3 Tips to Decrease Round Ligament Pain During Pregnancy
The rope-like round ligaments extend off of each side of the uterus and extend down into the pelvis towards the groin. These support and anchor the uterus during pregnancy.
Round ligament pain is a cramp/pulling sensation that is often felt during pregnancy usually on one side of the abdomen (sometimes both though). It can extend from the side of the abdomen down to the groin area. Pain is usually felt with sudden movements like going from sit to stand. It usually only lasts a few seconds.
If you struggle with round ligament pain, here are 3 things you can do to relieve symptoms:
Forward leaning inversion
Keeping hips/butt elevated, carefully lean off chair or couch onto your forearms. Can add some sway or pelvic tilts if it feels good for you. Hold this for 30 seconds or a few slow, deep breaths. Being in this position helps slacken the round ligaments providing relief. Perform daily.
Option to take an elevated puppy pose if the head-down position is too intense to tolerate right now.
Add in some gentle stretching
Two options that I’ll usually recommend:
A hip flexor stretch with side bend reach to really open and lengthen through the anterior/lateral abdominal wall where the round ligaments run. Hold this stretch for 30-60 seconds with deep breathing.
Second option is a cat cow, gently lengthening through the abdomen in the “cow” position. Adjust range of motion as tolerated. Perform for 60 seconds.
Core strengthening to support the round ligaments
You know I have to always include a strength routine, right!? That’s because this is where I see the biggest change. Adding in muscular support to static structures is always a good idea. Three movements that are well-tolerated in all trimesters of pregnancy include:
Kneeling band pulls
Bear crawl isometrics
Pallof press variations
Check out the instagram video below to see visuals of all the above recommendations. Round ligament pain is pretty annoying but definitely manageable. See a pelvic floor PT near you for an individualized program.
