Climbing While Pregnant
“Is it safe to keep climbing now that I’m pregnant?”
Was this one of the many questions that popped into your head after finding out you were pregnant? Did you struggle to find clear answers—both from your doctor and online? The reality is that there isn’t a lot of research or widely available guidance on climbing during pregnancy. Many people are simply told to stop climbing, with no real explanation as to why.
Why It Could Be a Good Idea to Keep Climbing
Many people fear harming their baby if they continue activities like climbing. Usually people who are pregnant are told to stop due to it being perceived as a ‘high risk’ activity with chances of falling, trauma, or abdominal impact being high. If you climb, you know there are far more ways to prevent a fall than to cause one. We already know that physical activity has numerous benefits for both the pregnant person and the baby. Regular movement can:
Reduce the risk of gestational diabetes, preeclampsia, and high blood pressure.
Prepare the body for labor by strengthening the core and pelvic floor.
Improve mood and decrease prenatal anxiety and depression by releasing endorphins.
Support placental function by increasing oxygen and nutrient delivery to the baby, which may also contribute to a healthier birth weight.
For most people, there are very few reasons why continuing to climb wouldn’t be appropriate. If climbing is a form of physical activity that you love, there’s usually no reason to stop—especially if it also provides social connection and a sense of community.
Considerations for Climbing While Pregnant
While climbing is a safe and beneficial form of exercise during pregnancy, there are some considerations to keep in mind to minimize risk and protect your body.
Minimize jumping down from routes when bouldering to reduce stress on your joints and pelvic floor.
INSTEAD: If you have a long history of jumping/landing and feel confident, take small, controlled jumps rather than big drops.
Pay attention to sensations of pelvic floor heaviness—this may indicate your core and pelvic floor are struggling to manage the increased load.
Minimize stress via: easier climbs, vertical routes, and/or static movements.
Communicate with your belayer to ensure they provide soft catches when lead climbing, reducing unnecessary strain on your body.
switching to top rope can help minimize fall risks and reduce impact stress.
Avoid falls that could result in abdominal impact.
If bouldering, use a trusted spotter to help guide your falls and prevent abdominal impact.
Every pregnancy is unique, and so is every climber’s journey. If climbing continues to bring you joy and connection, there are plenty of ways to adapt and keep moving. Have you continued climbing during pregnancy? I’d love to hear about your experience—let’s keep the conversation going and support each other!