I’m in the middle of my second pregnancy, and it’s bringing back so many memories from my first one. I’m a physical therapist who specializes in pelvic floor rehab, so I knew plenty about bodily changes during pregnancy — on paper. But there’s nothing like experiencing it for the first time in your own body! 

It’s amazing how our bodies shift and change to prepare us for a growing baby as the trimesters roll by. But even the exciting changes can feel quite uncomfortable at certain times. Whether it’s your first pregnancy or you’re a seasoned pro, we could all use the reminder that while these aches and pains are normal — and typically nothing to worry about — we don’t have to just suffer through them. 

There are helpful techniques for almost every kind of pregnancy pain, including the one I’m unpacking today! You might have called it by the lovely term “lightning crotch,” but actually, one particular ligament is to blame for this discomfort. And the good news is: there’s plenty you can do about it! 

What is round ligament pain? 

First things first: what are your round ligaments, and why do they act up during pregnancy? You actually have two round ligaments, stretching from either side of your labia to your uterus. They serve as “ropes” that keep your  uterus balanced and in place! 

It’s very rare to experience round ligament pain aside from pregnancy. These ligaments don’t tend to stretch much in most cases, although some women with endometriosis deal with discomfort from round ligament issues. 

Image used with permission from Pelvic Guru®, LLC www.pelvicglobal.com as a member of the Global Pelvic Health Alliance Membership (GPHAM)

What causes round ligament pain during pregnancy? 

However, during pregnancy, your body starts ramping up production of hormones progesterone and relaxin. This hormone loosens your ligaments and muscles, helping your body stretch to accommodate your growing baby and prepare you for labor and delivery. It’s an amazing thing — but as your tendons and ligaments grow more elastic, you’ll feel some ligament pain. Your uterus is also growing and expanding outwards during this time, which can cause stretching and spasming of your round ligaments. You might experience this as hip pain, groin pain, or pubic pain. 

While some pregnancy symptoms feel more like an ache, round ligament pain is usually described as a quick, sharp pain in the pubic area, lower abdomen, or groin. Often, round ligament pain happens with  everyday movements like getting out of bed in the morning, taking your first step after sitting for a while, or even sudden abdominal contractions from laughing or sneezing. 

How can I reduce round ligament pain during pregnancy?

Avoid sudden movements when you can. 

Since your round ligaments are already under so much tension when you’re pregnant, changing positions slowly can help them accommodate your movements without pain or spasm. 

Try gently engaging your deep core just before you perform a quick movement (like getting out of bed) to help support your uterus and take pressure off of your round ligaments.

Rest on your side and add support.

If you experience round ligament pain at night or when you get out of bed, try shifting your sleeping position. Rest on your side, bending your knees and placing a pillow between your legs (and under your belly, if you can!). Pregnancy pillows can be really helpful for round ligament pain. 

Try a belly band. 

Additional support from below could help relieve some of the pull on your round ligament and alleviate pain. I loved this belly band and these compression bloomers  (use code drmaehughes for 15% off)  during my first pregnancy, and I’m sure I’ll reach for it again as this second one progresses! I actually rounded up all of my favorite pelvic floor and core support garments in this blog post. 

Take a warm bath. 

Stay below water temps of 98 degrees for baby’s safety, but enjoying a warm bath is one of the most relaxing things you can do when ligament pain strikes. If you don’t have a bathtub, try a heating pad on low! 

Practice inversions

Yes — you read that right, inversions can be a great way to reduce round ligament pain.

Think about it. By getting your hips higher than your head you are allowing gravity to take weight off of your round ligaments to provide relief from the constant pull and stretch. You can practice inversions daily for 3 deep breaths for the most benefit!

Not only can inversions help with reducing pain from uterine ligament tension, but they can also help get baby in a more optimal position by using gravity to back baby out of the pelvis and then reposition.

Can I reduce round ligament pain through exercise? 

It might seem counterintuitive to move when movement triggers your pain, but the right kinds of exercise can be a huge help in relieving round ligament pain! It’s so important to safely train your core during pregnancy — and this is just one of the many reasons! 

As hormones allow your joints and ligaments to stretch, you’ll need extra muscular strength to keep things in place and pain-free. Strengthening and stretching your muscles helps things from tightening too much (creating those sharp, painful spasms) or loosening too much (creating those dull aches and pains). Prenatal yoga and pregnancy-safe strength training can help you accomplish this! 

You’ll probably find that gentle, active hip mobility is your best friend when it comes to round ligament pain followed up by some deep core stability work.

Here is a helpful IG reel to give you some ideas! 

View this post on Instagram

A post shared by Dr. Mae Hughes I Pelvic Floor Physical Therapist (@dr.maehughes)

Workouts for Every Stage of Pregnancy

I know how hard it can be to find workouts that work during pregnancy. You want to ensure that you’re choosing the right moves that are safe for you and your baby, and you also want these workouts to actually help address the pain points of pregnancy you’re experiencing. Trust me, I get it — so I made a program to help. 

Movement Through Pregnancy is a week-by-week program designed by me, a pelvic floor physical therapist, and filmed during my own pregnancy! Each week, you’ll be able to follow 4 workouts tailor-made for your specific week of pregnancy. 

The workouts will include exercises that address all of the areas that can cause round ligament pain – hip flexor mobility, deep core strength, and glute strength. Best of all, no need to follow a “round ligament pain” workout — the exercises are built into your programming along with tons of other moves that will help you strengthen your body and enjoy functional movement throughout each trimester. 

However, if you do want some specific guidance on round ligament pain (or a number of other common pregnancy aches and pains), I’ve got you covered. This program is more than just basic workouts — you’ll find specific pain relief mobility & stability flows (I have one for round ligament pain!) and dozens of educational modules to help you understand what’s truly happening in your body and how you can support yourself through these changes. 

I want every pregnant woman to feel strong and empowered on her pregnancy journey. Movement Through Pregnancy is how I hope to provide that strength and empowerment! You’ll get lifetime access to all content, an easy-to-use (and free!) app, and incredible community support. I’d love for you to join me! You can just jump right in, no matter which week of pregnancy you’re in. It’s safe to start anywhere! Pain relief is possible. Come find out for yourself!