What is round ligament pain?

If you’re pregnant or have been pregnant, you’ve probably heard or experienced round ligament pain. Round ligament pain is very common during pregnancy, especially in the second trimester.

So what are the round ligaments? I like to describe the round ligaments as elastic bands that extend from the pubic symphysis (the bony part in the front of your pelvis) to the uterus. The round ligaments stretch, just like an elastic band, with the growing belly. The round ligaments are two cord-like structures that support the uterus and connect it to the groin. As the uterus expands and the baby grows, these ligaments are stretched, which can cause pain or aches on one or both sides of the lower abdomen or pelvis.

Round ligament pain is often described as a sharp, stabbing, or cramp-like pain and can be triggered by movements such as coughing, sneezing, laughing, or changing positions suddenly. The pain can vary in intensity from mild to severe, known as lightning crotch.

Round ligament pain is most often felt during the second to third trimester of pregnancy as the uterus expands and the ligaments stretch to accommodate the growing baby. This pain is caused by the stretching and tugging of the round ligaments, which support the uterus and connect it to the groin area.

How to relieve round ligament pain?

Prenatal Chiropractic care: Prenatal Chiropractors may focus on aligning the spine and pelvis, which could help reduce tension in the ligaments and muscles supporting the uterus. Proper alignment might alleviate some of the strain on the round ligaments. Prenatal Chiropractors can use soft tissue techniques, such as massage or stretching, to reduce muscle tension around the ligaments.

Change Positions Slowly: Avoid sudden movements and change positions slowly to prevent abrupt stretching of the ligaments. Be mindful about your movements, especially when getting in/out of bed. Tip for getting out of bed to avoid irritating the round ligaments: put a pillow in between your knees, roll on to your side, put your elbow down on the bed and use your upper body to get up. This avoids swinging your legs which can tug on the round ligaments.

Supportive Maternity Wear: Wear supportive maternity belts or belly bands. These provide gentle support to the abdomen, relieving some of the strain on the round ligaments.

Massage and Heat Therapy: Gentle massages or applying a heating pad on a low setting to the affected area can provide relief. Always ensure the heating pad is not too hot and use it for short durations.

Epson Salt Bath: Taking a warm Epson salt bath can help relax the muscles and alleviate discomfort. Ensure the water is not too hot, as hot baths are not recommended during pregnancy.

Prenatal Yoga and Stretching: Prenatal yoga or gentle stretching exercises can improve flexibility and reduce muscle tension.

Pelvic Tilts: Perform pelvic tilts to strengthen your abdominal muscles and support the uterus. To do this, get down on your hands and knees and tilt your pelvis upward and then downward.

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