Congratulations! Your doctor just confirmed you’re pregnant. With a delicate being inside you to take care of, this period has numerous do’s and don’ts.
Sadly, your annual hiking trip day is drawing near, and you’re not sure if to miss the fun. This begs the question, “can climbing cause a miscarriage?”
In the article, I have compiled about climbing during pregnancy and tips on how to have fun safely outdoors.
So Can Climbing Cause Miscarriage?
Climbing is a great fitness sport. However, it can cause a miscarriage or preterm labor if you accidentally fall. Whether you climb rocks, stairs or go uphill on a hike, it’s best to exercise caution not to strain your body. Choose the simplest and best climbing techniques. Additionally, talk to your healthcare provider first for approval.
If you are a climbing enthusiast, it’s okay to do it but consult your doctor first to ensure your pregnancy is low-risk. This high-intensity exercise strengthens muscles, back, and arms. Taking stairs is also safe in pregnancy, but, allow your body to guide you.
Safety comes first, so look out for any possible factors that may predispose you to risks, such as slips and falls. In rock climbing, experts often warn against free climbing or bouldering to prevent hurting your back/abdomen.
When Is Climbing Unsafe During Pregnancy?
Are you still wondering, “Can rock climbing cause a miscarriage?” Can the activity cause any other pregnancy complications? Let’s explore the safety concerns further.
Climbing is beneficial in promoting a healthy pregnancy. Some women have done the sport until their last trimester without any hitch. In fact, a 2017 study confirms that rock climbing – unlike lifting and bending – doesn’t affect foetal growth, especially when the pregnancy is two weeks and above.
However, before you prepare for an upcoming hiking event, it may be unsafe if you have the following:
- History of miscarriages – Women who have had miscarriages should not risk climbing as the uterine walls are vulnerable. Their pregnancies are delicate and may easily develop complications from high-intensity exercises.
- Abdominal pain – If you’re experiencing abdominal pain, hiking or rock climbing may further strain your back and abdominal muscles leading to preterm contractions. Additionally, such pain maybe a sign of an impending miscarriage that needs urgent medical attention.
- Cramping – Any form of climbing may worsen cramping as it involves the muscles around your legs, abdomen, and pelvis. Occasional stair climbing may not have much impact as long as you cautiously make slow, steady steps with proper support from the rails.
- Diabetes – While exercises are beneficial for women with gestational diabetes, they must be done with extra caution.
According to the Center for disease control (CDC), women with type one and two diabetes are at a higher risk of stillbirths, miscarriages, preterm births, and fetal defects.
Diabetic women often have high-risk pregnancies. Rigorous climbing, bending, and lifting activities may be unsafe.
- High blood pressure – If you have a confirmed case of high blood pressure, stay safe by watching your diet and activity levels. Any fall, unnecessary force, and stress could elevate blood pressure, putting you at a higher risk of early or late pregnancy loss.
- Dizziness/ fatigue or fainting – Safe climbing calls for extra alertness. Avoid taking stairs, hiking, or rock climbing when feeling dizzy, fatigued or if you faint frequently. These conditions may easily make you fall down, causing serious health complications.
- Vaginal bleeding – If you experience persistent vaginal bleeding during the second and third trimesters of pregnancy, experts warn against exercises, including climbing, as they may have major contra-indications. Remember, vaginal bleeding is one of the common symptoms of a miscarriage.
How High Can You Climb While Pregnant?
According to experts, engaging in physical activities in altitudes higher than 8,000/ 8,500 feet above sea level may be detrimental. If you must hike or travel in elevated areas, it’s best to allow your body to acclimatize with the altitude first to prevent hypoxia – a condition that limits oxygen supply. If you’ve been living in high areas, the body develops natural adaptation mechanisms to such extreme altitudes.
The International Journal of Cardiology links high altitude exposure to pregnancy complications, including intrauterine growth restriction and neonatal neurobehavioral disorders.
That said, every woman is unique with different capabilities. Some can tackle high heights safely, while their delicate pregnancies can’t be allowed for others. Consult your doctor to determine the limits you shouldn’t surpass.
Alternative Workouts To Climbing During Pregnancy?
While pregnancy is a delicate period, it doesn’t mean you’re confined to inactivity and boredom. I’ve answered the question, can climbing stairs cause a miscarriage?”
It’s safe to climb stairs, rocks, or hike. However, if you aren’t comfortable with climbing, the following are alternative healthy, low-risk activities you may undertake:
- Strength training
- Taking brisk walks
- Yoga
- Swimming
- Low-intensity aerobic exercises
As the baby grows, you’re likely to gain weight, and your body may easily lose balance. This means only some sports/workouts may go well with you.
Keep shifting routines and go for less strenuous activities. Experts recommend exercises to enhance safe labour and delivery.
There’s so much out there you can engage in as far as your body can. Take your time when determining the best regimen for you.
Tips To Help You Climb Safely While Pregnant
The concern, can hiking cause a miscarriage?” is not uncommon in most parenting forums. With more pregnant moms embracing outdoor workouts, all forms of climbing are becoming areas of interest.
The following are practical tips to enhance safe hiking, rock, or stair climbing during pregnancy:
- When climbing stairs, use the side railings for support – The railings draw pressure away from your body, preventing strain on your back, abdomen, and pelvic muscles.
- Avoid carrying heavy loads when going up the stairs – Any bulky items may interfere with your body’s balance, putting you at risk of falling. Additionally, heavy weights may hurt your back.
- Take your time when climbing – Go slowly, and don’t be vigorous. Take one stair at a time as you listen to your body. Often, the body is right about when you’re going off-limits. In the event you feel any discomfort, it’s a pointer that all isn’t well.
- Avoid poorly-lit or dark stairs – To avoid missing steps; the stairs should be visible. Well-lit areas also ensure you see objects on the floor that may make you slip off, including nylon papers and banana peels.
Further, be keen and observant always. Some stairs are made of slippery materials.
- If you love rock climbing, avoid bouldering – Use ropes instead to give your growing body and muscles adequate support. Roped climbing prevents accidents that may lead to a miscarriage. It also enhances comfort.
- Invest in a professional, pregnancy-friendly full-body harness when climbing outdoors – This accessory reduces pressure from your hips, abdomen, back, and arms. Since you are likely to grow in size, a harness gives you balance without hurting your belly.
- When going for a hiking event, only take familiar routes – This helps you stay aware of your location. Plus, with new routes, you may not know when getting into danger zones such as holes, hills, or bushes.
- Take lots of rest during hiking to refresh and re energize and take snacks/treats – Remember to hydrate regularly and watch out for signs of fatigue, including dizziness.
- Don’t climb alone – No matter your level of expertise, it’s best to have the company of someone trustworthy. Ask for assistance when the need arises. Being part of a professional hiking group is also a wise idea.
- If you’re out hiking uphill, take your shoes off occasionally to allow the feet to breathe – These breaks prevent swelling while keeping you comfortable. Remember, your feet are already struggling with extra weight from your physically changing body.
- Try lower heights – Whether climbing rocks or uphill, tackling high heights is risky. If you keep it low, you may not experience much trauma if an accident occurs, thanks to the short distance. Plus, it’s quicker and fun to climb smaller heights.
12. Use technique and not strength when climbing – Rock climbing is a skill that involves creativity. Avoid putting force as it may deeply hurt your core muscles. Instead, employ techniques that require less body strength.
Like other sports, climbing stairs, hiking, or rock climbing is a healthy exercise during pregnancy. You can safely enjoy climbing through your three trimesters with the above tips. Let your body guide you and seek the doctor’s approval.
Wrapping Up
Safe sports during pregnancy is a highly divisive topic. Some experts recommend certain workouts while warning women against others. This brings the concern, “can climbing cause a miscarriage?”
Climbing is safe through the three trimesters with your doctor’s approval. But, the activity puts you at risk of serious falls, which may cause stillbirths and miscarriages.
Tackling lower heights, listening to your body, and wearing a full-body harness are helpful tips if you want to hike, climb rocks or take the stairs safely.
Always talk to your doctor if you have any concerns about climbing while pregnant.
More to Read
- Is My Baby Hungry When I’m Hungry During Pregnancy?
- It Feels Like Baby Is Shaking Inside Me! Is That Normal?
- Why Is My Pregnant Belly Soft When I Lay Down – What You Should Know
- Why Does My Pregnant Belly Look Smaller Some Days?
- Can You Crack Your Back While Pregnant – Is It Safe?
- Pregnant and Scared of Life Changing – Guide to Overcome
