Backpacking While Pregnant
Do you plan on hitting the trails with a bun in the oven? Great! Hiking can be incredibly beneficial for pregnant women. Moderate intensity physical activity has a lot of benefits to the body, such as keeping your heart and lungs healthy and boosting your mood, all of which contribute to a healthy pregnancy. If you were a backpacker prior to conception, you should be just fine continuing to enjoy the hobby you love. However, there are some things to keep in mind if you plan on backpacking while pregnant. Below are our top 10 tips!
This page contains affiliate links. If you purchase a product through one of them we will receive a commission (at no additional cost to you). Thank you for your support!
Check With Your Doctor
Before you get geared up for a backpacking trip while pregnant, be sure to discuss this trip with your doctor. Go over the specifics, such as mileage, duration, pack weight, and geographic location.
Chances are, of you were someone who enjoyed backpacking before getting pregnant, you can continue to backpack during your pregnancy. However, this is something that should be approved by your doctor. Your doctor will know your particular situation best and can provide appropriate guidelines for you.
Strap In Differently
Depending on how far along you are in the pregnancy, wearing your backpack correctly may be tricky. Straps are essential for a proper backpack fit but some of them, such as the hip belt, can be uncomfortable.
If you choose to keep your hip belt unstrapped, be sure to utilize your other straps appropriately to help keep the weight on your hips and off your shoulders. Not using a hip belt can put a lot of stress on your shoulders and back.
Typically, wearing a backpack during pregnancy is safe so long as the load is a reasonable weight. Be sure to adjust straps when you feel discomfort and try to utilize the hip belt if you can do so comfortably.
Carry Less Weight
Now is the time to test out ultralight backpacking! Or maybe not. It might just be the time to ask your partner to carry a little more than their fair share of the gear.
The less weight you have in your backpack, the less stress and discomfort there will be on your body. So do your best to reduce backpack weight if you are backpacking while pregnant. Here are some of our favorite tips for easily minimizing pack weight.
A common guideline is that pregnant women can lift and carry 20-25 pounds or less without much harm1. Potentially more when you are early on in your pregnancy. For reference, the average backpacker’s base weight is around 20-30 pounds, so this is an achievable goal.
This recommendation is vague, however, and doesn’t take into account the activity, the frequency of lifting the item, the woman’s experience with lifting, and so on. So be sure to talk to your doctor for more specific information on these guidelines.
Take Frequent Breaks
Taking enough breaks on a backpacking trip is always important, but even more so when you are carrying a baby. You need to stay hydrated, fed, and rested.
Be sure to have plenty of easy-to-eat snacks in case you feel nauseated. Check out some of our favorite backpacking snacks here. Bland foods on this list such as almonds or plain oatmeal work well for soothing the stomach.
Take a seat during these breaks, rub your feet, and put your legs up if you can. Swollen and achy feet is a common pregnancy pain that you’ll want to stay ahead of. Also, standing or sitting for long periods of time can cause blood flow issues2. Breaks help you change up your body positioning to keep things flowing.
Bring a Camp Chair or Hammock
Most campsites wont have a picnic table or chair to sit in, you need to bring your own. For most backpackers, a camp chair is optional. If you’re backpacking while pregnant, however, a place to sit becomes essential.
A camp chair (like one of these!) keeps you from having to maneuver your way into and out of awkward seating positions on the hard ground. They also give you the option to put your feet up on a boulder or stump, which can do wonders for swollen feet.
One of these hammocks can also be an incredibly comfortable seating option. As long you can enter and exit it without any stability problems. Be sure to position the hammock close to the ground to make it easier to get into and out of. If you plan on sleeping in the hammock, remember to position yourself on your side. Certainly don’t use a hammock at all if you have any concerns about falling out of it.
Use Trekking Poles
Trekking poles can be a great accessory for backpackers who have any stability concerns. If you’re backpacking while pregnant, bring along a pair of trekking poles even if they aren’t a piece of gear you typically utilize.
These poles can help increase stability, prevent falls, and increase blood flow to your upper extremities. They can make crossing waterways and maneuvering rocky paths far easier to handle. In addition, they can be a big help for sitting down and standing up with a pregnant belly.
Be sure to get a lightweight, collapsable pair. That way you can easily tuck them away in your pack if there is a stretch of trail where you won’t need them. Here is a list of our favorite trekking poles!
Invest in the Best Sleeping Gear
Getting good sleep can be a challenge when you’re pregnant, let alone getting good sleep while lying on the ground. Make sure you have the best sleeping pad, sleeping bag, and pillow before you set out on your trip.
The sleeping pad should be one that is comfortable for side sleeping. Sleeping on your back while pregnant can put stress on your side and back3. A hybrid sleeping mat or thick inflatable sleeping pad will be your best options.
It may also be a good idea to bring an extra camp pillow or two to help you get comfortable. Many pregnant women find relief by putting a pillow between their legs or under their belly. A couple inflatable pillows can help you keep your weight light while being as comfortable as possible at night.
Speaking of sleeping, be sure to place your bag on the side of the tent nearest to the door if you have morning sickness. You won’t want to be fumbling around the tent to get out when you’re feeling ill.
Avoid High Altitude Hikes
When planning your backpacking trip, keep an eye on the elevation you will be reaching. Obstetricians recommend that pregnant women do not travel higher than 8,000 feet above sea level or sleep at elevations above 9,800 feet above sea level4. The reason for this is the low air pressure and low oxygen levels and cause hypoxia in some cases.
This can be safe for many healthy pregnant women, but doctors do recommend a period of acclimation before reaching these heights5. Especially if you plan on doing physical activity, such as hiking, at these altitudes. If you live in a high altitude already, you may already be acclimated. However, you should still consult with your doctor before taking on significant elevation.
There are plenty of gorgeous, low altitude hikes to choose from. Save the high mountain trails for a later trip!
Pay Close Attention to Your Body
If you were active prior to becoming pregnant, chances are your body will handle hiking just fine. However, you should pay close attention to your body for signs that you’re over-doing the intensity.
Bleeding, dizziness, chest pain, and contractions can all be signs that the hike is putting too much stress on your body. If you start to experience these symptoms, take a break. Reduce intensity by lowering pack weight and the speed at which you’re hiking, then make your way back to the trail head. Which brings us to our next point….
Have an Emergency Plan
It’s always a good idea to have an emergency plan when you are taking a trip into the backcountry. It can get very dangerous in the woods if you’re not careful.
If you’re backpacking while pregnant, it is especially important to have an “escape plan” in case you have any health scares. For starters, don’t venture into extremely isolated areas if you’re backpacking while pregnant. If things go south, it will be that much more difficult to get help when you’re in the middle of nowhere. We also advise against going solo backpacking when pregnant. Bring along a buddy or two who can help you if needed.
Bring along a method of communication so you can get a hold of someone for help if needed. A two-way messaging device that doesn’t require cellular service is a great option. This Garmin device is an excellent option. Make sure the person on the other end knows what to do if you call for help!
Remember, if you have any concerns about backpacking while pregnant, you can always stick to day hikes for the time being!
Photo by lucas Favre on Unsplash
