregnancy is different. You may experience all, some, or none of these symptoms — and that's completely normal. If anything concerns you, speak to your midwife.
NHS Appointments
Routine care. Your midwife will measure your fundal height (bump size) from now on.
Practical Advice for Week 22
Nutrition
- Continue vitamin D daily.
- Eat protein-rich foods at every meal for your baby's rapid growth.
- Complex carbohydrates provide sustained energy — wholegrain pasta, bread, and rice.
- Include probiotic-rich foods (yoghurt, kefir) for digestive health.
Exercise
- Supportive shoes make a big difference for swollen feet and back pain.
- Avoid exercises that involve sudden twisting movements.
- Swimming continues to be ideal — weightlessness feels wonderful.
- If your midwife recommends it, a support belt can help with bump weight.
Wellbeing
- Swollen hands and feet are common — remove rings if they're getting tight.
- Back pain can be managed with good posture and supportive pillows.
- A protruding belly button is perfectly normal and will go back after birth.
- If swelling is sudden or severe (especially in face/hands), contact your midwife immediately.
Preparation
- Your midwife will start measuring fundal height (bump size) at appointments.
- Start thinking about what you'll need for the hospital — a bag list helps.
- Research local breastfeeding support groups — they're invaluable after birth.
- If you're self-employed, research Maternity Allowance eligibility.
Tip of the Week
Wear comfortable, supportive shoes to help with foot swelling and back pain.
Track Your Due Date
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Go to TrackerNHS Resources
Find trusted information on financial support, antenatal classes, and local maternity services.
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