Round ligament pain is a common discomfort that can start even in the first trimester!
The round ligaments run vertically from the top of the uterus to the labia. If one or both become “tight” it can cause sudden sharp pain in the lower abdomen, typically with hip extension (standing up).
Or you may feel an electric shock-type feeling in your vagina, aka lightning crotch, due to the round ligament attaching to the labia.
The good news is, similar to other prenatal discomforts, you do NOT need to be in pain as a requirement of pregnancy!
Let’s explore three ways to find relief from round ligament pain.
3 Ways to Find Relief from Round Ligament Pain!
We can find pain relief from round ligament pain by focusing on:
- Hip flexor mobility
- Inversions
- Webster-Certified Chiropractic Care
We incorporate mobility and inversions within our prenatal fitness programs so you can stay not only strong but comfortable, throughout your entire pregnancy!
In our 40-week prenatal strength program and prenatal on-demand fitness programs, we weave mobility and inversions with in the workouts to prepare you for birth.
Plus we offer prenatal yoga on demand to do from the comfort of your home!
1) Mobility: Hip Flexor Stretches
The hip flexors run vertically across the front of the pelvis in a similar area as the round ligaments.
We can start stretching the round ligaments by focusing on hip flexor mobility exercises, such as the half-kneeling hip flexor stretch.
Starting in the half-kneeling position:
- Tuck the butt under to feel more of a stretch in the front of the hip
- Push the hips forward without losing this tuck
- Then reach up with the same side arm as the down knee
- Reach over the top of the body towards the up knee
- With the free hand, you can massage the area between your belly button and hip bone to release the round ligament
Watch this breakdown video to see how to do the half-kneeling hip flexor stretch with a side body opener! This is one of the exercises that we include in our prenatal fitness programs to keep you comfortable throughout your pregnancy.
2) Inversions: Stretch the Uerine Ligaments
Next, we can do inversions! Inversions are where the head is lower than the hips.
In an inversion, the vertical uterine ligaments can stretch with the help of gravity. The round ligaments and uterosacral ligaments can find a release in an inversion.
Starting with your knees on an elevated surface:
- Come down to your forearms, in a generally stacked position
- Tuck the chin underneath
- Breathe here for three full breaths
- Then come back up
Inversions can be contraindicated if you have high blood pressure or lack the shoulder strength to maintain the position. Please be mindful of your body’s capabilities.
Watch the video below for the uterine release flow that we include in our third-trimester programming! This flow focuses on the three uterine ligaments (round ligament, broad ligament, and uterosacral ligaments) and the posterior pelvic floor to find balance in preparation for birth!
If you want more of a breakdown of WHAT to do throughout your prenatal workouts, check out our prenatal fitness programs! We offer it in two formats:
- 40-Week Prenatal Strength in the Teambuildr App (traditional delivery format)
- Prenatal On-Demand with full-length workout videos that you follow along as you workout
3) See a Webster Certified Chiropractor
Webster-certified chiropractic care is specific to pregnancy and babies! The focus of the care is to balance the uterine ligaments, sacrum, and pelvic area in preparation for birth (and to stay comfortable during pregnancy)
I discovered Webster-certified chiropractic care during my first pregnancy after dealing with a lot of SI joint issues. After seeing the chiropractor, I found that a lot of my discomforts were relieved so that I could MOVE again freely.
So, the chiropractor may not FIX all the issues, but they can at least help you find pain relief temporarily so you can MOVE to solve the underlying issues.
If you are local to us here in Moore County NC, check out the chiropractor in our gym, Dr. Ring of Sandhills Family Chiropractic.
Stay Comfortable During Your ENTIRE Pregnancy!
There is a common belief that pregnancy is about being uncomfortable and being in pain. But, the good news is that you do NOT need to be in pain! There is a lot we can do to find relief from round ligament pain aka lightning crotch!
- Mobility Exercises with hip flexor stretches
- Inversions
- Professional support with a chiropractor
Being in pain is not a mandatory requirement of pregnancy! Hope these tips help you find some relief and stay comfortable for the rest of your pregnancy!