If you’ve ever experienced round ligament pain during pregnancy, you’re not alone. That nagging ache or sudden twinge in your lower abdomen or groin can catch you off guard when you sneeze, cough, or even just shift in bed.
It’s that uncomfortable feeling caused by the stretchy ligaments supporting your expanding uterus. I remember the first time I felt it, I was in the shower, and it nearly brought me to tears. What was going on!? But, I’ve learned there’s no need to panic, just a need for some gentle stretching. I’m sharing my 6 favorite stretches that have helped me ease round ligament pain since the early days of my pregnancy.
Working out with Caleb is one of my most favorite activities.What Does Round Ligament Pain Feel Like?
Ah, round ligament pain – that not-so-fun pregnancy surprise! For many of us mamas-to-be, it’s like a nagging cramp or pulling sensation in the lower abdomen, often on one or both sides near those hip bones or groin area. The discomfort can range from a mild annoyance to full-on ouch-level pain. And let’s not forget those sudden movements that can trigger a sharp, stabbing sensation – hello, owwww!
During the second trimester (around weeks 14 to 27), your body kicks into high gear, pumping out extra hormones to make those ligaments extra loose and stretchy to accommodate your little one’s rapid growth spurt. But sometimes, those ligaments get a little too eager and stretch or contract way too quickly – kind of like an overzealous rubber band snapping back into place. Ouch!
Thankfully, normal round ligament pain is usually just a fleeting annoyance. It might last a few seconds when it strikes, but it should resolve completely once you’ve welcomed your sweet babe into the world. However, if that nagging pain becomes more persistent or concerning, don’t hesitate to give your medical provider a ring. They’ll be able to help ensure everything is A-OK.
My pain started around week 14 and I immediately reached out to a pregnancy specific physical therapist so I could start working on addressing not only the round ligament pain flare-ups but also work on strengthening my hips and pelvic floor. For my readers in SE Wisconsin, I highly recommend Breathe In Motion Physical Therapy.
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My Favorite 6 Stretches for Relieving Round Ligament Pain
Well, let me tell you, I’ve been there, and I’ve tried just about every stretch and remedy under the sun to find relief. After some trial and error (and maybe a few grimaces), I’ve compiled a list of my all-time favorite stretches that have helped me through those round ligament woes. So grab your water bottle, slip into something comfy, and let’s get stretching!
1) Cat-Cow Stretch
Alright mama, let’s get on all fours for this one! Get those knees hip-width apart and your wrists stacked under your shoulders. Inhale and arch that beautiful pregnant belly towards the floor, lifting your head and tailbone up – that’s the cow pose.
As you exhale, tuck your tailbone under and arch your spine up towards the ceiling like a little cat stretching. Move slowly between these two poses, breathing deeply and feeling that lovely stretch in your back and belly.
Cat Cow Stretch2) Seated Straddle Stretch
Sit down on the floor, legs spread as wide as feels comfortable for you and that bump. Keep your back nice and straight. As you inhale, reach your arms up overhead. On the exhale, fold forward from your hips, reaching towards those toes as far as feels good without straining. Breathe into that inner thigh stretch, mama – ooo it will feel great!
Seated Straddle Stretch 3) Standing Side Stretch
Let’s do this one standing tall, feet hip-width apart. Interlace your fingers and reach those arms up overhead as you inhale.
As you exhale, lean over to one side, keeping those hips squared forward. You should feel a beautiful stretch along the side of your body and belly. Inhale back to center and exhale over to the other side. Nice and slow.
Standing Side Stretch4) Pelvic Tilts
You can do these standing, on all fours like the cat-cow, or sitting on a medicine ball.
If you’re using the ball, make sure you sit upright with your feet flat on the floor, knees and hips at a 90-degree angle. If your baby bump is getting bigger, scoot a bit closer to the front of the ball for extra support.
Now, take a deep breath and gently tighten your tummy muscles, pulling your shoulder blades back and down. Nice and easy, don’t overdo it.
If you’re standing or on all fours for the cat-cow position, you’ll want to slowly tilt your pelvis forward and back. Imagine you’re sticking your tailbone out behind you, then tucking it back under. You should feel a nice stretch in your lower belly and groin area.
Pelvic Tilts5) Butterfly Stretch
Another stretch that’s a must-try for those pesky round ligament pains is the Butterfly Stretch. This one’s great for targeting that inner thigh area.
Start by finding a comfy spot on a firm surface, whether that’s the floor, a mat, or even the edge of your bed. Sit up nice and tall, engage that core, and bring the soles of your feet together, allowing your knees to drop out to the sides.
Once you’re in position, it’s time to start pulsing those “wings.” Slowly and gently, lift your legs up and down, feeling that delicious inner thigh stretch. For an even deeper inner thigh release, place your hands on your knees and gently press down as you pulse your legs. You should feel that glorious stretch intensify.
Butterfly Stretch6) Pigeon Pose
Another fantastic stretch for targeting those hard-to-reach inner thigh muscles is the Pigeon Pose. This powerful yoga pose also helps to open up your hip flexors and relieve tension in your lower back – a common discomfort during pregnancy.
To get into this gentle pose, start on all fours with your hands directly under your shoulders and your knees below your hips. Slide one leg forward, allowing it to rest behind and slightly outside of your hand. Your other leg should be extended straight behind you.
From here, slowly lower yourself down onto your forearms or all the way down to the ground if you’re feeling flexible enough. Breathe deeply and relax into the stretch, focusing on releasing any tension or tightness in those inner thighs. Hold for about 30 seconds before switching sides.
Doing this pose regularly can help improve your flexibility and range of motion in your hips, as well as alleviate any discomfort you may feel from carrying that beautiful baby bump. So next time you’re feeling tight in your inner thighs or lower back, give the Pigeon Pose a try and see how it can benefit your pregnant body.
Just remember, always listen to your body and avoid any intense or painful sensations. And as your pregnancy progresses, feel free to use props like blankets or blocks for extra support and comfort.
Pigeon PoseConclusion
There you have it, mamas – my tried-and-true stretches for round ligament relief. Remember, every pregnancy and every body is different, so listen to yours and modify as needed. If any of these stretches cause sharp or severe pain, stop immediately and consult your healthcare provider.
Pregnancy is a beautiful, miraculous journey, but it can also be uncomfortable at times. Hopefully, these stretches can provide a little respite from those pesky round ligament aches and pains. So take a deep breath, give them a try, and don’t forget to celebrate this incredible experience, discomforts and all!
FAQs for Round Ligament Pain During Pregnancy
1) Is it safe to stretch during pregnancy?
Yes, gentle stretching is generally safe and recommended during pregnancy. However, always consult your healthcare provider before starting any new exercise routine, and avoid any stretches or movements that cause pain or discomfort.
2) When should I avoid stretching for round ligament pain?
Avoid stretching if you experience any sharp, severe, or persistent pain, vaginal bleeding, or contractions. If you have any concerns, consult your healthcare provider immediately.
3) How often should I do stretches for round ligament pain?
You can do these stretches daily, or whenever you feel round ligament discomfort. Start slowly and listen to your body. It’s better to do a few stretches frequently than to overdo it in one session.
4) Are there any stretches I should avoid during pregnancy?
Avoid any deep backbends or stretches that put pressure on your abdomen. Also, be cautious with any stretches that require you to lie flat on your back for an extended period of time after your first to mid-second trimester, as this can restrict blood flow. It’s always best to consult with your healthcare provider before starting any new exercise routine during pregnancy.
5) Can these stretches help with other pregnancy discomforts?
Absolutely! Many of these stretches can also help alleviate other common pregnancy discomforts, such as back pain, hip pain, and muscle tightness. Personally for me, they have helped me relax in the evening and helped my overall mobility and flexibility throughout my pregnancy.