Round Ligament Pain?? - 28 Mar 2019
Congratulations mama! All the joy and excitement of being pregnant yet you have pain. Although round ligament pain is common, it is treatable.
Round ligament pain can happen any time during pregnancy. It can happen as early as 10 weeks or as late as 6 months pregnant.
Women have 2 round ligaments, on on either side of the uterus, usually felt on the side of abdomen. These ligaments start at the bottom of the groin, fan outward and connect to the hip region. As the uterus continues to grow and these ligaments stretch and become tight (like a rubber band being stretched) creating a stretching sensation. This pain can be experienced when you turn over in bed, cough, sneeze or even walk on uneven terrain.
A suboptimal positioned pelvis, does not allow proper seating of the baby, uterus, or cervix and this tightness happens sooner in pregnancy the tighter or more restricted your are globally throughout your body.
How to help it go away
For those mamas who are suffering from this ligament pulling pain, you would benefit from a repositioning program. But in the short term make sure that you:
- Maximize the use of a maternity belt (Tip for this is comfort, in order to maximize usage it MUST be comfortable)
- Modify how you are sitting (i.e. sitting on sit bones, feet flat on the ground and upper body relaxed)
- Breath into your back (expand the ribcage between your shoulder blades)
- All four belly lift: 1) Try placing your hands and knees onto the ground with shoulders over hands and hips over knees, 2) then lifting your middle and your belly up toward your spine, 3) hold this position while you actively try to fill up your spine with air (i.e. do not let your belly come down). This WILL activate the chain of muscles needed to improve your pelvic position, better seat your uterus and baby AND prepare your for labor.
Try this video below to REDUCE the tension you are feeling on the abdomen.