Ways to Relieve Round Ligament Pain During Pregnancy
Round ligament pain is a common complaint during pregnancy. Luckily, there are some things we can do to help relieve it!
What is the round ligament?
The round ligaments are cord-like structures on each side of the uterus that extend vertically and attach down to the mons pubis and labia. Their role is to help stabilize the position of the uterus. As the uterus grows during pregnancy, there is more tension and less support for these ligaments, which could eventually lead to pain.
What are the symptoms of round ligament pain?
Pulling or tugging around the pubic bone
Sharp, sudden pains into the groin, pubic bone, or vagina. Often associated with transfers (getting up from a chair, changing direction, etc.). This is why you may hear this condition called “lightning crotch”
Ache/cramp into the lower abdomen
Pain is often one-sided
What can we do to address it?
1. Mobility/Stretches
Here are two common stretches I’ll prescribe for round ligament pain.
Hip Flexor Stretch with Reach x 60 seconds each side
2. Adductor Rockbacks for Inner Thighs x 60 seconds each side
2. Core Strengthening
Since pain can be amplified by the uterus getting bigger and less abdominal support, it can be helpful to continue with core strengthening throughout your pregnancy. Specifically focusing on deep core connection and “hugging the baby close” as you perform the movement. Here are a few options to consider:
Bear crawl with a Block Squeeze 2x10 reps
2. Pallof Press 2x10 reps each side
3. Consider Using a Belly Band
This can be a cheap, easy way to find some relief for day to day activities. I have my patients place the belly band below their bump and give a good pull up and back to secure it. That way it gives a lift/hug sensation to take some of the downward pressure off. Here is one I recommend on Amazon that is simple and inexpensive..
Try these options out! See a pelvic floor physical therapist for more individualized guidance.
