How to Resolve Round Ligament Pain in Pregnancy
Round ligaments are rope-like bands of connective tissue, and there are two that support the uterus. As the baby and uterus grow during pregnancy, these ligaments are stretching. This sometimes results in a spasming pain which may be described as sharp, jabbing, stabbing or ‘a ping’. It’s common for pregnant mamas to raise the topic around months four to seven, “Is it normal to have this weird pain?” The sensation can be to the sides of the abdomen, in the groin, or even down the inside of her leg; sometimes so gripping as to leave mothers quite alarmed. These shooting pains may also be triggered by sneezing, laughing, coughing or other quick movements if the ligaments are very reactive.
While there’s not a precise magic wand to relieve the sensations, some understanding (and the visuals) can help mothers find their own best relief.
Here are some approaches that could help physically and emotionally:
It’s often very effective to stroke up the sides of the belly with fingertips, starting deep in the groin area. No need to be aggressively strong, but do be firm enough to give the ligaments an encouraging rub. May work best as an in-between preventative for those moms experiencing intense spasms.
A warm bath with epson salts. The warmth relaxes muscles, the magnesium also helps with relaxation, and it’s many moms’ happy place during pregnancy, which becomes the symbolic place to relax as well.
Using a hot water bottle or heating pad during the spasm may help in the moment, or with soreness afterwards.
I’ve found that many modern moms have benefited by coaching that helped them to get in touch with their expanding belly.
Some women have very toned abdomens, whether due to athleticism, or just their body type or mindset. We discuss how their belly may be laying on the their lap for the first time in their lives, or small-breasted women may be newly feeling breasts touching their bellies. Just taking a few minutes to normalize the necessary, softening, roundness of healthy pregnancies can relieve a tension they did not realize they were holding. Some deep breathing to expand the belly will gently anchor this awareness .
Consider chiropractic care. The reproductive hormone Relaxin is produced by the ovaries and placenta during pregnancy. It acts to loosen and relax muscles, joints and ligaments, especially in the pelvis. Chiropractors are trained in how to help the body restore normal positioning and movement of the pelvis, which will also improve it’s relationship to the uterus, and may reduce a domino effect that can trigger round ligament pain.
Magnesium deficiency is quite common. Since it’s the ‘relaxation mineral’, any deficiency would likely contribute to the sharp nature of the ligament stretching. Especially consider supplemental magnesium if there are also muscle cramps (such as in the calves), or constipation. Magnesium citrate is the form more helpful for constipation, Magnesium Threonate could be a healthy option overall.
The good news is that round ligament pain is usually transient, rarely lasting more than a short part of the pregnancy. It’s a great opportunity to move a little more slowly, and to continue adjusting (yes, a little more) to the changes in your body as your pregnancy evolves. As I reassured a recent mom, “I know that it’s different to have to make so many adjustments, and it can be uncomfortable to need accommodations that you have not needed in the past. But you are growing a baby, and although our modern culture now largely champions ‘life as usual’, it’s a truly ‘time out of time’ window in our lives. I encourage your to give yourself grace, and lean in to taking the time and ease as needed.”