Round Ligament Pain: What to Know and How to Cope |St. Louis Childbirth Course & Virtual Doula

Through the second semester you might start experiencing sharp, jabbing pains or a dull ache in your lower abdomen or groin. This is often round ligament pain (RLP)—a common, though uncomfortable, part of pregnancy. While it can catch you off guard, understanding what it is and how to manage it can help you feel more at ease.

What Is Round Ligament Pain?

The round ligaments are two rope-like structures that support your uterus. As your baby grows, these ligaments stretch and thicken to accommodate the expanding uterus. This stretching can cause sudden, sharp pain, especially when you:

• Change positions quickly (standing up, rolling over in bed)

• Sneeze, cough, or laugh

• Exercise or engage in physical activity

While it might feel alarming, round ligament pain is usually harmless and a normal sign of your body's changes.

What Does Round Ligament Pain Feel Like?

• Sharp, stabbing, or pulling sensations

• Achy discomfort in the lower belly, hips, or groin

• Brief bursts of pain lasting a few seconds to a couple of minutes

Pain is typically more noticeable on one side (often the right), but it can occur on both sides.

When to Call Your Healthcare Provider

While RLP is common, certain symptoms may indicate a more serious issue. Seek medical attention if you experience:

• Severe, persistent pain

• Fever, chills, or dizziness

• Pain accompanied by bleeding, cramping, or unusual discharge

• Difficulty walking or standing

These could signal conditions like preterm labor, placental abruption, or appendicitis.

Holistic Remedies to Ease Round Ligament Pain

If your pain is typical of round ligament stretching, here are some natural ways to find relief:

1. Gentle Stretching and Prenatal Yoga

Why it helps: Stretching improves flexibility and relieves ligament tension.

Try:

• Cat-Cow Stretch: Start on your hands and knees in a tabletop position. Inhale as you drop your belly towards the floor, lifting your head and tailbone (this is the 'cow' position). Exhale as you round your back, tucking your chin to your chest and drawing your belly button toward your spine (this is the 'cat' position). Repeat slowly for 5-10 breaths to gently stretch and relieve tension.

• Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor (or modify by doing this on hands and knees if you're further along in pregnancy). Inhale to prepare, then exhale as you flatten your lower back against the floor by tilting your pelvis slightly upward. Inhale to release back to neutral. This strengthens core muscles and eases lower abdominal strain.

• Side Stretches: Sit comfortably or stand with feet hip-width apart. Raise one arm overhead, gently leaning to the opposite side while keeping your hips stable. Hold the stretch for 15-20 seconds, feeling the stretch along your side and hip. Switch sides and repeat. This helps release tension in the ligaments and muscles along the sides of your belly.

2. Warm Compresses

Why it helps: Heat increases blood flow and relaxes tight muscles.

How to use: Apply a warm (not hot) compress to the sore area for 10-15 minutes.

3. Body Mechanics Awareness

• Move slowly when changing positions.

• Support your belly with a pregnancy support belt.

• Avoid standing for long periods.

4. Magnesium Supplements (Check with your provider first)

• Why it helps: Magnesium supports muscle relaxation and reduces cramping (PubMed Source).

• Form: Magnesium glycinate is gentle on the stomach.

5. Herbal Allies (Always consult your provider)

• Red Raspberry Leaf Tea: Tones uterine muscles and may ease ligament discomfort.

• Chamomile Tea: Soothing for both body and mind, reducing muscle tension.

6. Mind-Body Techniques

• Deep Breathing: Reduces stress and relaxes abdominal muscles.

• Guided Meditation: Helps shift focus from discomfort to calm awareness.

Preventive Tips

• Practice good posture: Keep your back straight and shoulders back.

• Exercise regularly: Prenatal-safe activities like swimming or walking can strengthen muscles.

• Stay hydrated: Dehydration can worsen muscle cramps.

Final Thoughts

Round ligament pain can be startling, but it's often just another sign that your body is doing the incredible work of growing a baby. Embrace gentle movements, nourish your body with supportive herbs and nutrients, and don’t hesitate to reach out to your provider if something feels off.

You’re doing amazing, mama—you’ve got this!