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How to relieve your Round Ligament pain

How to relieve your Round Ligament pain

You know that shooting pain in your groin when you try to stand up? Yup! That is Round Ligament pain.  We are going to give you some solutions to ease that pain.  

What is a Round Ligament?

Round ligaments are ropey bands of tissue that connect the uterus to the groin area. When your uterus grows up and out as your baby grows, these round ligaments are stretched from the groin area upward into the abdomen and hip areas.

As the ligaments stretch, they become tighter and can cause some women to experience intermittent shooting pain in your groin. It can also feel like

As your baby grows and the uterus stretches, it puts strain on the round ligaments. If the baby is not in an ideal baby position, they can push on one of the ligaments, causing a shooting pain from the strain.

Coughing, sneezing, laughing, standing or quick movements may also trigger the shooting pains.

Poor alignment of your spine and/or hips can put the uterus and/or pelvis out of place, causing a domino effect that can trigger round ligament pain.

 How long will this last?

Round ligaments become more strained as your baby grows. The second trimester is typically when your uterus outgrows your pelvis and pushes up into the abdomen. This is when most women start to feel round ligament pain.

Generally, round ligament pain during pregnancy is most frequent during the second trimester, but it could continue into the third trimester as well.

Ideas for relief!

Call a chiropractor

A lot of the strain on the round ligaments is misalignment in your hips and spine.  Maybe from sitting weird or standing too long.  You automatically compensate for the misalignment by straining other parts of your body. A chiropractor can help get you straight! 

The best way a chiropractor can help a pregnant women is with the Webster's Technique.  Make sure the chiropractor is certified in this technique, it is super safe and gentle for pregnancy. This technique will align and balance the pelvic muscles and ligaments to keep the uterus from twisting. It relieves tension in the round ligaments and ensures that the sacrum is in proper position.

Proper Posture

Keeping our pelvis balanced can make all the difference, more tension is created on the round ligament when you have poor posture. When we stand with a hip jutted out to one side, or tuck the pelvis in or jut it way forward, this can throw us out of alignment. Sitting is just as important as standing. You may want to sit on an exercise ball where the hips are slightly higher than the knees.

Support yourself

A maternity belt  can help to relieve some of the pressure your growing uterus is placing on your round ligaments.  There are plenty of different styles to choose from, and some are more supportive than others. Our favorite is the Baby Belly Band. We even have a discount code! Use code DEARDARBY for 15% off your purchase.

Pelvic exercises

Certain pelvic exercises help to strengthen the abdominal muscles as a whole and keep the uterus, pelvis and baby in proper alignment and can ease round ligament pain.

  • Pelvic tilts sitting on an exercise ball
    • Inhale as you take a seat on an exercise ball with your feet shoulder-width apart.
    • Exhale and tuck your tailbone under you, rolling slightly forward on the ball.
    • Inhale as you press your tailbone back to roll the ball away from your feet and back to a neutral position.
    • Modified Cat pose moving with your breath
      • Start on all fours with hands under the shoulders and knees under the hips.
      • Keep neck and shoulders neutral, don't arch your back and neck as you move.
      • Pull in your core
      • Inhale at a neutral spine
      • Exhale as your tuck your pelvis under 
      • Bird Dog
        • Start on all fours with hands under the shoulders and knees under the hips.
        • Pull in your core
        • Exhale, lift the opposite arm and leg straight out.
        • Inhale, float back to the mat
        • This is a very slow and steady movement, try not to wobble your hips
        • Dead bug
          • Lay on your back, prop yourself with pillows.
          • Put your arms and legs straight in the air.
          • Pull in your core.
          • Exhale as you lower the opposite arm and leg to the floor.
          • Inhale as you lift them back up.
          • Switch to the other arm and leg.
          • You can keep your non working knee bent at a 90-degree angle or rest it on the floor.
          • Prenatal yoga 

          While stretching during a round ligament spasm can help ease tension, it’s a good idea to be regular with your exercise regimen. Consistent exercise can help to ease round ligament pain.

           Use heat

          Applying heat can be helpful for round ligament pain.  Either with a hot water bottle or a nice warm bath will help your muscles to relax. 

          Nourish your ligaments

          Our ligaments are composed primarily of collagen. Taking a grass-fed collagen powder can help them to stay strong. We like Vital Proteins Brand

          Our body naturally produces collagen, so there are several nutrients that are needed for collagen synthesis in the body. If your prenatal doesn’t give you 100% of the daily value for pregnancy of certain nutrients you can supplement. 

          • Zinc, magnesium, B12, B6, B2, and Manganese all build connective tissue or aid in the production of collagen. 

          Round Ligament pain happens, but doesn't have to be something that keeps you from having a healthy and thriving pregnancy.  Try these tools and let us know how it goes!

          Here is a video about Round Ligament pain




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