Could it be Round Ligament Pain?
Yes it Could Be. Here is a Pelvic Floor Therapist’s Guide to Relief
What Is Round Ligament Pain and Why Does It Happen in the first place?
If you’re pregnant and experiencing a sharp pain in your lower belly or groin, especially when you roll over in bed, sneeze, or stand up quickly, this discomfort is called round ligament pain. When treating patients, round ligament pain is one of the most common complaints in the second trimester of pregnancy.
The round ligaments are on both sides of the uterus. They are strong, cord-like structures that support the uterus, connecting it to the pelvis and groin. As your baby grows and your uterus expands, these ligaments stretch and tighten, much more than they are meant to. When they overstretch, they can sometimes react like a snapped rubber band with sudden movements or moments of pressure. The result? Pregnancy pelvic pain that can range from sharp, stabbing jolts to a dull, persistent ache. Sounds great, right?!?!
Luckily, round ligament pain is often harmless, but it can be alarming especially for FTMs. Even though harmless, I don’t want to leave you suffering through it. Let’s discuss what you can do at home and with a pelvic PT.
How a Pelvic Floor Therapist Helps With Round Ligament Pain
As a pelvic floor physical therapist specializing in prenatal care, my role is to support women in managing pregnancy aches and pains naturally, while preparing the body for birth and helping to achieve a more easy breezy postpartum recovery. For round ligament pain specifically, I use a mix of education, movement, and hands-on techniques that target the root causes of discomfort.
Here’s how pelvic floor therapy can help:
1. Education on Movement and Posture
Small changes in how you move can make a huge difference. I teach expectant moms how to roll out of bed using a log rolling technique and utilizing a “hug the baby” movement to help as well. You can also support the bump by splinting when expecting a period of pressure such as a cough or sneeze. Mantaining good upright posture when sitting and standing can also help protect a growing baby/ uterus. These simple adjustments reduce ligament strain and prevent flare-ups.
2. Gentle Manual Therapy
Pregnancy shifts weight forward and tightens the muscles of the hip which can worsen pelvic pain. Through gentle myofascial release to the abdomen and mid back, soft tissue mobilization, and pelvic alignment techniques, I help reduce tension in the hips, low back, and abdominal wall which indirectly eases ligament stress.
3. Breathing and Core Engagement
The diaphragm, core, and pelvic floor all work together. Using 360 breathing with that “hug the baby movement” can improve core stability while also training the pelvic floor to relax and support you better. This decreases pelvic tightness that may be contributing to the ligament pain.
4. Pregnancy-Safe Stretches and Exercises
It would not be fair of me to leave you without options you can trial at home before reaching out to a pelvic PT. Targeted, gentle stretches help lengthen tight tissues and restore balance to the pelvis and hips. Strengthening the surrounding muscles also provides more support for your growing belly, which in turn reduces strain on the round ligaments. Practice the following stretches with round ligament pain to help take the edge off:
Cat Cow Stretch
Captain Morgan low lunge
Side lying breathing into top side
Pelvic tilts both forward and back and side to side on birth ball
Butterfly stretch
Belly bands and warm compresses (NOT hot) can also assist in easing pain
Final Thoughts: You Don’t Have to Suffer Through Round Ligament Pain
Pregnancy is a time of profound change, and while round ligament pain is common, it doesn’t have to disrupt your daily life. With pelvic floor physical therapy, mindful movement, supportive stretches, and natural remedies, you can reduce pain and feel more at ease in your changing body.
If you’re searching for “prenatal physical therapy near me” or wondering hopelessly what to do next, let’s chat. I am happy to share with you how pelvic floor therapy can support your pregnancy journey, and know that you don’t have to wait until postpartum. Getting guidance now can help you enjoy pregnancy with less discomfort—and set you up for a smoother recovery after birth.
