Pregnancy is such a beautiful and exciting time, but it can also be a pretty frustrating time. Especially if you're an avid outdoorswoman trying to adjust to all the new changes carrying a baby brings. These five things really helped me overcome some of those challenges, and made backpacking while pregnant a much easier experience. In my opinion, they're a must have for any adventuring mom-to-be!
Before we jump in, friendly disclaimer: Nothing I share in this post is intended to be taken as medical advice. Everyone is different and every pregnancy is different. I had a healthy low-risk pregnancy, so hiking and backpacking were considered safe and appropriate activities for me to continue doing. With a few modifications, of course! If you're not sure whether or not it is for you too, be sure to consult your prenatal care provider. Lastly, I am in no way sponsored by or affiliated with any of the companies mentioned in this post. The products I used are all ones I purchased myself and recommend simply because they worked for me. With all of that out of the way, let's get into this!
An Inflatable Sit Pad
The number one gear item that helped me sleep comfortably in the backcountry was an inflatable sit pad/pillow. I specifically used the Paria Outdoors ReCharge Sit Pad. I brought this inflatable sit pad on trips all the time beforehand, but I came to appreciate it even more during pregnancy. It's 2.5 inches thick, and thanks to the synthetic insulation inside it has a springy plush feel. On top of that, it only weighs 3 oz (without the stuff sack.) As my pregnancy progressed it got harder to find a comfortable position to sleep in, both at home and on the trail. However, something that helped ease my hip and lower back pain at home was side sleeping with a pillow between my knees. I also placed a pillow behind my knees when sleeping on my back. Obviously, I couldn't take a big fluffy pillow hiking with me, but the ReCharge sit pad made a great substitute. Toward the middle of my 3rd trimester, I started placing a second pillow under my belly when side sleeping. Instead of brining a second sit pad, I just bunched up part of my down quilt under my belly for support.
Continuing with the theme of synthetic insulation, I decided to switch out my usual Nemo Tensor Ultralight sleeping pad for an older version during this time. The Ultralight, which utilizes metalized film insulation, seemed to hit all the wrong pressure points. It may sound dramatic, but laying on it for even a few minutes made every muscle in my back scream. The older Tensor 20R, on the hand, offered a lot more cushion giving me the relief I needed. The secret to this added comfort is the Primaloft Silver Insulation. Although this particular pad has been discontinued, there are still a few sleeping pads on the market that use the same or similar microfiber insulation: like the Big Agnes Rapide, Big Agnes Boundary Deluxe, Nemo Quasar, Nemo Astro, Exped Ultra 3R, and Paria Outdoors ReCharge. The baffle systems on all these pads do differ from the Tensor, but I largely attribute the improvement in comfort to the inclusion of synthetic insulation. In summary, placing an inflatable sit pad between my knees and using a sleeping pad with synthetic insulation really helped me get better sleep on backpacking trips when I was pregnant.
A Camp Chair
Sitting on an inflatable or closed cell foam pad at camp is great and all, but it can't compare to lounging in a chair at the end of a long day. I started using a budget brand camp chair early on. Although I wanted to continue bringing one on trips throughout my pregnancy, the phrase "every ounce counts" rang truer than ever. Especially when you have the weight of a pack, your own body, and now a growing baby to haul up a mountain. So, when REI's big anniversary sale rolled around I decided to pull the trigger on a Flexlite Air chair. Not only was it lighter than my previous chair (1lb as opposed to 2.5), it was easier to set up and higher off the ground too. Best of all, it packed up so small I didn't need to rearrange the way I usually organize my gear in my backpack. Over all I've been really happy with it.
I found the Flexlite Air handy on long and short trips alike. I appreciated it the most on trips like our section hike from Max Patch to Hot Springs. Apart from the shelters, there weren't many good campsite to sit down at along the way. It was reassuring knowing where ever we ended up making camp each night I'd have a comfortable place to sit. There's the long-running debate over whether or not a camp chair is an unnecessary luxury, but I say it's well worth it if it helps make your backpacking experience a little more enjoyable!
Side note: REI claims this chair can support up to 250lbs. Initially, I was doubtful it could even hold 150lbs, but my husband (180lbs) has used it on several occasions without any issues.
A Maternity Support Band
There are a lot of benefits to using a maternity support band during pregnancy; especially while doing physical activities like hiking. It's difficult to stay active when you're experiencing joint and round ligament pain, but maternity support bands can help ease those discomforts. I used two different support bands during my 2nd and 3rd trimester. The first band was one I found by Joyspun in the maternity/underwear department of Walmart. This band offers support under the belly using Velcro and adjustable elastic straps. I found it most helpful during the 2nd trimester. The other was one I found on Amazon by the seller Gepoetry. This particular band is sold by a number of other sellers on the site too. It offers support by cradling the entire belly with a hammock-like mesh panel in the front. In addition to taking more of the pressure off my hips, I also found this band helped me maintain better posture. I switched to it at the beginning of the 3rd trimester when my belly really started to feel heavy.
It's important to mention that maternity support bands are only meant to be worn for a few hours at a time. On my backpacking trips, I only wore one while I was hiking. I took the band off whenever I stopped for a break and after getting to camp. In the above pictures I'm wearing the bands over my clothes to show how they fit. But I typically wore them under my clothes. If I had yoga pants on, then I wore the band over top of the waistband to help keep the leggings from sliding down. Whether I was on a 20 mile section hike or a 2 mile day hike, I felt so much relief while wearing a maternity support band.
A Hipbelt Cushion
This was a total GAME CHANGER! I can't take credit for it though. I found out about this hack from another backpacking blogger:Patches. In a trail journal for a trip she took during her 3rd trimester, she mentions putting a seatbelt cushion around the front of her hipbelt. A common complaint many backpacking moms-to-be have is how uncomfortable the hipbelt buckle is when it's clipped under their belly. However, by using a seatbelt pad you can add a little extra cushion around the straps and prevent the buckle from digging in. How genius is that?! I started wearing a pad around my hipbelt midway through the 2nd trimester. And let me tell you, it made a big difference. I was able to continue wearing a hipbelt without any discomfort up until my last trip at 34 1/2 weeks.
At the start of my pregnancy, I read through lots of blogs by other hiking mamas to get an idea of what to expect when you're hiking and expecting. Most of the advice was the same, but one thing I saw a lot of conflicting opinions about was hipbelts. Some folks advised not to use the hipbelt, but pack lighter and let the load rest solely on your shoulders instead. Others said as long as you wear it under your belly and have enough strap length to buckle it comfortably, then it's fine. The most common reasons I saw for not using a hipbelt had to do with discomfort from the buckle digging in and the straps being too short to clip under the belly. Thankfully, these were never an issue for me. The straps on my pack had plenty of length, and using a cushion kept the buckle from causing any discomfort. If you do find yourself unable to continue wearing a hipbelt for these reasons then check out this post from MomGoesCamping. In it, Diane offers some creative and hopefully helpful advice.
One reason I read against wearing a backpack entirely was it can harm your baby and even cause complications with labor. I tried looking further into this claim, but I couldn't find much to support it outside of this midwife and a chiropractor she consulted. On the flip side I found numerous sources saying wearing a backpack as well as "baby/toddler wearing" (between 20 and 30lbs) while pregnant is perfectly safe for majority of women to do. All of this to say, after doing my own research and getting the "all clear" to hike from my own midwife, I continued wearing a backpack AND the hipbelt during my pregnancy and experienced no injury to myself or the baby. My labor was also surprisingly short for a first time mom (just 9 1/2 hours) and I experienced no complications. I'm certainly no medical professional, so do with that anecdote what you will.
UPDATE: I recently came across a neat product at REI: the Packmod Hipbelt Extender. Although this product is predominantly aimed at plus sized backpackers, it seems like a great solution for pregnant women who need to add a little extra length to the hipbelt straps on their packs! It could also serve as a substitute for the car seatbelt pad mentioned above. With this extender attachment, the hipbelt is secured by two buckles on either side rather than a single centered buckle. This feature, along with the perforated EVA foam pad across the front would likely add extra comfort when positioned under the belly.
A Positive Attitude
Pregnancy brings a lot of changes, and while it can be frustrating having to make adjustments to the way you hike to compensate for those changes, it isn't forever. Halfway through my 3rd trimester, I was fully convinced it would never end. I was doomed to stay pregnant for all eternity. Looking back now I can't believe how fast it flew by. I know it may not feel like it some days, but trust me this time will be over before you know it. So, between now and when you finally get to meet your little one, try to focus on the silver linings:
Moving slower allows you to "stop and smell the roses." It's easy to take for granted some of the beautiful scenery when you're focused on making good time and reaching your destination quickly. Walking at a slower pace makes those little details you wouldn't normally notice stand out so much more.
Covering fewer miles gives you an opportunity to visit places you might otherwise overlook. Maybe there's a particular hike that pre-pregnancy seemed too easy or didn't offered a long enough hike into camp. Now, it could have the makings for a perfect trip. I visited so many new state parks during pregnancy. Many of which I wouldn't have known offered short and sweet backpacking trails had I never given them a chance!
Pregnancy is a great excuse to treat yourself to a new gear item. Whether that's a sturdier pair of trekking poles or a portable air pump (I've been using the Giga Pump 2.0 for years and I love it!) It doesn't have to be expensive, just something that makes backpacking during this time a little easier or more comfortable.
Last but not least, when all is said and done there's going to be a new person in the world! Someone to share your love for adventure and the outdoors with. Now is a great time to scope out some family friendly destinations to take your little one to when you're ready to hit the trail together. Several of the parks I backpacked at when I was pregnant are now some of my favorite places to take my daughter to.
If you read all the way to the end, thank you! I hope you found this post helpful, informative, and encouraging. I also hope you consider subscribing to my YouTube channel.
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